Training Log Archive: Nikolay

Event: Sumas Mountain Adventure Challenge
 

BC Champs Middle distance. Technical terrain, almost nordic type. Technically bad run. 7 - 8 min total of mistakes.

Knee bothered me during warm up and first couple of minutes on the course, but was fine after that. Same for the sprint and the long the next day.

RouteGadget: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...

BC Champs Sprint at Trinity Western University near Langley, BC

Great run for me...
Technically: Easy campus map without trick dead end features on the map or the courses. Fast straightforward sprint. Lost probably 5-10 secs total.

Physically: After the middle in the morning, I was definitely not feeling 100%. Running fresh would have given me some more speed especially at the last 5 mins. But on the other hand I was pushing really really hard, and as a result have never faired such a high average and top HR so to see that I am getting stronger is a good thing.

2:40 mins back from Patric. Which at 11:40 for 2 miles (my GPS track) course is an amazing run.

RouteGadget: http://rg.orienteering.ca/cgi-bin/reitti.pl?act=ma...

Warm up for both races

Sprint M21-34E (Course 5) - Splits

Middle Distance M21-34E (Course 8) - Splits

Physical therapy for my knee/ankle

Stretches, strength exercises. Apparently my right glutes and side hip abductors are weaker than the left.

And off to Canada for the BC Champs.....

Posting the Beast 3 course and my route. I always enjoy the Beast race format, and especially the one at Union bay with the canoe leg, even though I pretty much suck at the paddling part.

I raced as team "Running Late" and came in 3-rd about 3 mins back from the top 2 teams.

The weather was great, being out on the lake even better, and to top it off getting a good workout on the bike and on the run. The post race food was really good as well, even though the chilly did not have such an appeal as in a cold rainy night as we experienced last year. But there was pasta, fruit and brownies :)

Canoe Leg:

Notes:
46:40 - 3.5 miles including a run for 3 land controls

I teamed up with a friend of mine Chris Klemczyk, an almost regular Street scramble participant, and my dear wife who acted as a moral support and for bookkeeping the answers of the checkpoint questions. Chris suck at paddling even more than me, so you see that we were out for a good time on the lake as far as the canoe leg was concerned. We gave what we could, but had a small planning mistake where I went out of the canoe to pick up couple of land based CPs a bit too late, so Chris and Mariya had to wait for me about 5 mins at the planned place to pick me up - CP3.

So our canoe time was 46:40 - some 12 and a half minutes behind the fastest canoe times.

Course:


My route:

Bike Leg:

Notes:
19:18 going to Greenlake
16:25 riding back to Union bay.
Also I spent additional 2 mins at each of the transitions Bike-Run and Run-Bike

The course was basically riding from Union bay to the north side of Greenlake and riding back to Union bay after the run part.
No time lost, aside from dropping my map off the map holder once and having to slow and go back to pick it up.
I started the bike part on about 12th place, came in to the run transition 7th, finished the run 4th, and at the end of the bike part coming to the finish through the stadium parking lot, caught up to the third place team and finished ahead in a finish sprint from the last CP to the end.

Course:


My route:

Run Leg:

Notes:
21:00 mins - 3 miles
Fast and flat route, basically a loop around Greenlake. I was hoping to catch up the time lost on the canoe here on the run leg, but was a bit disapointed, because the run leg was short and bit easier than previous years. Nevertheless, I caught up many teams here.

Course:


My route:

Ride down to Carnation valley on Novelty Hill Rd and then back home from the south on Union Hill Rd.

Intervals:
2 x 9 mins
2 x 1:30 mins

Warm up, recovery and cool down for the intervals ride.

Ride to Redmond to pick up my car from Mariya's work

Event: BEAST Race #3
 

Beast Adventure Race - Union Bay
Paddling 2 miles and running 1.5 miles

Beast adventure race - Union bay
Cycling to the running transition and back plus the transitions time - 4:45 sec.

Beast Adventure Race - Union bay
Orienteering part - loop around Greenlake. Knee almost did not bother me.

Did the Beast at Union Bay today.

Paddled with Chris and Mariya.
Finished 3rd 3 mins behind the top two teams. Got a slow canoe time and was catching up on the run/bike part.
Knee almost did not hurt.

Course scouting for Peterisoba 4. Very beautiful views, cool cloudy day.

Mix of easy, hard, technical, hilly, fast downhill, single track, wide dirt roads etc, etc... conditions.

7 - 8 intervals of 2 - 5 mins of hard tempo above treshold