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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  running road/trails19 11:23:00 64.31(10:37) 103.5(6:36) 1035
  Unspecified17 6:02:00 18.02 29.0 385
  biking12 5:03:00
  gym ex & stretching14 1:36:00
  HT19 19:00
  Total48 24:23:00 82.33 132.5 1420
  [1-5]45 24:04:00
averages - sleep:6.4

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Friday Jul 31, 2020 #

6 PM

running road/trails 26:00 [1] 4.0 km (6:30 / km) +30m 6:16 / km
ahr:104 max:131 slept:5.5 shoes: Nike Air

Puslinch min on- (26), min off (25)

Unspecified warm up/down 25:00 [1] 2.5 km (10:00 / km) +15m 9:43 / km
shoes: Nike Air

Thursday Jul 30, 2020 #

Unspecified warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Hoka one-one

gym ex & stretching warm up/down 4:00 [1]

HT 1:00 [0]

8 PM

running road/trails 14:00 [4] 3.0 km (4:40 / km) +35m 4:25 / km
ahr:112 max:134 slept:6.0 shoes: Hoka one-one

the short westheights loop (4.39,4.55,4.23)

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +15m 6:30 / km
slept:1.0 shoes: Hoka one-one

Wednesday Jul 29, 2020 #

biking warm up/down 20:00 [1]
slept:6.0

gym ex & stretching warm up/down 4:00 [1]

HT 1:00 [0]

Tuesday Jul 28, 2020 #

HT 1:00 [0]

running road/trails warm up/down 36:30 [1] 5.0 km (7:18 / km) +25m 7:07 / km
slept:5.0 shoes: Hoka one-one

7 PM

running road/trails tempo 19:30 [3] 4.0 km (4:53 / km) +55m 4:34 / km
ahr:121 max:176 shoes: Hoka one-one

4*1k at today's fitness /past injury level on westheights area

Monday Jul 27, 2020 #

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

Long hours work week

biking warm up/down 22:00 [1]
slept:1.0

HT 1:00 [0]

Sunday Jul 26, 2020 #

Unspecified 1:00:00 [1] 2.0 km (30:00 / km) +40m 27:16 / km
shoes: Inov8 RockL red

More mapping updates _ wasaga

running road/trails 26:00 [1] 3.5 km (7:26 / km) +20m 7:13 / km
slept:7.0 shoes: Inov8 RockL red

HT 1:00 [0]

10 AM

Unspecified 1:00 [1]
ahr:104 max:140

Saturday Jul 25, 2020 #

11 AM

running road/trails 40:00 [3] 5.5 km (7:16 / km) +80m 6:47 / km
ahr:125 max:144 slept:7.5 shoes: Inov8 RockL red

hardy lake

Friday Jul 24, 2020 #

10 AM

Unspecified 1:10:00 [1] 5.0 km (14:00 / km) +80m 12:58 / km
ahr:98 max:139 shoes: Inov8 RockL red

more map updates- wasaga
7 PM

running road/trails 26:00 [2] 3.5 km (7:26 / km) +40m 7:02 / km
ahr:118 max:166 slept:7.5 shoes: Hoka one-one

gravenhurst
9 PM

Unspecified 5:00 [1]
slept:0.5

At the hotel

Thursday Jul 23, 2020 #

1 PM

running road/trails 50:00 [2] 6.0 km (8:20 / km) +200m 7:09 / km
ahr:115 max:152 shoes: Inov8 RockL red

eugenia falls

Wednesday Jul 22, 2020 #

12 PM

biking 31:00 [3]
ahr:95 max:137 slept:6.5

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
12 PM

biking 30:00 [1]
ahr:101 max:130 slept:6.5

running road/trails 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
ahr:109 max:117 shoes: Hoka one-one

11 PM

HT 1:00 [0]

Monday Jul 20, 2020 #

HT 1:00 [0]

Unspecified warm up/down 11:00 [1] 1.0 km (11:00 / km) +20m 10:00 / km
shoes: Hoka one-one

12 PM

running road/trails 40:00 intensity: (28:00 @2) + (12:00 @3) 8.0 km (5:00 / km) +80m 4:46 / km
ahr:128 max:183 slept:6.0 shoes: Hoka one-one

4 min run(included there 6*2min at lev 3), with 1 walk

Sunday Jul 19, 2020 #

running road/trails 18:00 [2] 3.0 km (6:00 / km) +15m 5:51 / km
slept:7.5 shoes: Saucony everide 10 G/Yellow

rainy- nice and warm

Unspecified warm up/down 5:00 [1] 0.5 km (10:00 / km)
slept:1.0 shoes: Saucony everide 10 G/Yellow

biking 55:00 [1]

Saturday Jul 18, 2020 #

Unspecified warm up/down 6:00 [1] 0.5 km (12:00 / km) +15m 10:26 / km
slept:0.5 shoes: Saucony everide 10 G/Yellow

HT 1:00 [0]

2 PM

running road/trails 1:10:00 [2] 9.0 km (7:47 / km) +70m 7:29 / km
ahr:114 max:130 slept:6.5 shoes: Saucony everide 10 G/Yellow

pushlinch. hot-n-humid (4.5+4.5)

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 

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

biking warm up/down 15:00 [1]

Indoor this time late in the eve
12 PM

biking 28:00 [1]
ahr:80 max:112 slept:6.0

Thursday Jul 16, 2020 #

Unspecified 5:00 [1] 0.5 km (10:00 / km) +20m 8:20 / km
shoes: Saucony everide 10 G/Yellow

