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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Feb 16, 2009:

activity # timemileskm+m
  Trail Running4 4:02:24 26.18(9:16) 42.13(5:45) 743
  Indoor Cycling1 3:00:00 54.0(18.0/h) 86.9(29.0/h)
  Orienteering2 2:13:34 17.08(7:49) 27.49(4:52)
  Road Running1 55:29 4.59(12:05) 7.39(7:31)
  Track Running1 32:34 4.59(7:05) 7.39(4:24)
  Total6 10:44:01 106.44(6:03) 171.3(3:46) 743
averages - weight:167lbs

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Monday Feb 16, 2009 #

Indoor Cycling (Morning) 3:00:00 [2] 54.0 mi (18.0 mph)
ahr:111 max:131 weight:166lbs

On the trainer at home with the rain bike.

Sunday Feb 15, 2009 #

Note

Vancouver Sprint Training Camp 2009 Day 3

Orienteering race (Morning) 24:11 [4] 2.74 mi (8:50 / mi)
ahr:159 max:167

Sprint orienteering race

Orienteering race (Morning) 23:18 [4] 2.05 mi (11:22 / mi)
ahr:154 max:171

Sprint Orienteering race

Orienteering race (Afternoon) 8:20 [5] 1.12 mi (7:27 / mi)
ahr:152 max:164

Sprint Orienteering / micro O

Trail Running warm up/down 28:23 [2] 1.84 mi (15:26 / mi)
ahr:116 max:155

Warm up, cool down for the races through the day

Saturday Feb 14, 2009 #

Note

Vancouver Sprint Training Camp 2009 Day 2

Orienteering intervals (Morning) 14:01 [5] 2.6 mi (5:23 / mi)
ahr:156 max:169

Sprint Training 3:
Sprint O-Intervals

Orienteering race (Morning) 15:50 [4] 2.12 mi (7:28 / mi)
ahr:159 max:172

Sprint Orienteering course.

Orienteering intervals (Morning) 14:02 [5] 1.65 mi (8:30 / mi)
ahr:135 max:165

orienteering starts / sprint intervals

Orienteering race (Afternoon) 15:45 [4] 2.18 mi (7:14 / mi)
ahr:162 max:172

Sprint orienteering race

Orienteering race (Evening) 18:07 [5] 2.62 mi (6:55 / mi)
ahr:158 max:172

Sprint Score-O / dogbones

Road Running warm up/down 55:29 [2] 4.59 mi (12:05 / mi)
ahr:131 max:167

Warm up, cool down and recovery intervals for the day

Friday Feb 13, 2009 #

Event: Vancouver Sprint Training Camp 2009
 

Note
weight:165lbs (rest day)

Thursday Feb 12, 2009 #

Trail Running 46:17 [3] 6.0 mi (7:43 / mi) +122m 7:15 / mi
ahr:143 max:152 weight:165lbs

Watershed park loop. Ran with a brisk but comfortable pace.

Wednesday Feb 11, 2009 #

Trail Running intervals (Morning) 30:00 [4] 4.0 mi (7:30 / mi) +100m 6:58 / mi
ahr:145 max:159 weight:166lbs

Trail intervals on the Redmond watershed preserve park loop.
15 mins warm up
15 x 40 secs fast / 80 secs slow.
5 mins cooldown

Felt good and fast.

Trail Running warm up/down 17:35 [3] 2.0 mi (8:47 / mi) +21m 8:31 / mi
ahr:128 max:142

Warm up and cool down for the intervals.

Track Running intervals (Evening) 17:13 [4] 4.8 km (3:35 / km)
ahr:165 max:170

Intervals
Group 5

4 x 1200 @ 85 sec/lap with 400 m rest

Time
1. 4:15
2. 4:19
3. 4:19
4. 4:20

Track Running 15:21 [3] 1.61 mi (9:32 / mi)
ahr:128 max:138

Warm up/down

Tuesday Feb 10, 2009 #

Trail Running 1:47:39 [3] 11.72 mi (9:11 / mi) +410m 8:17 / mi
ahr:134 max:152 weight:170lbs

Run through Watershed park and the neighborhood. Stopped for some hill sprints.

Trail Running hills 2:30 [4] 0.5 km (5:00 / km) +90m 2:38 / km
ahr:126 max:152 weight:170lbs

Hill sprints against a steep hill: 18% - 20% incline.
10 x 15 seconds with 75 seconds rest. 50 - 60 meters with 8 - 9 m climb.

Did not feel too hard, and was able to finish strong all of them.

Trail Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
ahr:100 max:150

Hill intervals recovery

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