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Training Log: Nick

In the last 7 days:

activity # timemileskm+m
  running road/trails4 1:59:00 11.31(10:31) 18.2(6:32) 395
  orienteering2 1:53:00 8.57(13:11) 13.8(8:11) 500
  biking1 51:00
  gym ex & stretching2 18:00
  Total6 5:01:00 19.88 32.0 895
averages - sleep:7.3
«
1:17
0:00
WeThFrSaSuMoTu

Monday Jul 24 #

running road/trails 42:00 intensity: (18:00 @2) + (24:00 @3) 7.0 km (6:00 / km) +90m 5:38 / km
slept:7.5 shoes: Asics white 17

westheights loop

Sunday Jul 23 #

biking 51:00 intensity: (45:00 @1) + (6:00 @2)
slept:5.5

to St Agatha and back

gym ex & stretching 8:00 [1]
slept:0.5

Saturday Jul 22 #

running road/trails 30:00 intensity: (12:00 @1) + (18:00 @2) 4.35 km (6:54 / km) +45m 6:33 / km
slept:6.0 shoes: Fila

at Wasaga trails

running road/trails tempo 20:00 [4] 4.15 km (4:49 / km) +100m 4:18 / km
slept:2.0 shoes: Fila

4*5 min ( just over one k each ). tired when started. slept 2 hrs late afternoon - recovering jetlag

Friday Jul 21 #

running road/trails warm up/down 7:00 [1] 0.7 km (10:00 / km) +40m 7:47 / km
slept:7.0 shoes: Inov 8

orienteering race 1:10:00 intensity: (1:00:00 @3) + (10:00 @4) **** 7.8 km (8:58 / km) +300m 7:32 / km
shoes: Inov 8

ran M45 today , in order to catch the afternoon flight out of Cluj. sloppiness (not checking compass in couple of places) again 7-8 min . another good training in like plus 28-30 °C

Thursday Jul 20 #

running road/trails warm up/down 20:00 [1] 2.0 km (10:00 / km) +120m 7:42 / km
slept:7.0 shoes: Inov 8

orienteering race 43:00 [4] *** 6.0 km (7:10 / km) +200m 6:09 / km
shoes: Inov 8

middle dist at Rom Cup (ran M21). some 3-4 min of sloppiness on short legs. hot - like plus 30. decent race- decent result

Wednesday Jul 19 #

gym ex & stretching warm up/down 10:00 [1]
slept:8.0 (rest day)

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