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Training Log Archive: Nick

In the 7 days ending Oct 9, 2018:

activity # timemileskm+m
  orienteering2 2:17:00 10.25(13:22) 16.5(8:18) 620
  biking3 2:11:00
  running road/trails4 1:25:00 8.39(10:08) 13.5(6:18) 145
  gym ex & stretching2 16:00
  HT5 5:00
  Total7 6:14:00 18.64 30.0 765
  [1-5]7 6:09:00
averages - sleep:6.7

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WeThFrSaSuMoTu

Tuesday Oct 9, 2018 #

biking 1:06:00 intensity: (40:00 @1) + (26:00 @2)
slept:7.5

Hot and feeling like 28-30 Celsius today

Monday Oct 8, 2018 #

biking 40:00 [1]
slept:8.5

indoor. and slow. pain in LH

gym ex & stretching 6:00 [1]
slept:1.0

HT 1:00 [0]

Sunday Oct 7, 2018 #

running road/trails warm up/down 7:00 [1] 0.8 km (8:45 / km)
slept:7.0 shoes: Spike S

orienteering race 1:29:00 intensity: (15:00 @3) + (59:00 @4) + (15:00 @5) 10.7 km (8:19 / km) +380m 7:04 / km
slept:0.5 shoes: Spike S

Pretty good pace with the chase start.rather Clean navigation in the first half. Last 3-4 min start cramping ( LH ). Lots of MP today. Not me , even though I managed to get couple controls ahead /wrong order
C • Congratulations! :) 2

HT 1:00 [0]


Long 8 - Splits

Saturday Oct 6, 2018 #

running road/trails warm up/down 10:00 [1] 1.2 km (8:20 / km) +25m 7:33 / km
slept:5.5 shoes: VJ Supra

Woke at 5, long drive to Ottawa. Packed for the 25 degrees supposed to be in Kitchener. Like 8-9 in ottawa. I don't like like to run short sleeved at those temps

orienteering race 48:00 [4] **** 5.8 km (8:17 / km) +240m 6:51 / km
shoes: VJ Supra

Several bobbles. Not bad pace for that rocky terrain

Middle 8 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 

biking 25:00 [1]
slept:5.0

The 2 weeks of night shifts_ done

gym ex & stretching 10:00 [1]

HT 1:00 [0]

Thursday Oct 4, 2018 #

HT 1:00 [0]
slept:0.5

running road/trails warm up/down 26:00 intensity: (10:00 @1) + (16:00 @2) 4.0 km (6:30 / km) +40m 6:11 / km
slept:6.0 shoes: Fila

running road/trails intervals 10:00 [4] 2.5 km (4:00 / km) +40m 3:42 / km
shoes: Fila

10*1 on westheights loop

Wednesday Oct 3, 2018 #

running road/trails 32:00 intensity: (22:00 @1) + (10:00 @2) 5.0 km (6:24 / km) +40m 6:09 / km
slept:5.5 shoes: Asics white 17

also seen Paul today for a MT

HT 1:00 [0]

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