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Training Log Archive: Nikolay

In the 7 days ending Feb 12, 2016:

activity # timemileskm+m
  Hike/Walking1 2:46:39 6.83(24:24) 10.99(15:10) 970
  Trail Running3 2:05:34 11.36(11:03) 18.28(6:52) 601
  Road Cycling1 1:25:10 25.59(18.0/h) 41.18(29.0/h) 190
  Swimming3 1:21:26 2.35(34:40) 3.78(21:33)
  Orienteering2 1:17:31 5.8(13:22) 9.34(8:18) 345
  Road Running1 53:56 6.1(8:51) 9.81(5:30) 30
  Gym Upper Body1 51:04 1
  Gym Legs1 50:00
  Track Running1 30:00 4.0(7:30) 6.44(4:40)
  Total9 12:01:20 62.02 99.82 2137
  [1-5]9 11:47:38

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SaSuMoTuWeThFr

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp
 
4 PM

Orienteering race 16:16 intensity: (18 @1) + (6 @2) + (44 @3) + (6:20 @4) + (8:48 @5) 1.77 mi (9:11 / mi) +107m 7:45 / mi
ahr:159 max:169

Session 2 - Race #1 - Vancouver Sprint Camp

Ran a bit more careful, still managed 3 errors for about 50-60 seconds total.

Trail Running warm up/down 9:59 intensity: (5 @0) + (1:36 @1) + (1:43 @2) + (3:37 @3) + (2:58 @4) 0.98 mi (10:11 / mi) +21m 9:33 / mi
ahr:127 max:154


Queen Elizabeth Elite Male - Splits

Thursday Feb 11, 2016 #

11 AM

Road Running 53:56 intensity: (9 @0) + (19 @1) + (3:59 @2) + (46:19 @3) + (3:10 @4) 6.1 mi (8:51 / mi) +30m 8:43 / mi
ahr:127 max:154

9 PM

Gym Upper Body 51:04 [3] 0.0 mi +1m null / mi
ahr:72 max:77

Swimming 25:41 [3] 0.57 mi (45:04 / mi)

5 x 200 @ 3:18 (1:39 per 100)

Wednesday Feb 10, 2016 #

6 PM

Track Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
ahr:148 max:160

Track intervals 5 x 1200 @ 1:40 per lap

Group 7
Legs tired from gym legs day monday

Monday Feb 8, 2016 #

Swimming 16:30 [3] 0.9 km (18:20 / km)

Pool Swim 5 x 200 @ 3:16 ( 1:38 per 100)
6 PM

Gym Legs 50:00 [3]

Sunday Feb 7, 2016 #

8 AM

Trail Running hills 1:37:25 intensity: (1:13 @1) + (6:22 @2) + (41:28 @3) + (48:22 @4) 8.62 mi (11:18 / mi) +559m 9:24 / mi
ahr:139 max:160

Cougar Mountain run with Seattle Running Group.

Hardish on the hills. Legs felt tired from yesterday

Hike/Walking 2:46:39 intensity: (13:28 @0) + (41:33 @1) + (1:35:35 @2) + (16:03 @3) 6.83 mi (24:24 / mi) +970m 16:56 / mi
ahr:104 max:126

Mt Si hike with 20 lb backpack
Easy downhill run

Saturday Feb 6, 2016 #

Event: COC Winter O' Series / WIOL #7 - Fire Mountain Scout Reservation
 
11 AM

Trail Running warm up/down 18:10 [2] 1.76 mi (10:19 / mi) +21m 9:58 / mi

Orienteering race 1:01:15 [3] 4.03 mi (15:12 / mi) +239m 12:50 / mi

WIOL #7 Fire Mountain

Wrong shoes, could not run stable in the woods with the Brooks Cascadia. Overstretched shin muscles from rolling feet out when running down on the offtrail slopes.

3 PM

Road Cycling 1:25:10 intensity: (26 @1) + (8:50 @2) + (1:05:23 @3) + (10:31 @4) 25.59 mi (18.0 mph) +190m
ahr:131 max:157

Lake Sammamish Loop

Swimming long 39:15 [3] 1.22 mi (32:11 / mi)

Pool Swim - 1.2 mile 2150 yd
Half Ironman swim distance. Steady and comfortably hard.

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