HT 1:00 [0]

11 AM

running road/trails 25:00 [2] 4.5 km (5:33 / km) +20m 5:26 / km
ahr:118 max:135 slept:6.0 shoes: Saucony everide 10 G/Yellow

A 2.5 and a 2k linked by a fast walk

Wednesday Jul 15, 2020 #

Note
slept:6.0 (rest day)

Tuesday Jul 14, 2020 #

Unspecified warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km
shoes: Hoka one-one

The minute(s) between the running activity

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

HT 1:00 [0]

12 PM

running road/trails 42:00 [2] 7.5 km (5:36 / km) +70m 5:21 / km
ahr:124 max:157 shoes: Hoka one-one

3 and 4 minuters linked with 1 min in between (recorded separate)

Monday Jul 13, 2020 #

gym ex & stretching 7:00 [1]
slept:7.0 (rest day)

biking warm up/down 16:00 [1]

long work hours

Sunday Jul 12, 2020 #

HT 1:00 [0]

12 PM

Note

1999_ exactly on July 12 won the short distance Canadian champs in Ontario.31 min and change
Exactly 3 years years later _2002_July 12 I won my second Canadian title _ 31 min and change :) this time in Alberta
2020_July 12_ supposed to be COC middle distance _ postponed. Had no plans to run M21 elite this year :)
6 PM

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

7 PM

running road/trails tempo 29:00 intensity: (15:00 @3) + (14:00 @4) 6.5 km (4:28 / km) +65m 4:15 / km
ahr:135 max:192 slept:5.0 shoes: Saucony everide 10 G/Yellow

One min walk( entered elsewhere) and 2 min of run_ felt more like work (tempos)

Unspecified warm up/down 15:00 [1] 1.5 km (10:00 / km) +35m 8:57 / km
slept:1.0 shoes: Saucony everide 10 G/Yellow

15*1 min walk
8 PM

biking warm up/down 10:00 [1]

Saturday Jul 11, 2020 #

HT 1:00 [0]

7 PM

biking 32:00 [1]
ahr:96 max:138 slept:7.0

running road/trails 33:00 intensity: (17:00 @1) + (16:00 @2) 5.0 km (6:36 / km) +40m 6:21 / km
ahr:104 max:125 shoes: Saucony everide 10 G/Yellow

min on -run, min off walk

Friday Jul 10, 2020 #

Event: POSTPONED - Canadian Orienteering Champs
 

gym ex & stretching warm up/down 6:00 [1]
slept:5.5

biking 40:00 [1]
slept:0.5

indoor

Thursday Jul 9, 2020 #

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

Unspecified 47:00 [1] 5.5 km (8:33 / km) +60m 8:06 / km
slept:5.5 shoes: Saucony everide 10 G/Yellow

jog 30 secs every 2 min (walking rest). MT today

HT 1:00 [0]

Wednesday Jul 8, 2020 #

Unspecified 40:00 [1] 4.5 km (8:53 / km) +20m 8:42 / km
ahr:99 max:133 slept:6.0 shoes: Saucony everide 10 G/Yellow

First 15 min , ran 15 seconds every minute_rest walking, after that 20 seconds every minute was running. Feeling like 38C

Tuesday Jul 7, 2020 #

gym ex & stretching warm up/down 12:00 [1]
slept:5.5 (rest day)

biking warm up/down 4:00 [1]
slept:0.5

Attempt to bike. Turtle pace

HT 1:00 [0]

Monday Jul 6, 2020 #

gym ex & stretching warm up/down 8:00 [1]
slept:5.5 (rest day)

HT 1:00 [0]
slept:0.5

Sunday Jul 5, 2020 #

HT 1:00 [0]
slept:0.5

gym ex & stretching warm up/down 8:00 [1]
slept:5.5

still very painful L knee

Saturday Jul 4, 2020 #

Note
slept:5.0 (injured)

osteopath visit. (2nd this week)- left knee quite painful - limping

gym ex & stretching warm up/down 5:00 [1]
slept:0.5

HT 1:00 [0]

Friday Jul 3, 2020 #

Unspecified 40:00 [1] 2.0 km (20:00 / km) +15m 19:17 / km
shoes: Inov8 RockL red

1 PM

running road/trails 50:00 [1] 5.0 km (10:00 / km) +35m 9:40 / km
ahr:97 max:133 shoes: Inov8 RockL red

Wasaga

Thursday Jul 2, 2020 #

Unspecified warm up/down 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
slept:1.0 shoes: Saucony everide 10 G/Yellow

2*0.5k

HT 1:00 [0]

8 PM

running road/trails 59:00 [3] 8.5 km (6:56 / km) +80m 6:38 / km
ahr:107 max:124 slept:5.0 shoes: Saucony everide 10 G/Yellow

a 7.5k and another one k ( westheights w/Val)

Wednesday Jul 1, 2020 #

Unspecified warm up/down 5:00 [1] 0.5 km (10:00 / km) +30m 7:42 / km
slept:0.5 shoes: Hoka one-one

the link in between the 2 runs

HT 1:00 [0]

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

8 PM

running road/trails 49:00 [1] 7.5 km (6:32 / km) +50m 6:19 / km
ahr:111 max:160 slept:5.5 shoes: Hoka one-one

a 4.5 k and a 3k

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