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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  running road/trails22 20:20:00 128.93(9:28) 207.5(5:53) 2895
  biking6 3:20:00
  gym ex & stretching8 1:14:00
  elliptical trainer2 28:00
  Total31 25:22:00 128.93 207.5 2895
averages - sleep:6.4

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Thursday May 31, 2018 #

Note
slept:5.5 (rest day)

total sleep. 2 sessions. busy

Wednesday May 30, 2018 #

running road/trails 30:00 [2] 5.0 km (6:00 / km) +35m 5:48 / km
slept:6.0 shoes: Fila

short westheights loop..busy week

Tuesday May 29, 2018 #

running road/trails 23:00 intensity: (8:00 @1) + (15:00 @2) 3.25 km (7:05 / km) +30m 6:46 / km
slept:6.5 shoes: adidas marathon 2012

running road/trails intervals 18:00 [5] 4.25 km (4:14 / km) +55m 3:59 / km
ahr:142 max:155 shoes: adidas marathon 2012

4*4 min - my westheights loop (last 90 secs @ max) ( actual time 17.50)

Monday May 28, 2018 #

gym ex & stretching 10:00 [1]
slept:6.5 (rest day)

hot, and long hours at work

Sunday May 27, 2018 #

5 PM

running road/trails 1:38:00 [2] 16.5 km (5:56 / km) +240m 5:32 / km
slept:7.0 shoes: Asics white 17

like 30-32°C today. home- highland-monarch w - 4 loops there and back thru westheights. before heading to work

Saturday May 26, 2018 #

8 AM

running road/trails 47:00 [2] 8.0 km (5:53 / km) +100m 5:32 / km
slept:4.5 shoes: Fila

before heading into work for half a shift. was nice at around 20 °C
7 PM

biking warm up/down 15:00 [1]
slept:1.0

1 hr afternoon nap

Friday May 25, 2018 #

Event: Westchester County Challenge
 

running road/trails 22:24 intensity: (7:24 @1) + (15:00 @2) 3.25 km (6:54 / km) +15m 6:44 / km
slept:5.5 shoes: adidas marathon 2012

about 29°c

running road/trails 18:36 [5] 4.25 km (4:23 / km) +55m 4:07 / km
shoes: adidas marathon 2012

westheight loop at 3 pm

Thursday May 24, 2018 #

biking 49:00 [2]
slept:4.5

could not sleep much today

Wednesday May 23, 2018 #

running road/trails 59:00 intensity: (20:00 @1) + (24:00 @2) + (15:00 @3) 10.0 km (5:54 / km) +170m 5:26 / km
slept:6.5 shoes: Fila

hard to get out. ok after like 20 min.. did 5*3 min at hydrocut west

Tuesday May 22, 2018 #

biking 36:00 [1]
slept:7.0 (rest day)

Decent sleep during the day . ( woke up 2-3 times ). Still

Monday May 21, 2018 #

running road/trails 43:00 intensity: (13:00 @1) + (30:00 @2) 6.6 km (6:31 / km) +35m 6:21 / km
slept:6.0 shoes: adidas marathon 2012

5 am wake up.work, and afternoon run before some more sleep and back to work for night shift. lovely. not

running road/trails tempo 30:00 [3] 6.4 km (4:41 / km) +35m 4:34 / km
ahr:128 max:139 shoes: adidas marathon 2012

3*10 min (hr ave 125/2.14k,126/2.0,134/2.26k- last one at Res ). like 23°C

gym ex & stretching 8:00 [1]
slept:1.5

Sleep before going to night shift

Sunday May 20, 2018 #

running road/trails 27:00 [1] 3.0 km (9:00 / km) +100m 7:43 / km
slept:6.0 shoes: salomon 2018 CHN

forest run only at Columbia Forest ( south side)

running road/trails 40:00 intensity: (15:00 @1) + (5:00 @2) + (20:00 @3) 6.5 km (6:09 / km) +140m 5:33 / km
slept:1.0 shoes: salomon 2018 CHN

one h afternoon nap ( after work). include 10*2 min on trails only

Saturday May 19, 2018 #

running road/trails 36:00 intensity: (16:00 @1) + (20:00 @2) 6.0 km (6:00 / km) +60m 5:43 / km
slept:5.0 shoes: Fila

running road/trails 29:00 [5] 6.0 km (4:50 / km) +85m 4:31 / km
slept:2.0 shoes: Fila

afternoon nap. after work quite tired. hydrocut. gate -up (4.14) then 2 loops(1.9k..9.04,9.30)-back to gate 26.46, and longer toward the road to make it 6k

Friday May 18, 2018 #

running road/trails 36:00 [3] 6.0 km (6:00 / km) +80m 5:37 / km
slept:6.0 shoes: Asics 2015

hydrocut west

gym ex & stretching 7:00 [1]
slept:1.0

Thursday May 17, 2018 #

running road/trails 1:02:00 intensity: (55:00 @1) + (7:00 @2) 9.5 km (6:32 / km) +100m 6:12 / km
slept:6.0 shoes: Asics white 17

woke up with strong head ache. by 6-7 pm was just a minor one.. easy evening jog at that time

