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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  running road/trails13 10:57:00 65.55(10:01) 105.5(6:14) 1470
  biking13 10:16:00
  orienteering2 2:18:00 10.56(13:04) 17.0(8:07) 550
  elliptical trainer3 1:15:00
  gym ex & stretching6 1:01:00
  HT23 23:00
  Total31 26:10:00 76.12 122.5 2020
  [1-5]31 25:47:00
averages - sleep:6.3

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Thursday Oct 31, 2019 #

gym ex & stretching warm up/down 12:00 [1]
slept:6.0 (rest day)

Wednesday Oct 30, 2019 #

gym ex & stretching 20:00 [1]
slept:6.0

biking 1:07:00 [1]

HT 1:00 [0]

Tuesday Oct 29, 2019 #

biking 1:02:00 intensity: (40:00 @1) + (17:00 @2) + (5:00 @3)
slept:6.0

to St Agatha and back. like 14-15°C

gym ex & stretching warm up/down 5:00 [1]

Monday Oct 28, 2019 #

running road/trails 40:00 intensity: (5:00 @1) + (35:00 @2) 5.25 km (7:37 / km) +30m 7:24 / km
slept:6.0 shoes: Inov8 RockL red

westheights

running road/trails tempo 18:00 intensity: (9:00 @3) + (5:00 @4) + (4:00 @5) 4.25 km (4:14 / km) +60m 3:57 / km
shoes: Inov8 RockL red

westheights-- 4*4 min (0.59,0.61,0.53,0.51 and 0.41 miles=2.35 min)

HT 1:00 [0]

Sunday Oct 27, 2019 #

biking 35:00 [1]
slept:7.0

head ache thru the day. stayed indoor. hopefully i won't get sick

Saturday Oct 26, 2019 #

running road/trails 35:00 intensity: (18:00 @1) + (17:00 @2) 4.0 km (8:45 / km) +50m 8:14 / km
slept:5.0 shoes: Sally x-cross

columbia forest

orienteering 27:00 [2] *** 3.0 km (9:00 / km) +50m 8:18 / km
ahr:120 slept:0.5 shoes: Sally x-cross

HT 1:00 [0]

Friday Oct 25, 2019 #

running road/trails 45:00 intensity: (31:30 @2) + (13:30 @4) 8.0 km (5:38 / km)
slept:6.0 shoes: Saucony everide 10 G/Yellow

Res w/Alin, after dark. Have a 3 k in there at sustain pace

HT 1:00 [0]

Thursday Oct 24, 2019 #

elliptical trainer 35:00 intensity: (19:00 @1) + (16:00 @2)
slept:6.5

4*4 included

HT 1:00 [0]
slept:0.5

Wednesday Oct 23, 2019 #

running road/trails 40:00 [1] 5.0 km (8:00 / km) +50m 7:37 / km
slept:6.0 shoes: Inov8 RockL red

stars training

HT 1:00 [0]

Tuesday Oct 22, 2019 #

running road/trails 48:00 intensity: (23:00 @2) + (25:00 @4) 8.0 km (6:00 / km) +210m 5:18 / km
shoes: Inov8 RockL red

monarch w. 4 loops at sustained pace, almost dark by the time i finished

HT 1:00 [0]
slept:0.5

Monday Oct 21, 2019 #

biking 50:00 [1]
slept:6.0

Sunday Oct 20, 2019 #

running road/trails 2:02:00 [2] 16.5 km (7:24 / km) +200m 6:58 / km
slept:6.0 shoes: Inov8 RockL red

HT 1:00 [0]

Saturday Oct 19, 2019 #

running road/trails 40:00 intensity: (25:00 @2) + (15:00 @3) 7.0 km (5:43 / km) +90m 5:22 / km
slept:8.0 shoes: Saucony everide 10 G/Yellow

westheights area - 3 tempos (3,7,5 min) included- with my new Garmin 235 :)

HT 1:00 [0]

Friday Oct 18, 2019 #

HT 1:00 [0]

gym ex & stretching warm up/down 12:00 [1]

