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Training Log Archive: Nick

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  running road/trails12 10:10:00 64.62(9:26) 104.0(5:52) 1260
  x-country skiing4 6:55:00 52.51(7:54) 84.5(4:55) 945
  biking15 5:16:00
  elliptical trainer6 3:37:00
  gym ex & stretching10 1:35:00
  snowshoeing1 1:16:00 4.66(16:18) 7.5(10:08) 135
  Unspecified5 50:00
  HT18 18:00
  Total34 29:57:00 121.79 196.0 2340
  [1-5]34 29:39:00
averages - sleep:6.6 weight:16kg

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Thursday Jan 31, 2019 #

biking warm up/down 20:00 [1]
slept:7.0 (rest day)

busy.. and still super cold

Wednesday Jan 30, 2019 #

gym ex & stretching warm up/down 8:00 [1]
slept:6.0 (rest day)

- 30 something.. outside

biking warm up/down 20:00 [1]
slept:1.0

Tuesday Jan 29, 2019 #

Unspecified 10:00 [1]

gym ex & stretching 12:00 [1]
slept:6.0

biking 20:00 [1]
slept:0.5

another cold day

HT 1:00 [0]

Monday Jan 28, 2019 #

Unspecified 10:00 [1]
slept:6.5

elliptical trainer 40:00 intensity: (30:00 @1) + (10:00 @2)
slept:0.5

biking warm up/down 12:00 [3]

HT 1:00 [0]

Sunday Jan 27, 2019 #

running road/trails 30:00 intensity: (10:00 @1) + (20:00 @2) 5.0 km (6:00 / km)
slept:5.5 shoes: Saucony everide 10 G/Yellow

running road/trails tempo 12:00 [4] 3.0 km (4:00 / km)
slept:1.5 shoes: Saucony everide 10 G/Yellow

At rec center ( 3*1k) (4.05,3.55,3.56)

HT 1:00 [0]

Unspecified 6:00 [1]

Saturday Jan 26, 2019 #

HT 1:00 [0]
slept:6.0

elliptical trainer 1:10:00 [1]
slept:0.5

Friday Jan 25, 2019 #

gym ex & stretching 6:00 [1]
slept:6.0

running road/trails 41:00 intensity: (8:00 @2) + (11:00 @3) + (22:00 @4) 8.5 km (4:49 / km)
shoes: Saucony everide 10 G/Yellow

indoor at res ( 5k at a good pace). outside feeling like -20°C (w/windchill)

Thursday Jan 24, 2019 #

HT 1:00 [0]
slept:5.5

biking 27:00 [1]

gym ex & stretching 10:00 [1]
slept:1.0

Wednesday Jan 23, 2019 #

Unspecified 20:00 [1]
slept:5.5

snow season :)

gym ex & stretching 10:00 [1]

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

HT 1:00 [0]

Tuesday Jan 22, 2019 #

running road/trails 1:10:00 intensity: (27:00 @1) + (43:00 @3) 12.0 km (5:50 / km) +160m 5:28 / km
slept:5.5 shoes: Asics white 17

-6°C or so with some windchill. past Petersburg ( include 2*4k at lev 3)

HT 1:00 [0]

Monday Jan 21, 2019 #

elliptical trainer 20:00 [1]
slept:6.0

biking warm up/down 10:00 [1]

Sunday Jan 20, 2019 #

gym ex & stretching 12:00 [1]
slept:6.0

with temps feeling like -30°C decided that indoor is where i will stay

biking 28:00 [1]

Saturday Jan 19, 2019 #

HT 1:00 [0]

elliptical trainer 40:00 [1]

biking 22:00 [1]

Friday Jan 18, 2019 #

running road/trails 1:11:00 intensity: (51:00 @2) + (20:00 @3) 10.5 km (6:46 / km) +270m 5:59 / km
slept:6.0 shoes: Inov8 RockL red

monarch woods

HT 1:00 [0]

Thursday Jan 17, 2019 #

gym ex & stretching 8:00 [1]

6 PM

running road/trails 51:00 [1] 7.5 km (6:48 / km) +90m 6:25 / km
slept:6.0 shoes: Inov8 RockL red

evening run ( westheights)

Wednesday Jan 16, 2019 #

HT 1:00 [0]
slept:5.5

biking warm up/down 10:00 [1]

gym ex & stretching 15:00 [1]

elliptical trainer 35:00 intensity: (19:00 @1) + (16:00 @3)

includes 4*4min

Tuesday Jan 15, 2019 #

elliptical trainer warm up/down 12:00 [1]
slept:5.5

biking warm up/down 18:00 [1]
slept:1.0

Monday Jan 14, 2019 #

running road/trails 53:00 intensity: (15:00 @1) + (13:00 @2) + (12:00 @3) + (13:00 @4) 9.0 km (5:53 / km) +70m 5:40 / km
slept:6.5 shoes: Asics white 17

included 3 tempos (8,8,9min) towards hydrocut and back ( like -3°C)

