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Training Log Archive: Nikolay

In the 7 days ending Jan 25, 2009:

	activity	#	time	miles		km		+m
	Road Cycling	1	2:43:49	42.76	(15.7/h)	68.82	(25.2/h)	417
	Orienteering	1	1:27:57	8.72	(10:05)	14.03	(6:16)	408
	Road Running	1	1:08:34	10.0	(6:51)	16.09	(4:16)
	Trail Running	1	51:18	6.0	(8:33)	9.66	(5:19)	125
	Track Running	1	39:01	5.5	(7:06)	8.85	(4:24)
	Swimming	1	21:42	0.68	(31:45)	1.1	(19:44)
	Total	5	7:12:21	73.66	(5:52)	118.55	(3:39)	950
averages - rhr:43 weight:162.5lbs

2:43

0:00

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Sunday Jan 25, 2009 #

Trail Running 51:18 [2] 6.0 mi (8:33 / mi) +125m 8:02 / mi
ahr:139 max:148

Easy run on the Watershed park loop

Saturday Jan 24, 2009 #

Event: O' Series / WIOL #6 -- Point Defiance Park

Orienteering warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +183m 8:24 / mi
ahr:135 max:155 rhr:44 weight:162lbs

Warm up for the race

Orienteering race 57:57 [4] 5.72 mi (10:08 / mi) +225m 9:02 / mi
ahr:155 max:168

WIOL #6: Point Defiance park

57:57 Felt good. HR was a little lower than I have expected.
Lost 15 mins for 2 controls :(

No comment:
#1 - 8:30 control was misplaced
#14 - 6:30 could not see the tree and the stumps. the map contours there were of no help.

Other discrepancies with the map:
#3 - :30 the fastest route was covered with the descriptions sheet printed over the map :-) So I took the only visible choice.....!?!?!
#6 - :20 the building at number 6 was actually a fence. The building where the control was hung was on the NW side of the wood fence and was only several meters square.

Mistakes:
#8 - 1:00 Got in the forest a little earlier than the trail intersection on the left. Had to bushwack to the control.

C • I don't have my map in fron... 11

Course 7 - Splits

Friday Jan 23, 2009 #

Note
rhr:42 weight:162lbs (rest day)

Thursday Jan 22, 2009 #

Note
weight:163lbs (rest day)

Wednesday Jan 21, 2009 #

Track Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
ahr:138 max:160 weight:162lbs

Intervals warm up and cool down

Track Running intervals 19:01 [4] 3.0 mi (6:20 / mi)
ahr:163 max:174 weight:162lbs

Intervals:
Group 5.2 :)
1 x 3 miles with negative splits per mile

Plan was run with group 5 paces - 6:20, 6:11, 6:03

Did a little slower splits:

1. 6:33
2. 6:16
3. 6:11

3 miles - 19:01

Swimming 21:42 [3] 1.1 km (19:44 / km)
ahr:130 max:145

2 x 600 yards with 2 min rest.

1. 10:45
2. 10:58

Tuesday Jan 20, 2009 #

Road Cycling 1:17:35 [3] 19.36 mi (15.0 mph) +172m
ahr:113 max:152 weight:165lbs

Ride to work through Bothell

Road Cycling 1:26:14 [3] 23.4 mi (16.3 mph) +245m
ahr:128 max:153 weight:162lbs

Ride from work to home through Bothell

Monday Jan 19, 2009 #

Road Running tempo 52:46 [4] 8.0 mi (6:36 / mi)
ahr:161 max:165 weight:162lbs

Sammamish trail tempo run:

8 miles @ 6:38 average pace, and 2 miles @ 7:50

1. 7:48 Warm up
2. 6:34
3. 6:39
4. 6:35
5. 6:40
6. 6:38
7. 6:20
8. 7:51 Recovery
9. 6:33
10. 6:37

Road Running warm up/down 15:48 [3] 2.0 mi (7:54 / mi)
ahr:137 max:151

Warm up and recovery

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