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Training Log Archive: Nikolay

In the 7 days ending Mar 28, 2009:

	activity	#	time	miles		km		+m
	Trail Running	2	1:24:12	10.75	(7:50)	17.3	(4:52)	233
	Hike/Walking	1	1:00:00	3.0	(20:00)	4.83	(12:26)	20
	Track Running	1	57:12	6.87	(8:20)	11.06	(5:10)
	Road Running	2	55:19	5.56	(9:57)	8.95	(6:11)	106
	Orienteering	1	55:03	5.82	(9:27)	9.37	(5:53)	150
	Terrain Running	1	40:00	3.0	(13:20)	4.83	(8:17)	100
	Total	6	5:51:46	35.0	(10:03)	56.33	(6:15)	609
averages - weight:163.7lbs

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Saturday Mar 28, 2009 #

Note
slept:0.0

Middle distance race after the red eye flight to the east coast. Could not get any sleep on the plane.

Orienteering race (Morning) 35:30 [4] 3.6 mi (9:52 / mi) +100m 9:05 / mi
ahr:163 max:170

Ran-it-Granite Middle distance.

Legs were heavy from the flight, a bit sore from the interval trainings during the week. Had plenty of time to warm up, and warmed up really good, if not too much. During the course legs felt heavy and without an edge.

Navigation: mostly clean race, stayed focused and forced myself to slow down in the trickier parts. Time lost: ~ 45'

1. 10' - The start was oriented in the opposite direction of CP1 (why they do that !!!!), took me some time to get the right way
5. 20' - End up a bit on the left of the control, and was not sure which way to go up or down the reentrant.
7. 15' - The direct line seemed too hilly, so I contoured on the right. But end up too much on the right.

Orienteering race (Afternoon) 19:33 [4] 2.22 mi (8:48 / mi) +50m 8:14 / mi
ahr:157 max:165

Ran-it-Granite sprint relay:

Ran the first leg in a team with Will Hawkins and Nate Lyons.
Right from the start could not keep with the group, and slowly the top 3/4 guys pulled away. Pushed hard, but legs were tired. As I had the latest start from the middle distance I ran the relay about 1 hour after I finished the morning race and did not have time to rest at all.

Navigation: No big mistakes.

Terrain Running 40:00 [2] 3.0 mi (13:20 / mi) +100m 12:05 / mi
ahr:136 max:166

Warm up for the races

Blue Day 1 - Splits

Sprint Relay Blue - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Note
weight:162lbs

Flying to MD for the Ran-it-Granite A meet. Will do just several 100 and 200 repeats today. And a 400 maybe.

Road Running intervals (Evening) 4:33 [5] 0.85 mi (5:21 / mi) +20m 4:59 / mi
ahr:141 max:157 weight:162lbs

Short ladder intervals session for pre race: 100, 200, 400, 400, 200, 100

Road Running warm up/down (Evening) 31:56 [2] 2.64 mi (12:06 / mi) +40m 11:33 / mi
ahr:118 max:158

Warm up, cool down and recovery for the intervals

Thursday Mar 26, 2009 #

Trail Running (Evening) 37:36 [3] 4.0 mi (9:24 / mi) +90m 8:47 / mi
ahr:136 max:159 weight:164lbs

Easy recovery trail run with some accelerations, fast strides and hill sprints.

Trail Running intervals (Evening) 5:00 [4] 0.75 mi (6:40 / mi) +20m 6:09 / mi
ahr:150 max:169

The fast part of the training

Wednesday Mar 25, 2009 #

Track Running intervals (Evening) 9:54 [5] 2.0 mi (4:57 / mi)
ahr:157 max:169 weight:165lbs

Wednesday night track
4 x 200, 200, 400 with the same distances for rest
Plan was to run Group 4: 36 and 74 for the 200 and 400
Hit the times, almost. So let's call it that I ran group 4.2 :)

200's times were on the spot. For the 400's a second slower:
1. 74
2. 75
3. 76
4. 75

Track Running warm up/down (Evening) 47:18 [2] 4.87 mi (9:43 / mi)
ahr:141 max:169

Warm up, cool down and recovery for the intervals

Tuesday Mar 24, 2009 #

Note
(rest day)

Monday Mar 23, 2009 #

Trail Running tempo (Evening) 41:36 [4] 6.0 mi (6:56 / mi) +123m 6:31 / mi
ahr:161 max:167 weight:165lbs

Hard tempo run on the Redmond watershed park loop. Improved my best time with 1:40 mins. Felt good and ran under LT for the whole time

Road Running warm up/down (Evening) 18:50 [2] 2.07 mi (9:06 / mi) +46m 8:31 / mi
ahr:127 max:143

Warm up for the tempo run. Easy loop around the neighborhood streets.

Sunday Mar 22, 2009 #

Event: Mercer Island Rotary Half Marathon

Hike/Walking (Evening) 1:00:00 [1] 3.0 mi (20:00 / mi) +20m 19:36 / mi
weight:164lbs (rest day)

First day of spring.

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