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Training Log Archive: Nick

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  running road/trails18 17:07:00 101.59(10:07) 163.5(6:17) 2380
  x-country skiing8 7:53:00 43.5(10:52) 70.0(6:45) 820
  biking6 1:58:00
  gym ex & stretching11 1:34:00
  snowshoeing1 1:04:00 4.04(15:51) 6.5(9:51) 110
  elliptical trainer2 50:00
  Unspecified3 40:00
  Total32 31:06:00 149.13 240.0 3310
averages - sleep:7.1 weight:17kg

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Sunday Dec 31, 2017 #

Note

test runs
Westheights (4*4)- 17.15(june), 17.00 ( July),17.09 (oct13)..8*2min+ for 16.55(oct 18)
Columbia (35.13-july), (34.50- oct 1)
Hydrocut (4k) 18.56 (june),18.55 (sept 27)


bike 15k - 39.55 (oct 20) home -walmart-petersburg and back

x-country skiing 1:17:00 [2] 11.0 km (7:00 / km) +100m 6:42 / km
slept:7.0 shoes: Fischer Ski

Scenic caves. Snowing, cold and slow

Saturday Dec 30, 2017 #

snowshoeing 1:04:00 [1] 6.5 km (9:51 / km) +110m 9:05 / km
slept:7.0 shoes: Atlas 2015

At Wasaga

x-country skiing 52:00 [2] 8.0 km (6:30 / km) +110m 6:05 / km
shoes: Fischer Ski

Friday Dec 29, 2017 #

running road/trails 1:09:00 [2] 8.5 km (8:07 / km) +150m 7:28 / km
slept:7.5 shoes: Salomon snow cross H

hydrocut , snowy trails ( -11°C) and sunny

Thursday Dec 28, 2017 #

4 PM

x-country skiing 1:03:00 intensity: (8:00 @1) + (35:00 @2) + (20:00 @3) 10.0 km (6:18 / km) +125m 5:56 / km
slept:7.5

Schneider's after work. like -13°C. fun

Wednesday Dec 27, 2017 #

x-country skiing 59:00 intensity: (9:00 @1) + (30:00 @2) + (20:00 @3) 10.0 km (5:54 / km) +115m 5:35 / km
slept:6.5 shoes: Fischer Ski

Bechtel. not fast at all. rather cold

Tuesday Dec 26, 2017 #

x-country skiing 1:07:00 intensity: (15:00 @1) + (30:00 @2) + (22:00 @3) 9.5 km (7:03 / km) +110m 6:40 / km
slept:6.5 shoes: Fischer Ski

Feeling like minus 20. @ Schneider's

Monday Dec 25, 2017 #

x-country skiing 1:03:00 intensity: (30:00 @1) + (33:00 @2) 8.5 km (7:25 / km) +130m 6:53 / km
slept:6.0 shoes: Fischer Ski

more snow ( so slower). Schneider looks great

Unspecified 5:00 [1]

Sunday Dec 24, 2017 #

12 PM

running road/trails 52:00 [2] 7.5 km (6:56 / km) +80m 6:35 / km
slept:6.0 weight:17kg shoes: Spike S

snow covered trails at Hydrocut east - under powerline and back
5 PM

x-country skiing 38:00 [2] 6.0 km (6:20 / km) +50m 6:05 / km
slept:1.0

Schneider's

Saturday Dec 23, 2017 #

x-country skiing 54:00 [1] 7.0 km (7:43 / km) +80m 7:18 / km
slept:7.0

first time of the season. Schneider's W

Friday Dec 22, 2017 #

running road/trails 37:00 intensity: (25:00 @1) + (12:00 @2) 5.5 km (6:44 / km) +75m 6:18 / km
slept:6.0 shoes: Spike S

Hydrocut . 7/8 cm of snow

Thursday Dec 21, 2017 #

elliptical trainer warm up/down 12:00 [1]
slept:6.5

And an mt today

Wednesday Dec 20, 2017 #

running road/trails intervals 19:00 [4] 4.25 km (4:28 / km) +55m 4:12 / km
ahr:135 max:150 slept:7.0 shoes: the other sally x-cross

Westheights loop ( 6*3 min - last one was 4 min). Frozen ground , feeling like -5 C

running road/trails 25:00 intensity: (6:00 @1) + (19:00 @2) 3.25 km (7:42 / km) +35m 7:18 / km
shoes: the other sally x-cross

Tuesday Dec 19, 2017 #

running road/trails 47:00 [1] 7.0 km (6:43 / km) +150m 6:04 / km
slept:7.5 shoes: Asics 2015

some slush.. Monarch woods

Monday Dec 18, 2017 #

Note
slept:5.5 weight:19kg

another good week for training during vacation in Cuba

biking warm up/down 12:00 [1]
(rest day)

Sunday Dec 17, 2017 #

gym ex & stretching 7:00 [1]
slept:8.0

running road/trails 57:00 [1] 8.5 km (6:42 / km) +45m 6:32 / km
shoes: Fila

running road/trails tempo 22:00 [3] 4.0 km (5:30 / km) +55m 5:09 / km
shoes: Fila

towards pesquero (4*1k --5.47,5.41,5.32,5.09)

