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Training Log Archive: Nikolay

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Trail Running2 12:26:09 32.38(23:03) 52.11(14:19) 4172
  Gym Legs1 1:00:01 0.4(2:29:59) 0.64(1:33:12)
  Orienteering1 48:54 4.82(10:09) 7.76(6:18) 109
  Swimming1 25:02 0.57(43:56) 0.92(27:18)
  Road Cycling1 17:27 5.02(17.3/h) 8.08(27.8/h) 2
  Total5 14:57:33 43.19(20:47) 69.51(12:55) 4284
  [1-5]5 14:20:15

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

10 AM

Trail Running 10:10:07 intensity: (37:04 @0) + (3:04:58 @1) + (4:24:15 @2) + (2:03:50 @3) 25.58 mi (23:51 / mi) +3187m 17:12 / mi
ahr:106 max:140

The first and hardest 50 K of the Issy Alps 100 mile route by SMRGand my friend George.

Ended up doing Mailbox and Teneriffe only. Lots of snow over 3500 feet which made the going slow. Skipped Mt Si and Little Si as I already got my 10 hours I was planning to be out there

Saturday Feb 20, 2016 #

Event: COC Winter O' Series / WIOL CHAMPS - Green River College
 
9 AM

Road Cycling 17:27 [3] 5.02 mi (17.3 mph) +2m

BBA
11 AM

Orienteering warm up/down 9:35 intensity: (14 @0) + (4:37 @1) + (1:53 @2) + (2:51 @3) 0.65 mi (14:45 / mi) +1m 14:39 / mi
ahr:106 max:139

Orienteering race 39:19 intensity: (12 @1) + (5 @2) + (6:24 @3) + (18:21 @4) + (14:17 @5) 4.17 mi (9:26 / mi) +108m 8:44 / mi
ahr:159 max:168

WIOL Championships Race

Clean-ish run. Couple places took some time to spot the flag, once stopped on the wrong checkpoint

Legs very tired from gym last night
2 PM

Trail Running 2:16:02 intensity: (24:59 @1) + (33:39 @2) + (1:14:23 @3) + (3:01 @4) 6.8 mi (20:00 / mi) +985m 13:48 / mi
ahr:119 max:146

Mt Si
Hike up, easy jog down

Legs tired from gym last night and race this morning. The run down was awesome and easy following Duska

Friday Feb 19, 2016 #

6 PM

Gym Legs 1:00:01 [3] 0.4 mi (2:29:59 / mi)

Swimming 25:02 [3] 0.57 mi (43:56 / mi)

5 x 200 @ 3:24 (1:42 per 100)

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