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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  running road/trails23 21:11:00 130.92(9:42) 210.7(6:02) 2220
  biking8 2:44:00
  elliptical trainer5 1:34:00
  gym ex & stretching10 1:10:00
  orienteering1 37:00 4.23(8:45) 6.8(5:26) 75
  Total30 27:16:00 135.15 217.5 2295
averages - sleep:6.6

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Wednesday Dec 31, 2014 #

running road/trails 32:00 intensity: (22:00 @2) + (10:00 @3) 5.5 km (5:49 / km) +65m 5:30 / km
slept:8.0 shoes: Asics Gel-contend

hydrocut. cold ( like -15°C)

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km) +20m 6:11 / km
shoes: Fila

Treadmill

Note

year end. glad that i am able to run again (without much abdominal pain). not running much at a time, or too fast, or many days in a row - except last month.
had close to zero - trainings runs the first 3 months of the year. good thing we had snow. lost a lot of speed (and hr) through the 7-8 months ( well, that combined with the fact that another year was added ).
total 135 hrs of running ( 44 %) of my total hrs of exercise)
weight - last day 149 #

Tuesday Dec 30, 2014 #

gym ex & stretching 10:00 [1]
slept:8.0

biking 23:00 [1]

Monday Dec 29, 2014 #

running road/trails 1:13:00 intensity: (26:00 @1) + (37:00 @2) + (10:00 @3) 10.5 km (6:57 / km) +225m 6:17 / km
slept:7.0 shoes: Sally x-cross

horseshoe valley w/Val ( first 50 min), some climb
C • Were you.. 4

Sunday Dec 28, 2014 #

running road/trails 48:00 [2] 5.5 km (8:44 / km) +80m 8:08 / km
slept:6.5 shoes: Sally x-cross

Some slow pace and stop-n-go while map touching at wasaga

running road/trails tempo 27:00 [4] 5.0 km (5:24 / km) +140m 4:44 / km
shoes: Sally x-cross

5*1k ( trails or forest, up/down. Whatever)

Saturday Dec 27, 2014 #

running road/trails 1:14:00 intensity: (1:04:00 @2) + (10:00 @3) 11.5 km (6:26 / km) +110m 6:08 / km
slept:8.5 shoes: Sally x-cross

Awenda park w/Val for almost an hour. Too bad is no snow at this time

Friday Dec 26, 2014 #

running road/trails 1:27:00 [2] 13.0 km (6:42 / km) +80m 6:30 / km
slept:7.0 shoes: the other sally x-cross

Some trail running, some terrain running w/map searching for sites at Wasaga for Stars W*A*R

Thursday Dec 25, 2014 #

running road/trails 54:00 [2] 9.5 km (5:41 / km) +230m 5:04 / km
slept:7.5 shoes: the other sally x-cross

monarch woods

Wednesday Dec 24, 2014 #

running road/trails 35:00 [2] 5.5 km (6:22 / km)
slept:5.0 shoes: Asics Gel-contend

not much sleep. went to res

running road/trails intervals 15:00 intensity: (10:00 @4) + (5:00 @5) 4.0 km (3:45 / km)
ahr:150 max:162

4*1k at res, w/like 2 min in between (3.46/145hr, 3.46/149,3.44/152, 3.41/154), warmish ( like 7°C )

Tuesday Dec 23, 2014 #

running road/trails 50:00 intensity: (40:00 @2) + (10:00 @3) 8.5 km (5:53 / km) +80m 5:37 / km
slept:5.0 shoes: adidas kanadia 2012

evening run w/Val

gym ex & stretching 7:00 [1]

Monday Dec 22, 2014 #

gym ex & stretching 5:00 [1]
slept:7.0

biking warm up/down 25:00 [1]

tired after another night shift work. good thing holidays are just around the corner to cut short this week ( and the night shift work)

Sunday Dec 21, 2014 #

running road/trails 58:10 [2] 9.5 km (6:07 / km) +55m 5:57 / km
slept:6.5 shoes: Asics Gel-contend

woke up at 4am.. work, a nap in the afternoon and a good run before going back to work tonight

running road/trails tempo 18:50 intensity: (10:00 @4) + (8:50 @5) 4.5 km (4:11 / km) +65m 3:54 / km
ahr:148 max:158 shoes: Asics Gel-contend

one tempo of 2 loops at mw ( 5.34, 5.18) and then another of 2k at res ( 4.04, 3.56)

gym ex & stretching 6:00 [1]

Saturday Dec 20, 2014 #

running road/trails 1:17:00 intensity: (57:00 @2) + (20:00 @3) 13.0 km (5:55 / km) +120m 5:40 / km
slept:6.5 shoes: Asics Gel-contend

at Hydrocut

Friday Dec 19, 2014 #

running road/trails 55:00 intensity: (37:42 @2) + (17:18 @5) 10.0 km (5:30 / km) +70m 5:19 / km
slept:6.5 shoes: adidas kanadia 2012

to hydrocut, one loop ( at a good pace ) and back. similar to last friday.. maybe 5min extra daylight

Thursday Dec 18, 2014 #

Note
slept:6.0 (rest day)

just tired

Wednesday Dec 17, 2014 #

running road/trails 45:00 [2] 7.0 km (6:26 / km) +50m 6:12 / km
slept:5.0 shoes: adidas kanadia 2012

easy run w/Alin at Hydrocut..half of it using headlights..yay..

