Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending Jan 10, 2009:

activity	#	time	miles		km		+m
running road/trails	7	8:08:00	47.53	(10:16)	76.5	(6:23)	365
biking	3	1:20:00
gym ex & stretching	6	50:00
orienteering	1	46:00	4.97	(9:15)	8.0	(5:45)	150
Unspecified	4	41:00
Total	7	11:45:00	52.51		84.5		515
[1-5]	7	11:40:00

2:09

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» now

Saturday Jan 10, 2009 #

running road/trails 56:00 [1] 8.0 km (7:00 / km)
shoes: Nike Air

running in los cabos with Val ( about 45 min of it on the sandy beach )

gym ex & stretching 10:00 [1]

biking (indoor) 24:00 [1]

in the afternoon

Friday Jan 9, 2009 #

running road/trails 40:00 [1] 5.5 km (7:16 / km) +20m 7:09 / km
shoes: Nike Air

in the morning- on the sandy beach about 24 min

running road/trails 55:00 [1] 7.0 km (7:51 / km) +20m 7:45 / km

on the beach barefoot at noon hours

gym ex & stretching 8:00 [1]

biking (indoor) 10:00 [1]

Unspecified 16:00 [1]

4 min of swiming , and about 12 min ( from 55 ) playing tennis with Val in the evening

Thursday Jan 8, 2009 #

running road/trails warm up/down 47:00 [1] 8.0 km (5:53 / km) +10m 5:50 / km
shoes: Nike Air

and in between intervals ( morning run)

running road/trails intervals 24:00 [4] 6.5 km (3:42 / km) +30m 3:37 / km
shoes: Nike Air

12*2 min intervals ( about 530 m each )

gym ex & stretching 5:00 [1]

biking (indoor) 46:00 [1]

worth of 25 k

Wednesday Jan 7, 2009 #

running road/trails 45:00 [2] 7.5 km (6:00 / km) +30m 5:53 / km
shoes: Nike Air

early morning

gym ex & stretching 12:00 [1]

running road/trails 25:00 [1] 3.0 km (8:20 / km)

running on the beach

running road/trails 30:00 [1] 4.5 km (6:40 / km)
shoes: Salomon XT Wings

in the afternoon with Val

Unspecified 10:00 [1]
shoes: Salomon XT Wings

another 10 min worth of activity while playing 45 min tennis with Val in the evening

Tuesday Jan 6, 2009 #

running road/trails 1:02:00 [2] 10.0 km (6:12 / km) +30m 6:07 / km
shoes: Nike Air

about 35 minutes of it on the sandy beach

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km)

barefoot on the beach

running road/trails hills 10:00 [4] 1.5 km (6:40 / km) +200m 4:00 / km

28* 22 sec or so ( with 7 m of climb ) barefoot.. tons of drinks have to go out , that way , lots of activity

gym ex & stretching 10:00 [1]

Unspecified 10:00 [1]
shoes: Nike Air

about 10 min worth of activity while playing 45 min tennis with Val

Monday Jan 5, 2009 #

gym ex & stretching 5:00 [1]

in the airport

running road/trails 27:00 [1] 4.5 km (6:00 / km) +10m 5:56 / km
shoes: Nike Air

in los cabos

Unspecified 5:00 [0]

swim

Sunday Jan 4, 2009 #

running road/trails warm up/down 33:00 [1] 5.5 km (6:00 / km) +15m 5:55 / km
shoes: ice bugs

careful , but decided to go to Thomass. yesterday i felt as bad as i did in 2006 Canadian trials

orienteering 46:00 [3] ** 8.0 km (5:45 / km) +150m 5:15 / km
shoes: ice bugs

easy course but challlenging, and also i took it easy - no need for a cold . one controls misplaced by 30 m give to the majority a minute break, but extra 30 sec for me.. end up 6th i think. Ok .. the best part..i do not feel bad, so hopefully i won't get sick

C • thomass 3

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