Wednesday May 16, 2018 #

Note
slept:5.5 (rest day)

long day at work, followed by a great event, Dinner awards ceremony where Timato was one of the finalist nominee for the KW athlete of the year. so nice to see adventure racing/orienteering represented in the finals in such great company. winner end up being a NBA player from Denver Nuggets ( Jammal M) . Congrats Tim ! You definitely are a winner

Tuesday May 15, 2018 #

running road/trails 31:00 intensity: (6:00 @1) + (25:00 @2) 4.5 km (6:53 / km) +105m 6:10 / km
slept:6.0 shoes: Fila

at monarch w. another 12 hrs work day

running road/trails intervals 22:00 intensity: (16:00 @4) + (6:00 @5) 5.0 km (4:24 / km) +130m 3:54 / km
shoes: Fila

4*1 at m.w. after 4 -lamax (5.34,5.32,5.30,5.28).. every 9 min

Monday May 14, 2018 #

Note
slept:6.0 (rest day)

12 h at work.. and tired.

Sunday May 13, 2018 #

4 AM

gym ex & stretching 12:00 [1]
slept:5.5

woke up at 4 , must well do some ex. for the rusty me, before going to work
6 PM

running road/trails 40:00 intensity: (23:00 @1) + (5:00 @2) + (12:00 @3) 7.0 km (5:43 / km) +80m 5:24 / km
slept:1.0 shoes: Fila

1 h nap after work. 12*1 at non-sleepy pace

Saturday May 12, 2018 #

running road/trails 47:00 intensity: (10:00 @1) + (37:00 @2) 7.5 km (6:16 / km) +35m 6:07 / km
slept:6.0 shoes: Asics white 17

after 9 hrs work

running road/trails tempo 39:00 [4] 9.0 km (4:20 / km) +75m 4:10 / km
shoes: Asics white 17

3*3k ( towards highland 13.12, 2 loops (5.56,5.51) and a bit more at monarch w., and 3 k at res (4.11,4.14,4.08)

Friday May 11, 2018 #

biking warm up/down 15:00 [1]
slept:6.0

gym ex & stretching 15:00 [1]
slept:1.0

1h afternoon nap

elliptical trainer warm up/down 10:00 [1]

Thursday May 10, 2018 #

running road/trails 28:48 intensity: (10:00 @1) + (18:48 @2) 3.75 km (7:41 / km) +35m 7:20 / km
slept:6.0 shoes: adidas marathon 2012

running road/trails intervals 17:12 [5] 4.25 km (4:03 / km) +55m 3:48 / km
slept:1.0 shoes: adidas marathon 2012

1 h nap after work. need it. westheights loop 8*2 min +1.12 to finish the loop. w/1min

Wednesday May 9, 2018 #

running road/trails 1:06:00 intensity: (56:00 @1) + (10:00 @2) 8.5 km (7:46 / km) +280m 6:40 / km
slept:6.0 shoes: salomon 2018 CHN

installing , and taking down controls for Stars training at Columbia. some decent climb

Tuesday May 8, 2018 #

biking 50:00 [1]
slept:6.0

Monday May 7, 2018 #

running road/trails 54:00 intensity: (5:00 @1) + (30:00 @2) + (10:00 @4) + (9:00 @5) 10.0 km (5:24 / km) +110m 5:07 / km
slept:7.0 shoes: Fila

6h+1h (nap)- sleep.. toward hydrocut west.. include the 4 k loop there at high intensity

Sunday May 6, 2018 #

7 PM

running road/trails 1:06:00 [2] 10.0 km (6:36 / km) +200m 6:00 / km
slept:7.0 shoes: salomon 2018 CHN

Columbia Forest

Saturday May 5, 2018 #

8 AM

running road/trails 41:00 [2] 7.0 km (5:51 / km) +80m 5:32 / km
slept:7.0 shoes: Fila

before a short shift at work
3 PM

running road/trails 38:00 intensity: (10:00 @1) + (28:00 @2) 6.0 km (6:20 / km) +35m 6:09 / km
shoes: Asics white 17

after work.. 24-25° at start.. rain last 15 min- and 18° by the time i finished

running road/trails intervals 11:00 [5] 3.0 km (3:40 / km)
shoes: Asics white 17

at Res.. 5*600 (2.12,2.14,2.15,2.16,2.12) every 4 min ( easy jog in between)

Friday May 4, 2018 #

gym ex & stretching 12:00 [1]
slept:6.5

elliptical trainer warm up/down 18:00 [1]

Thursday May 3, 2018 #

running road/trails warm up/down 30:00 intensity: (8:00 @1) + (22:00 @2) 4.5 km (6:40 / km) +110m 5:56 / km
slept:7.0 shoes: Fila

about 19°C and some lite rain last 15 min

running road/trails tempo 24:00 [4] 5.0 km (4:48 / km) +130m 4:15 / km
ahr:143 max:148 shoes: Fila

4* a loop at monarch w. every 8 min... 6.09/hr ave 137,5.59/142,5.56/144,5.51/146

Wednesday May 2, 2018 #

biking warm up/down 35:00 [1]
slept:7.0

first outdoor

gym ex & stretching 6:00 [1]

Tuesday May 1, 2018 #

running road/trails 46:00 [2] 8.0 km (5:45 / km) +100m 5:25 / km
slept:7.0 shoes: Fila

25 °C.

gym ex & stretching 4:00 [1]

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