Tuesday Dec 16, 2014 #

running road/trails 36:41 intensity: (20:00 @1) + (16:41 @2) 5.0 km (7:20 / km)
slept:6.5 shoes: Asics Gel-contend

about 2 °C, dark.. at res

running road/trails intervals 15:19 [5] 4.0 km (3:50 / km)
ahr:146 max:178 shoes: Asics Gel-contend

HR max- must had a spike somewhere.. didn't reach that in years.. ave HR (143,145,146,148) for 4*1k ( 3.51,3.52,3.50,3.46 ) .Val was there too

Monday Dec 15, 2014 #

biking 30:00 [3]
slept:7.0

elliptical trainer 10:00 [3]

Sunday Dec 14, 2014 #

running road/trails 33:00 [2] 4.7 km (7:01 / km) +40m 6:44 / km
slept:5.0 shoes: the other sally x-cross

first 23 min , just forest run, after -> trails

orienteering 37:00 intensity: (7:00 @3) + (30:00 @4) ** 6.8 km (5:26 / km) +75m 5:09 / km
shoes: the other sally x-cross

nice street-o and some forest easy course, set by Heidi from her place. really enjoyed . a bit tired from all weekend work

Saturday Dec 13, 2014 #

running road/trails 38:00 [2] 6.0 km (6:20 / km) +20m 6:14 / km
slept:6.0 shoes: adidas marathon 2012

evening run on westheights area

running road/trails intervals 16:00 [4] 4.0 km (4:00 / km) +20m 3:54 / km
shoes: adidas marathon 2012

4*4 min (0.93,0.97,1.01,0.99)

gym ex & stretching 4:00 [3]

Friday Dec 12, 2014 #

running road/trails 55:00 intensity: (6:00 @1) + (31:30 @2) + (17:30 @4) 10.0 km (5:30 / km) +70m 5:19 / km
slept:6.5 shoes: adidas kanadia 2012

to hydrocut, one loop ( at a good pace ) and back

gym ex & stretching 4:00 [1]

Thursday Dec 11, 2014 #

elliptical trainer 20:00 [1]
slept:6.0

biking 25:00 [1]

Wednesday Dec 10, 2014 #

running road/trails 32:00 [1] 5.0 km (6:24 / km) +50m 6:06 / km
shoes: adidas kanadia 2012

easy run w/Val ( almost dark @ hydrocut). cold

biking warm up/down 15:00 [1]

gym ex & stretching 5:00 [1]

Tuesday Dec 9, 2014 #

running road/trails 34:30 intensity: (14:30 @1) + (20:00 @2) 5.0 km (6:54 / km)
slept:6.0 shoes: Asics Gel-contend

running road/trails intervals 15:30 intensity: (10:00 @4) + (5:30 @5) 4.0 km (3:53 / km)
ahr:148 shoes: Asics Gel-contend

at res ( dark,and a bit overdressed ) 4*1k (3.52,3.52,3.53,3.50)

Monday Dec 8, 2014 #

biking 17:00 [1]
slept:5.5

elliptical trainer 12:00 [1]

gym ex & stretching 17:00 [1]

Sunday Dec 7, 2014 #

running road/trails 1:06:00 intensity: (50:00 @2) + (16:00 @3) 8.5 km (7:46 / km) +200m 6:57 / km
slept:7.0 shoes: the other sally x-cross

estimated climb ( for now ). just a forest run ( trails less then 3% )..had 4*4 min on the second part at a 140 HR- or about there )

Saturday Dec 6, 2014 #

running road/trails 51:00 intensity: (8:00 @1) + (43:00 @2) 8.5 km (6:00 / km) +90m 5:42 / km
slept:6.0 shoes: adidas kanadia 2012

slept 4.5 last night , work, and a 1.5h sleep in the afternoon

biking warm up/down 7:00 [1]

Friday Dec 5, 2014 #

running road/trails 32:00 intensity: (13:45 @2) + (12:00 @4) + (6:15 @5) 6.5 km (4:55 / km) +60m 4:42 / km
slept:7.0 shoes: Asics Gel-contend

westheights loop

Thursday Dec 4, 2014 #

elliptical trainer 32:00 [1]
slept:7.0

gym ex & stretching 4:00 [1]

Wednesday Dec 3, 2014 #

biking 22:00 [1]
slept:7.0

elliptical trainer 20:00 [1]

gym ex & stretching 8:00 [1]

Tuesday Dec 2, 2014 #

running road/trails 25:40 [2] 4.25 km (6:02 / km) +105m 5:23 / km
slept:7.0 shoes: Asics Gel-contend

running road/trails intervals 16:20 [4] 3.75 km (4:21 / km) +100m 3:51 / km
shoes: Asics Gel-contend

3*1 loop at mw (5.37,5.28,5.14 )

Monday Dec 1, 2014 #

running road/trails 42:00 [2] 7.0 km (6:00 / km) +75m 5:42 / km
slept:7.0 shoes: the other sally x-cross

Hydrocut west end.. all the way. nice day

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