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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 32 days ending Sep 28, 2020:

activity # timemileskm+m
  running road/trails22 16:11:00 97.87(9:55) 157.5(6:10) 1555
  biking11 5:37:00
  Unspecified3 1:55:00 2.49 4.0 50
  orienteering2 1:37:00 4.04(24:01) 6.5(14:55) 120
  gym ex & stretching8 59:00
  HT18 18:00
  Total50 26:37:00 104.39 168.0 1725
  [1-5]37 26:19:00
averages - sleep:6.2

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Monday Sep 28, 2020 #

gym ex & stretching warm up/down 15:00 [1]
slept:6.0

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

Sunday Sep 27, 2020 #

1 PM

biking 1:08:00 intensity: (16:00 @1) + (40:00 @2) + (12:00 @3)
ahr:102 max:142 slept:6.0

worth 25k

running road/trails 27:00 intensity: (7:00 @1) + (6:00 @2) + (14:00 @4) 5.0 km (5:24 / km) +45m 5:10 / km
ahr:131 max:147 shoes: asics blue 2020

and a steady effort on the 3k- short westheights loop
5 PM

Unspecified 25:00 [1]

sort of maze-o with Val near Dundas. nice afternoon ( plus 25°C)

Saturday Sep 26, 2020 #

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

5 PM

running road/trails 13:00 [3] 2.0 km (6:30 / km) +5m 6:25 / km
ahr:121 max:137 slept:6.0 shoes: Saucony everide 10 G/Yellow

went to pick up bike

biking warm up/down 12:00 [1]
ahr:88 max:115

running road/trails 38:00 intensity: (15:00 @1) + (12:00 @2) + (11:00 @4) 6.5 km (5:51 / km) +45m 5:39 / km
ahr:124 max:169 shoes: Saucony everide 10 G/Yellow

include 11*1 min on westheights loop
10 PM

HT 1:00 [0]
slept:0.5

Friday Sep 25, 2020 #

HT 1:00 [0]
slept:5.5 (rest day)

long work hours

Thursday Sep 24, 2020 #

9 AM

running road/trails 38:00 intensity: (20:00 @1) + (18:00 @2) 5.5 km (6:55 / km) +60m 6:33 / km
ahr:116 max:153 slept:6.0 shoes: Hoka one-one

Niagara

running road/trails tempo 7:00 [4] 1.5 km (4:40 / km)
slept:0.5 shoes: Hoka one-one

3*500
10 PM

HT 1:00 [0]

Wednesday Sep 23, 2020 #

3 PM

running road/trails 40:00 [2] 5.5 km (7:16 / km) +120m 6:33 / km
ahr:129 max:169 slept:5.5 shoes: Inov8 RockL red

Felt quite tired

Tuesday Sep 22, 2020 #

running road/trails 37:00 intensity: (22:00 @1) + (15:00 @2) 5.5 km (6:44 / km) +50m 6:26 / km
shoes: Hoka one-one

on the westheights loop
6 PM

running road/trails tempo 22:00 [4] 5.0 km (4:24 / km) +25m 4:18 / km
ahr:128 max:163 slept:5.5 shoes: Hoka one-one

2*2k(4.30,4.20-4.22,4.20) and one*1k (4.08)
10 PM

HT 1:00 [0]

Monday Sep 21, 2020 #

biking 50:00 [1]
slept:5.5

Sunday Sep 20, 2020 #

12 PM

running road/trails 1:20:00 [3] 10.0 km (8:00 / km) +125m 7:32 / km
ahr:168 max:190 slept:8.0 shoes: Salomon black/yellow Fin 18

rough bruce trails _ bruce pen. HR quite high- even if i didn't work so hard. but extremely careful on my steps..
5 PM

Note

stop by for a look at Harrison park- Owen Sound. nice place for a sprint- maybe a bit more for locals
10 PM

HT 1:00 [0]

Saturday Sep 19, 2020 #

orienteering warm up/down 40:00 [1] *** 2.5 km (16:00 / km) +40m 14:49 / km
slept:7.0 shoes: Salomon black/yellow Fin 18

Small clinic

Unspecified 1:00:00 [1] 4.0 km (15:00 / km) +50m 14:07 / km
shoes: Hoka one-one

Flower pot trails

Friday Sep 18, 2020 #

Unspecified warm up/down 30:00 [1]

On sauble river
1 PM

orienteering 57:00 [1] *** 4.0 km (14:15 / km) +80m 12:57 / km
ahr:135 max:167 slept:7.0 shoes: Salomon black/yellow Fin 18

Oliver tract_map checking

Thursday Sep 17, 2020 #

gym ex & stretching warm up/down 5:00 [1]
slept:7.0 (rest day)

another busy day

HT 1:00 [0]

Wednesday Sep 16, 2020 #

running road/trails intervals 18:00 [5] 4.25 km (4:14 / km) +60m 3:57 / km
shoes: Hoka one-one

4*4 min+2min on westheights loop. ( actual time 17.55).mid twenties temps
12 PM

running road/trails 38:00 [2] 4.75 km (8:00 / km) +30m 7:45 / km
ahr:128 max:147 slept:7.0 shoes: Hoka one-one

Tuesday Sep 15, 2020 #

gym ex & stretching warm up/down 8:00 [1]
slept:7.0

biking warm up/down 20:00 [1]

