Training Archive: NikolayIn the 28 days ending 2007-02-28:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||
Wednesday Feb 28 | ||
| Road Cycling (Indoors) 45:00 [3] 10.5 mi (4:17 / mi) | |
| ahr:121 max:151 | ||
Monday Feb 26 | ||
| Road Running long (Road) 1:15:35 [3] 9.0 mi (8:23 / mi) | |
| Burg Guilman trail - long run - easy pace. | ||
Sunday Feb 25 | ||
| Road Running long (Trail) 1:39:48 [3] 10.0 mi (9:58 / mi) | |
| Cougar mountain trails | ||
Saturday Feb 24 | ||
| Orienteering race (Sprint) 13:57 [4] 2.85 km (4:54 / km) | |
| ahr:163 max:172 | ||
| WA state relays sprint race.
| ||
| Road Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| ahr:110 max:140 | ||
Open - Splits | ||
Thursday Feb 22 | ||
| Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| ahr:109 max:132 | ||
| C • nikolay on AP! 2 | ||
| Circuit Training 1:00:00 [3] | |
| ahr:97 max:153 | ||
| 1. core body,
2. legs | ||
Wednesday Feb 21 | ||
| Road Running (Road) 1:24:02 [3] 10.0 mi (8:23 / mi) | |
| ahr:150 | ||
| Burg-Guilman trail.
Easy pace | ||
Tuesday Feb 20 | ||
| Road Cycling (Indoors) 48:10 [2] 12.0 mi (4:01 / mi) | |
| ahr:109 max:140 | ||
| Cycling indoors
My legs were getting tired spinning at 100-110 rpms but my heart rate was not going past 105 - 110 | ||
| C • Umstead 1 | ||
Monday Feb 19 | ||
| Road Running intervals (Treadmill) 40:00 [3] 6.0 mi (6:40 / mi) | |
| ahr:144 max:168 | ||
| Intervals
5 x 3 min @ 7 min/mile with 1 min rest jogging 5 x 3 min @ 6 min/mile with 1 min rest jogging Felt really sore from the weekend sprints. | ||
| Circuit Training 50:00 [1] | |
| 1. Core body
2. Upper body | ||
Sunday Feb 18 | ||
| Orienteering race (Sprint) 20:43 [4] 3.5 km (5:55 / km) | |
| ahr:166 max:178 | ||
| Sprint 1:
Regular sprint race. Used SI cards 1 - Me 4 - Lost 3" - 3'20" for two controls in a university building with multiple levels: garage, intermediate, top open level, that were hard to represent/read on the map - But almost every one lost time there. Other than that, very clean race. | ||
| C • Testing 1 | ||
| Orienteering race (Sprint) 22:50 [4] 3.5 km (6:31 / km) | |
| ahr:165 max:176 | ||
| Sprint 2:
Chase sprint from the results in the previous race. Used SI cards. 1 - Me 8 or 9 - 22:50 Overal: kept my place. started 4, came back 4. About 1'30" - 2'00" mistakes. Where 1' in the above mentioned multi level 3D building/orienteering puzzle. | ||
| Orienteering race (Sprint) 16:47 [4] 2.5 km (6:43 / km) | |
| ahr:164 max:177 | ||
| Sprint 3:
Regular sprint race. No SI flags touch race. Me 1 - 16:47 Brent Langbakk 2 - 16:49 Clean race, only one bearing little to the left 5" - 8" | ||
| Road Running warm up/down 30 [2] 6 km (5 / km) | |
| ahr:130 max:170 | ||
| Warm up/cool down for all the events today
| ||
Saturday Feb 17 | ||
| Event: Georgia Navigator Cup | ||
| Orienteering race (Sprint) 17:03 [4] 3 km (5:41 / km) | |
| ahr:161 max:174 | ||
| Sprint 1:
Sprint training course. Two people teams run single course where one person have only the even and the other only the odd controls on his map. We alternate leading for each control. | ||
| Orienteering race (Sprint) 16:16 [4] 3 km (5:25 / km) | |
| ahr:161 max:175 | ||
| Sprint 2:
Sprint Score-O where the controls are linked in legs two by two. If you take one of them you need to follow the leg to the other before choosing another control. | ||
| Orienteering race (Sprint) 14:16 [4] 3 km (4:45 / km) | |
| ahr:166 max:178 | ||
| Sprint 3:
Regular sprint race. Used SI chips. Patrick Goeres 1 - 12:43 Me 5 - 14:16 One wrong route choice. Lost 20 - 30 secs | ||
| Orienteering intervals (Sprint) 19:46 [5] 3.6 km (5:29 / km) | |
| ahr:170 max:175 | ||
| Sprint 4:
Orienteering Intervals. Did 6 of them: ~ 600 m with 3 or 4 controls ~ 3 minutes each 1:30 minutes rest Time logged here is the total time of the intervals | ||
| Orienteering race (Sprint) 15:13 [4] 3 km (5:04 / km) | |
| ahr:165 max:178 | ||
| Sprint 5:
Regular sprint race. Used SI cards. Patrick Goeres 1 - 12:47 Me 9 - 15:11 Not much time lost on the course, but there was no juice left after 4 sprints earlier in the day. | ||
| Road Running warm up/down 40 [2] 8 km (5 / km) | |
| ahr:120 max:170 | ||
| Warm up/cool down for all the events today
| ||
Friday Feb 16 | ||
| Event: Vancouver Sprint-O Training Camp 2007 | ||
Thursday Feb 15 | ||
| Road Running intervals (Treadmill) 50:00 [4] 7.0 mi (7:08 / mi) | |
| ahr:154 max:174 | ||
| Intervals
7 x 5 min @ 6 min/mile with 2 min rest jogging | ||
Tuesday Feb 13 | ||
| Road Running (Trail) 1:04:03 [3] 8.0 mi (7:59 / mi) | |
| Cougar mountain run | ||
Sunday Feb 11 | ||
| Road Running (Trail) 1:20:17 [3] 10.0 mi (8:01 / mi) | |
| Cougar mountain run | ||
| Road Cycling (Road) 1:25:20 [1] 22.0 mi (3:53 / mi) | |
| ahr:120 max:145 | ||
| Loop around Lake Sammamish
Almost lasurly pace | ||
Friday Feb 9 | ||
| Road Cycling (Indoors) 1:00:00 [3] 11.0 mi (5:26 / mi) | |
| Cycling indoors | ||
Thursday Feb 8 | ||
| Swimming 35:00 [2] | |
| 30 Loops in the pool
52 - 54 sec loop | ||
Sunday Feb 4 | ||
Blue - Splits | ||