HT 1:00 [0]

Sunday Jan 13, 2019 #

x-country skiing 2:30:00 intensity: (10:00 @1) + (1:40:00 @2) + (20:00 @3) + (20:00 @4) 30.0 km (5:00 / km) +350m 4:43 / km
slept:6.5 shoes: Fischer Ski

almost half w/Alin, after alone.. did a 5 k a bit faster (just under 20 min) when i reached 20k mark. great conditions. like -12°C

HT 1:00 [0]

Saturday Jan 12, 2019 #

1 PM

running road/trails 25:00 [2] 4.0 km (6:15 / km) +85m 5:39 / km
shoes: Asics white 17

short run (include 2 loops at monarch)
5 PM

x-country skiing 1:08:00 [3] 13.0 km (5:14 / km) +175m 4:54 / km
slept:7.0 shoes: Fischer Ski

most of it was night skiing. rather cold ( at minus 15-16 °C)

Friday Jan 11, 2019 #

biking warm up/down 10:00 [1]
slept:6.5 (rest day)

still busy days

Thursday Jan 10, 2019 #

running road/trails 42:00 intensity: (32:00 @2) + (10:00 @4) 7.0 km (6:00 / km) +175m 5:20 / km
slept:6.0

Monarch woods. Like minus 7 Celsius . Did a 2 k ( 10.18 while there)

HT 1:00 [0]

Wednesday Jan 9, 2019 #

biking warm up/down 20:00 [1]
slept:6.5 (rest day)

busy days, short nights.. again

Tuesday Jan 8, 2019 #

running road/trails 48:00 [2] 7.5 km (6:24 / km) +70m 6:07 / km
slept:7.0

kind of cold

HT 1:00 [0]

Monday Jan 7, 2019 #

gym ex & stretching warm up/down 8:00 [1]
slept:9.0

Some head ache trough the day

biking 32:00 [1]

Sunday Jan 6, 2019 #

snowshoeing 1:16:00 intensity: (20:00 @1) + (36:00 @2) + (20:00 @3) 7.5 km (10:08 / km) +135m 9:18 / km
shoes: Atlas 2015

HT 1:00 [0]

2 PM

x-country skiing 1:14:00 intensity: (24:00 @2) + (50:00 @3) 15.5 km (4:46 / km) +150m 4:33 / km
slept:9.0 shoes: Fischer Ski

Saturday Jan 5, 2019 #

x-country skiing 2:03:00 intensity: (1:45:00 @2) + (18:00 @3) 26.0 km (4:44 / km) +270m 4:30 / km
slept:6.5 shoes: Fischer Ski

pleasant ( and occasionally sunny)

HT 1:00 [0]

Friday Jan 4, 2019 #

running road/trails 33:00 intensity: (8:00 @1) + (25:00 @2) 5.0 km (6:36 / km) +80m 6:07 / km
slept:6.5 shoes: Asics white 17

towards petersburg

running road/trails intervals 17:00 [5] 4.0 km (4:15 / km) +30m 4:06 / km
shoes: Asics white 17

a mile (6.44), and then 2*1200m (5.06,5.00) on the road. limited climb

Thursday Jan 3, 2019 #

HT warm up/down 1:00 [0]
slept:7.0

running road/trails 48:00 intensity: (24:00 @2) + (24:00 @3) 8.0 km (6:00 / km) +100m 5:39 / km
shoes: Inov8 RockL red

westheights loop. 3-4 cm of fresh snow on the ground

Unspecified 4:00 [1]

Wednesday Jan 2, 2019 #

biking 52:00 [1]
slept:5.5

Tuesday Jan 1, 2019 #

running road/trails 42:00 intensity: (34:00 @2) + (8:00 @3) 6.6 km (6:22 / km) +80m 6:00 / km
slept:7.0 shoes: Asics white 17

dry roads- the usual past Petersburg and back

running road/trails intervals 27:00 intensity: (5:00 @4) + (22:00 @5) 6.4 km (4:13 / km) +50m 4:04 / km
weight:16kg shoes: Asics white 17

4*1 mile (6.52,6.45,6.40,6.41) with very limited climb on each

gym ex & stretching warm up/down 6:00 [1]

HT 1:00 [0]
slept:0.5

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