Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Feb 7, 2009:

	activity	#	time	miles		km		+m
	Road Cycling	3	6:04:46	99.37	(16.3/h)	159.92	(26.3/h)	949
	Orienteering	2	2:11:56	13.22	(9:59)	21.27	(6:12)	469
	Trail Running	3	1:48:21	11.34	(9:33)	18.25	(5:56)	346
	Track Running	1	41:14	5.47	(7:32)	8.8	(4:41)
	Gym Legs	1	40:00
	Total	6	11:26:17	129.4		208.25		1764
averages - rhr:44 weight:165.3lbs

2:44

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Saturday Feb 7, 2009 #

Event: O' Series / WIOL #7 -- Island Crest Park

Orienteering race 26:29 [4] 3.12 mi (8:29 / mi) +55m 8:03 / mi
ahr:160 max:170 weight:167lbs

Winter O Series Race 7 at Island Crest Park, Mercer Island

Fast course. Legs felt good through the whole course. HR was going up throughout the race too. I guess a bit more warm up will get me in race pace a bit faster.

Total lost time 1:30:

CP 6. - 8 - 10 secs. Saw the reentrant but did not see the control, went up and down it a bit.
CP 9. - 60 secs. Decided to go straight, saw what is ahead and turned back - 40 secs.Then took the long way around on the left which is a fair bit longer - 20 secs.
CP 11. - 20 secs. Exiting 10 I must have run a bit more southeast, because I ended up running parallel to the trail. Got on the trail bend just before 11.

C • 8 to 9 3

Trail Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
ahr:120 max:140

Warm up for the race.

Course 7 - Splits

Thursday Feb 5, 2009 #

Road Cycling 1:18:38 [3] 23.21 mi (17.7 mph) +142m
ahr:133 max:157 rhr:44 weight:165lbs

Ride to work through Bothell

Road Cycling 1:25:34 [3] 23.33 mi (16.4 mph) +241m
ahr:125 max:138

Ride home through Bothell

Wednesday Feb 4, 2009 #

Track Running 17:36 [4] 5.0 km (3:31 / km)
ahr:162 max:167 weight:165lbs

Intervals:
Group 5
5 x 1000 with 600 rest

Plan was run group 5: 3:33 min/km (1:25 lap). Did group 5. Felt relatively comfortable, getting tired just the last 200 of each repeat.

1. 3:33
2. 3:31
3. 3:32
4. 3:30
5: 3:30

5K combined 17:36

C • what training plan are you ... 9

Track Running warm up/down 23:38 [2] 3.8 km (6:13 / km)
ahr:138 max:167

Warm up, cool down and intervals recovery

Road Cycling 53:56 [2] 11.6 mi (12.9 mph) +173m
ahr:116 max:150

Ride to and from the track intervals training. Easy cycling for 30 mins to the track was a good warm up.

Tuesday Feb 3, 2009 #

Road Cycling 1:04:43 [3] 17.87 mi (16.6 mph) +153m
ahr:124 max:147 weight:165lbs

Ride to work.

Road Cycling 1:21:55 [3] 23.36 mi (17.1 mph) +240m
ahr:131 max:158

Ride home from work through Bothell

Monday Feb 2, 2009 #

Trail Running 1:03:21 [2] 6.8 mi (9:19 / mi) +147m 8:44 / mi
ahr:125 max:152 weight:165lbs

Lunch run around campus. Felt tired from yesterday.

Gym Legs 40:00 [2]
ahr:100 max:130

Legs workout in the evening:

5 x 20 Barbell squats with 90 pounds
5 x 20 Single leg platform half-squats/dips with 25 pounds

3 x 50 calf raises
3 x 50 knee lifts

Not very long session, but felt good warmth in my legs after it.

Sunday Feb 1, 2009 #

Orienteering 1:45:27 [3] 10.1 mi (10:26 / mi) +414m 9:16 / mi
ahr:144 max:161 weight:165lbs

St Edward Park course.

Eric had drawn a course that we ran alternating legs. Felt little tired at the end and then we went out and ran another 35 mins. Then I really felt tired.

Trail Running 35:00 [3] 3.61 mi (9:42 / mi) +169m 8:28 / mi
ahr:142 max:156

St Edward Park

We did a loop of the park after the orienteering with Eric. Felt tired at the end.

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