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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Feb 24, 2007:

activity # timemileskm+m
  Road Running5 2:29:32 21.97(6:48) 35.36(4:14)
  Circuit Training2 1:50:00
  Orienteering2 1:14:17 7.67(9:41) 12.35(6:01)
  Road Cycling1 48:10 12.0(14.9/h) 19.31(24.1/h)
  Total6 6:21:59 41.64 67.02

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Saturday Feb 24, 2007 #

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] 2.0 km (7:30 / km)
ahr:110 max:140

Thursday Feb 22, 2007 #

Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
ahr:109 max:132

Circuit Training 1:00:00 [3]
ahr:97 max:153

1. core body,
2. legs

Wednesday Feb 21, 2007 #

Road Running (Road) 1:24:02 [3] 10.0 mi (8:24 / mi)
ahr:150

Burg-Guilman trail.
Easy pace

Tuesday Feb 20, 2007 #

Road Cycling (Indoors) 48:10 [2] 12.0 mi (14.9 mph)
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

Monday Feb 19, 2007 #

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, 2007 #

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.

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] 6.0 km (5 / km)
ahr:130 max:170

Warm up/cool down for all the events today

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