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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Feb 29, 2016:

activity # timemileskm+m
  Road Running1 5:00:33 26.21(11:28) 42.18(7:08) 619
  Orienteering3 3:48:40 19.04(12:01) 30.64(7:28) 623
  Gym Upper Body1 30:00
  Gym Legs1 30:00
  Trail Running1 29:08 2.33(12:30) 3.75(7:46) 13
  Swimming1 16:35 0.57(29:20) 0.91(18:13)
  Track Running1 10:55 1.86(5:51) 3.0(3:38)
  Total7 10:45:51 50.01 80.48 1255
  [1-5]7 10:45:14

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TuWeThFrSaSuMo

Sunday Feb 28, 2016 #

9 AM

Orienteering race 1:25:01 intensity: (12 @1) + (27 @2) + (7:46 @3) + (1:16:03 @4) + (33 @5) 7.43 mi (11:27 / mi) +294m 10:11 / mi
ahr:148 max:164

Forest Runs - Day 2
1 PM

Orienteering 1:02:31 [3] 3.22 mi (19:25 / mi) +117m 17:27 / mi

Control pickup

Long - Splits

Saturday Feb 27, 2016 #

Event: Desert Run 2016
 
12 PM

Trail Running warm up/down 12:54 intensity: (31 @0) + (5:03 @1) + (3:47 @2) + (2:46 @3) + (47 @4) 0.76 mi (16:59 / mi) +7m 16:31 / mi
ahr:109 max:146

Orienteering race 1:21:08 intensity: (6 @0) + (10 @1) + (7 @2) + (8:55 @3) + (36:18 @4) + (35:32 @5) 8.39 mi (9:40 / mi) +212m 8:58 / mi
ahr:159 max:167

Forest Runs - Day 1

Trail Running warm up/down 16:14 intensity: (29 @1) + (3:01 @2) + (6:27 @3) + (6:17 @4) 1.57 mi (10:20 / mi) +6m 10:13 / mi
ahr:131 max:146

9 PM

Road Running 5:00:33 intensity: (39:20 @1) + (2:19:40 @2) + (2:01:33 @3) 26.21 mi (11:28 / mi) +619m 10:41 / mi
ahr:117 max:138

Easy pace marathon night run between the two days races . Because Barkley is a month away
C • night marathon 2

Long - Splits

Wednesday Feb 24, 2016 #

6 PM

Track Running intervals 10:55 [5] 3.0 km (3:38 / km)

5 x 600 with 90" rest

1:28 per lap (2:11 per 600) Group 6

Did not have time to warm up. Legs felt like lead after the first repeat all the way through the end of workout :(
7 PM

Gym Upper Body 30:00 [3]

Gym Legs 30:00 [3]

8 PM

Swimming 16:35 [3] 0.91 km (18:13 / km)

Pool Swim 5 x 200 yd

3:18 per 200 (1:39 per 100)

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