Training Log Archive: NikolayIn the 7 days ending Jan 24, 2016:
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Saturday Jan 23, 2016 #
12 PM
Orienteering race 1:04:50 4.73 mi (13:42 / mi) +258m 11:43 / mi
ahr:145 max:154
Cold, did not warm up well, legs dies on the first steep hill. Hard to keep any speed after that.
Did not see CP3 and did more than several minutes of spiraling - 4 min
Did not see the hill for CP5 ran around the trail a bit - 1min
Got confused by extra road for 11 took the wrong one leaving - 1min
Elsewhere went well.
Mistakes - 6 mins
Did not see CP3 and did more than several minutes of spiraling - 4 min
Did not see the hill for CP5 ran around the trail a bit - 1min
Got confused by extra road for 11 took the wrong one leaving - 1min
Elsewhere went well.
Mistakes - 6 mins
Road Running warm up/down 4:51 0.48 mi (10:07 / mi)
ahr:142 max:170
3 PM
Swimming 25:01 [3] 0.63 mi (39:42 / mi)
5 x 200 @ 1:44 per 100
Friday Jan 22, 2016 #
7 PM
Gym Upper Body 1:06:52 [3] 0.45 mi (2:28:38 / mi) +3m 2:25:43 / mi
Thursday Jan 21, 2016 #
Note
Wow daaaamn: entry from 2010:
8 X 400 (2 sets of 4, alternate slow-fast)
Recovery = 400 and 800 after set of 4
Group 4 times: 1:15 and 1:13 per 400.
Started a bit slower, because did not have time for a proper warm up. Intervals felt comfortable fast. Could have done at least one more set of 4.
1. 1:19
2. 1:14
3. 1:18
4. 1:15
5. 1:15
6. 1:13
7. 1:15
8. 1:13
8 X 400 (2 sets of 4, alternate slow-fast)
Recovery = 400 and 800 after set of 4
Group 4 times: 1:15 and 1:13 per 400.
Started a bit slower, because did not have time for a proper warm up. Intervals felt comfortable fast. Could have done at least one more set of 4.
1. 1:19
2. 1:14
3. 1:18
4. 1:15
5. 1:15
6. 1:13
7. 1:15
8. 1:13
Wednesday Jan 20, 2016 #
6 PM
Track Running intervals 29:07 3.24 mi (8:59 / mi)
ahr:135 max:158
2 mile, 800, 2 x 400
Group 7 for the two miles that felt hard but doable, group 5 after that, which was a bit too fast for the shape I am in right now though short enough to survive.
Group 7 for the two miles that felt hard but doable, group 5 after that, which was a bit too fast for the shape I am in right now though short enough to survive.
Swimming 25:01 [3] 0.58 mi (43:09 / mi)
5 x 200 yards @ 1:39 - 1:42 per 100
Tuesday Jan 19, 2016 #
11 AM
Trail Running intervals 1:07:37 6.9 mi (9:48 / mi) +30m 9:40 / mi
ahr:127 max:154
15 x 200 (40") with 1'20" easy
7 PM
Swimming 25:21 [3] 0.61 mi (41:33 / mi)
5 x 200 yards @ 1:48 per 100
Felt strong first 3 laps. surviving with worse form for the last lap. Was 5 sec per 100 faster than previous two weeks
Felt strong first 3 laps. surviving with worse form for the last lap. Was 5 sec per 100 faster than previous two weeks
Gym Upper Body 1:20:00 [3] 0.18 mi (7:23:57 / mi) +3m 7:05:37 / mi