12 PM

elliptical trainer warm up/down 20:00 [1]
slept:7.0

11 PM

biking warm up/down 20:00 [1]

Thursday Oct 17, 2019 #

running road/trails 45:00 intensity: (30:00 @1) + (15:00 @2) 7.5 km (6:00 / km) +100m 5:38 / km
slept:5.0 shoes: Inov8 RockL red

HT 1:00 [0]

Wednesday Oct 16, 2019 #

biking 1:07:00 [1]
slept:7.0

total for 2 indoor sessions.. before and after work

Tuesday Oct 15, 2019 #

HT 1:00 [0]

biking 41:00 [1]
slept:7.0

Monday Oct 14, 2019 #

HT 1:00 [0]

running road/trails 34:30 [2] 5.5 km (6:16 / km) +140m 5:34 / km
slept:7.0 shoes: Saucony everide 10 G/Yellow

monarch woods

running road/trails tempo 23:30 [4] 5.0 km (4:42 / km) +130m 4:10 / km
shoes: Saucony everide 10 G/Yellow

2*2 laps at monarch (11.50,11.40)

Sunday Oct 13, 2019 #

HT 1:00 [0]

running road/trails 24:00 intensity: (4:00 @1) + (20:00 @2) 4.0 km (6:00 / km) +50m 5:39 / km
slept:7.0 shoes: Inov8 RockL red

westheights

running road/trails tempo 18:00 [4] 4.0 km (4:30 / km) +60m 4:11 / km
shoes: Inov8 RockL red

3*6 min on westheights

Saturday Oct 12, 2019 #

HT 1:00 [0]

biking 50:00 [1]
slept:6.0

Friday Oct 11, 2019 #

running road/trails 38:00 intensity: (4:00 @1) + (34:00 @2) 6.0 km (6:20 / km) +80m 5:56 / km
slept:7.0 shoes: Inov8 RockL red

towards hydrocut W and back

running road/trails race 19:00 intensity: (9:00 @4) + (10:00 @5) 4.0 km (4:45 / km) +70m 4:22 / km
shoes: Inov8 RockL red

the 4 k loop from the barrier ( 4.10,9.19 the loop,3.50 back to barrier,- finished at 4 k)

HT 1:00 [0]

Thursday Oct 10, 2019 #

biking 1:12:00 intensity: (1:00:00 @1) + (12:00 @2)
slept:7.0

to walmart- st agatha and back. nice sunny day

HT 1:00 [0]

Wednesday Oct 9, 2019 #

biking warm up/down 43:00 [1]
slept:7.0

HT 1:00 [0]

Tuesday Oct 8, 2019 #

running road/trails 33:00 intensity: (18:30 @2) + (14:30 @3) 6.0 km (5:30 / km) +50m 5:17 / km
slept:7.0

Small westheight loop

HT 1:00 [0]

Monday Oct 7, 2019 #

biking warm up/down 35:00 [1]

gym ex & stretching warm up/down 5:00 [1]

HT 1:00 [0]

Sunday Oct 6, 2019 #

Event: Hudson Highlander XX
 

orienteering 1:51:00 [3] 14.0 km (7:56 / km) +500m 6:44 / km
slept:6.5 shoes: Spike S

Lowlander. First time. Nice event in Harriman. Great bbque. Fun

Low - Splits

Saturday Oct 5, 2019 #

Note
slept:7.5

Walking around in Manhattan ( worth of 10k)

Thursday Oct 3, 2019 #

running road/trails 34:00 intensity: (30:00 @2) + (4:00 @3) 5.5 km (6:11 / km) +100m 5:40 / km
slept:6.0 shoes: Sally x-cross

hydrocut

HT 1:00 [0]

Wednesday Oct 2, 2019 #

biking 28:00 [1]
slept:6.5

elliptical trainer 20:00 [1]
slept:0.5

HT 1:00 [0]

Tuesday Oct 1, 2019 #

HT 1:00 [0]

gym ex & stretching warm up/down 7:00 [1]
slept:0.5

biking 46:00 [1]
slept:6.0

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