HT 1:00 [0]

Monday Sep 14, 2020 #

12 PM

running road/trails 26:00 [3] 4.5 km (5:47 / km) +45m 5:30 / km
ahr:162 max:182 slept:7.0 shoes: Hoka one-one

Sunday Sep 13, 2020 #

HT 1:00 [0]

2 PM

running road/trails warm up/down 15:00 [2] 2.5 km (6:00 / km) +35m 5:36 / km
ahr:120 max:142 slept:7.5 shoes: Inov8 RockL red

Wasaga

running road/trails 34:00 intensity: (16:00 @2) + (10:00 @3) + (8:00 @5) 5.5 km (6:11 / km) +70m 5:49 / km
ahr:131 max:146 shoes: Inov8 RockL red

With Laszlo (8*1min) included

Saturday Sep 12, 2020 #

6 PM

running road/trails 1:20:00 intensity: (20:00 @1) + (1:00:00 @3) 12.5 km (6:24 / km) +80m 6:12 / km
ahr:124 max:151 slept:5.5 shoes: Inov8 RockL red

Wasaga _ rolled over my left ankle about 9 km into my run

Thursday Sep 10, 2020 #

HT 1:00 [0]

12 PM

running road/trails 29:00 [2] 5.0 km (5:48 / km) +45m 5:33 / km
ahr:119 max:134 slept:6.0 shoes: asics blue 2020

Wednesday Sep 9, 2020 #

12 PM

running road/trails 56:00 intensity: (40:00 @2) + (16:00 @4) 10.0 km (5:36 / km) +90m 5:22 / km
ahr:128 max:164 slept:7.0 shoes: asics blue 2020

Include 8*2 min on westheights loop
11 PM

HT 1:00 [0]

Tuesday Sep 8, 2020 #

gym ex & stretching warm up/down 8:00 [1]
slept:7.0

biking warm up/down 20:00 [1]

Monday Sep 7, 2020 #

7 PM

running road/trails 36:00 [2] 5.5 km (6:33 / km) +50m 6:16 / km
ahr:110 max:126 slept:5.0 shoes: Saucony everide 10 G/Yellow

10 PM

HT 1:00 [0]

Sunday Sep 6, 2020 #

6 PM

running road/trails 58:00 intensity: (42:00 @2) + (16:00 @4) 10.5 km (5:31 / km) +90m 5:18 / km
ahr:139 max:157 slept:5.5 shoes: asics blue 2020

include 16*min on/off
9 PM

HT 1:00 [0]
slept:1.5

Saturday Sep 5, 2020 #

7 PM

running road/trails 1:03:00 intensity: (36:00 @2) + (27:00 @3) 10.0 km (6:18 / km) +250m 5:36 / km
ahr:116 max:153 slept:5.5 shoes: Hoka one-one

monarch woods. pretty much dark by the end. 4 loops at sustained pace
10 PM

HT 1:00 [0]
slept:1.5

Friday Sep 4, 2020 #

biking warm up/down 10:00 [1]

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

HT 1:00 [0]

7 PM

running road/trails 20:00 [3] 3.0 km (6:40 / km) +15m 6:30 / km
ahr:118 max:133 slept:5.0 shoes: asics blue 2020

Thursday Sep 3, 2020 #

biking warm up/down 20:00 [1]

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

8 PM

running road/trails 35:00 intensity: (25:00 @2) + (10:00 @3) 6.0 km (5:50 / km) +20m 5:44 / km
ahr:118 max:157 slept:5.5 shoes: Saucony everide 10 G/Yellow

include 2*1 k tempos (5.05, 4.36)

Wednesday Sep 2, 2020 #

biking 1:10:00 [1]
slept:5.5

indoor. tired- long hours

HT 1:00 [0]

Tuesday Sep 1, 2020 #

6 PM

running road/trails 29:00 intensity: (13:00 @1) + (11:00 @2) + (5:00 @3) 5.0 km (5:48 / km) +35m 5:36 / km
ahr:122 max:138 slept:5.0 shoes: asics blue 2020

westheights short loop

Monday Aug 31, 2020 #

biking warm up/down 32:00 [1]
slept:5.5

gym ex & stretching 10:00 [1]

Sunday Aug 30, 2020 #

5 PM

running road/trails 1:01:00 intensity: (41:00 @2) + (20:00 @3) 9.5 km (6:25 / km) +40m 6:17 / km
ahr:115 max:152 slept:5.0 shoes: Inov8 RockL red

wasaga.. include 4 *1k tempos
10 PM

HT 1:00 [0]
slept:1.0

Saturday Aug 29, 2020 #

Event: Billygoat / DIY Goat, Mountain Lakes
 
7 PM

running road/trails 1:11:00 intensity: (36:00 @2) + (20:00 @3) + (15:00 @4) 12.5 km (5:41 / km) +125m 5:25 / km
ahr:125 max:149 slept:5.0 shoes: asics blue 2020

past Petersburg. includes tempos 2*3k (15.15,14.05) and one 1 k (4.18).quite soaked in a 15 min rain
10 PM

HT 1:00 [0]
slept:1.0

Friday Aug 28, 2020 #

biking warm up/down 20:00 [1]
slept:5.0 (rest day)

tired..12h _w

HT 1:00 [0]

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