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Training Log Archive: Nick

In the 7 days ending May 5:

activity # timemileskm+m
  adv race1 3:50:00 18.64(12:20) 30.0(7:40) 250
  running road/trails5 3:42:00 24.23(9:10) 39.0(5:42) 530
  biking1 35:00
  gym ex & stretching3 22:00
  eliptical trainer1 18:00
  Total8 8:47:00 42.87 69.0 780
averages - sleep:6.9

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Saturday May 5 #

8 AM

running road/trails 41:00 [2] 7.0 km (5:51 / km) +80m 5:32 / km
slept:7.0 shoes: Fila

before a short shift at work
3 PM

running road/trails 38:00 intensity: (10:00 @1) + (28:00 @2) 6.0 km (6:20 / km) +35m 6:09 / km
shoes: Asics white 17

after work.. 24-25° at start.. rain last 15 min- and 18° by the time i finished

running road/trails intervals 11:00 [5] 3.0 km (3:40 / km)
shoes: Asics white 17

at Res.. 5*600 (2.12,2.14,2.15,2.16,2.12) every 4 min ( easy jog in between)

Friday May 4 #

gym ex & stretching 12:00 [1]
slept:6.5

eliptical trainer warm up/down 18:00 [1]

Thursday May 3 #

running road/trails warm up/down 30:00 intensity: (8:00 @1) + (22:00 @2) 4.5 km (6:40 / km) +110m 5:56 / km
slept:7.0 shoes: Fila

about 19°C and some lite rain last 15 min

running road/trails tempo 24:00 [4] 5.0 km (4:48 / km) +130m 4:15 / km
ahr:143 max:148 shoes: Fila

4* a loop at monarch w. every 8 min... 6.09/hr ave 137,5.59/142,5.56/144,5.51/146

Wednesday May 2 #

biking warm up/down 35:00 [1]
slept:7.0

first outdoor

gym ex & stretching 6:00 [1]

Tuesday May 1 #

running road/trails 46:00 [2] 8.0 km (5:45 / km) +100m 5:25 / km
slept:7.0 shoes: Fila

25 °C.

gym ex & stretching 4:00 [1]

Monday Apr 30 #

running road/trails 32:00 [2] 5.5 km (5:49 / km) +75m 5:27 / km
slept:8.5 shoes: salomon 2018 CHN

Pretty good sleep, nice weather. Didn't feel burnt after yesterday. Hydrocut west

Sunday Apr 29 #

adv race 3:50:00 intensity: (25:00 @1) + (35:00 @2) + (2:10:00 @3) + (40:00 @4) **** 30.0 km (7:40 / km) +250m 7:22 / km
slept:5.0 shoes: inov 8 _ 2015

GRR -Niagara region. had a good 80 min race- when we realized that we still have to go to the "east" map.. we were on the western side of the central map at that time. may extra km added. and the 'happy' mood. due to the 'extras' pace dropped , and even like 25 of very slow jog- walking pace due to cramping experienced by a team mate. surprised that not much hurt today depite the fact that this was the longest run/adv in did since ( probably 8-10 yrs back.. maybe more). great challenges laid by dontgetlost.thanks to all that made this happening. total time like 4.20h. however lots of stoppage -and not movement out there

Note

Moved in Canada- 20 yrs ago . yay !!!

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