Saturday Dec 16, 2017 #

running road/trails 30:00 intensity: (26:00 @1) + (4:00 @2) 4.2 km (7:09 / km) +45m 6:47 / km
slept:8.0 shoes: Fila

running road/trails hills 34:00 intensity: (16:00 @2) + (18:00 @4) 4.3 km (7:54 / km) +150m 6:44 / km
shoes: Fila

5*uphill at guard house and back down (aprox 30m climb each one). from 7.07 to 5.53 last one)

biking 16:00 intensity: (11:00 @1) + (5:00 @2)

Unspecified 20:00 [1]
slept:0.5

gym ex & stretching 7:00 [1]

Friday Dec 15, 2017 #

gym ex & stretching 7:00 [1]
slept:7.0

running road/trails 1:00:00 intensity: (8:00 @1) + (30:00 @2) + (22:00 @3) 10.0 km (6:00 / km) +75m 5:47 / km
slept:0.5 shoes: Fila

11*2min (from inters. towards Pesquero 370 to 430 m)

Thursday Dec 14, 2017 #

gym ex & stretching 12:00 [1]
slept:7.0

biking 42:00 [1]
slept:1.0

Unspecified 15:00 [1]
shoes: Fila

aprox 1h tennis w/Alin

Wednesday Dec 13, 2017 #

gym ex & stretching 10:00 [1]
slept:7.0

running road/trails 1:29:00 intensity: (7:00 @1) + (52:00 @2) + (30:00 @4) 15.0 km (5:56 / km) +80m 5:47 / km
slept:1.0 shoes: Fila

past Guardalavaca, towards ocean and back. after 50 min put a 6 k at a good effort on the way back (5.03,5.04,5.06,5.08,4.46,4.44). aprox 24°C

Tuesday Dec 12, 2017 #

gym ex & stretching 8:00 [1]
slept:8.0

biking warm up/down 12:00 [1]
slept:0.5

running road/trails 59:00 intensity: (5:00 @1) + (30:00 @2) + (24:00 @4) 11.0 km (5:22 / km) +75m 5:11 / km
shoes: Fila

6*4 min. right @ inters. towards Pesquero (between 840 and 940m)

Monday Dec 11, 2017 #

running road/trails 1:04:00 intensity: (34:00 @1) + (30:00 @2) 11.0 km (5:49 / km) +60m 5:40 / km
slept:7.5 shoes: Fila

w/Alin towards Guardalavaca

gym ex & stretching 6:00 [1]
slept:0.5

Sunday Dec 10, 2017 #

running road/trails 1:10:00 [2] 10.4 km (6:44 / km) +265m 5:58 / km
max:136 slept:7.5 weight:15kg shoes: Sally x-cross

columbia forest. white ground

Saturday Dec 9, 2017 #

running road/trails 25:00 [2] 3.85 km (6:30 / km) +40m 6:10 / km
slept:5.5 shoes: Asics white 17

Wake up just after 2.30 am, and went to work

running road/trails 20:00 [4] 4.25 km (4:42 / km) +50m 4:27 / km
slept:1.5 shoes: Asics white 17

Afternoon nap, and then the westheights loop at a good pace ( 20.05 actual time)

gym ex & stretching 5:00 [1]

Friday Dec 8, 2017 #

biking warm up/down 26:00 [1]
slept:6.5 (rest day)

Thursday Dec 7, 2017 #

gym ex & stretching 8:00 [1]
slept:6.5

running road/trails 45:00 [3] 7.5 km (6:00 / km) +180m 5:21 / km
shoes: Fila

at Monarch woods. ( - 4°C)

Wednesday Dec 6, 2017 #

elliptical trainer warm up/down 38:00 [1]
slept:5.5

gym ex & stretching 12:00 [1]
slept:1.0

Tuesday Dec 5, 2017 #

running road/trails warm up/down 28:00 [2] 4.5 km (6:13 / km) +115m 5:31 / km
slept:6.0 shoes: Fila

running road/trails tempo 12:00 [4] 2.5 km (4:48 / km) +65m 4:15 / km
slept:0.5 shoes: Fila

2 loops at monarch woods (5.58,5.52)

Monday Dec 4, 2017 #

biking warm up/down 10:00 [1]
slept:8.0

8 hrs sleep after a night shift . Yay !

gym ex & stretching 12:00 [1]
(rest day)

Sunday Dec 3, 2017 #

running road/trails 1:07:00 intensity: (1:00:00 @2) + (7:00 @3) 10.0 km (6:42 / km) +200m 6:05 / km
ahr:116 max:145 slept:6.5 shoes: Inov 8

@ Columbia w/Alin.nice afternoon run (plus 7°C). woke at 4 am

Note
slept:2.5

Sleep before going for night shift

Saturday Dec 2, 2017 #

running road/trails warm up/down 17:00 [2] 2.7 km (6:18 / km) +30m 5:58 / km
slept:6.0 shoes: Fila

at hydrocut.. another 4 am wake up..some sneezing last eve and a headache last night thru noon today.

running road/trails 31:00 [3] 5.8 km (5:21 / km) +120m 4:51 / km
slept:1.0 shoes: Fila

nap in the afternoon. 3 loops at hydrocut 10.36,10.06,9.38. almost dark

Friday Dec 1, 2017 #

running road/trails 48:00 [2] 8.0 km (6:00 / km) +185m 5:23 / km
slept:6.0 shoes: Fila

Night run at monarch woods

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