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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Trail Running7 3:24:17 15.04(13:35) 24.2(8:26) 1215
  Hike/Walking2 2:48:33 5.63(29:55) 9.07(18:36) 59
  Orienteering6 2:22:23 16.03(8:53) 25.8(5:31) 556
  Total11 8:35:13 36.7(14:02) 59.07(8:43) 1830
  [1-5]11 8:34:34

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

9 AM

Trail Running warm up/down 15:01 intensity: (3 @0) + (14 @1) + (8 @2) + (10:24 @3) + (4:12 @4) 1.5 mi (10:01 / mi) +49m 9:05 / mi
ahr:134 max:153

Orienteering race 17:17 intensity: (8 @1) + (5 @2) + (1:32 @3) + (1:43 @4) + (13:49 @5) 2.15 mi (8:02 / mi) +70m 7:18 / mi
ahr:165 max:174

Race 5 - UW

Trail Running 10:04 intensity: (4:42 @1) + (1:57 @2) + (2:15 @3) + (1:10 @4) 0.52 mi (19:21 / mi) +15m 17:48 / mi
ahr:112 max:149

Orienteering race 18:51 intensity: (7 @1) + (6 @2) + (1:02 @3) + (2:55 @4) + (14:41 @5) 2.22 mi (8:29 / mi) +62m 7:49 / mi
ahr:165 max:176

Race 4 - UW
1 PM

Hike/Walking 1:12:01 [3] 2.1 mi (34:17 / mi) +53m 31:48 / mi

4 PM

Hike/Walking 1:36:32 [3] 3.53 mi (27:20 / mi) +6m 27:11 / mi

Saturday Sep 10, 2016 #

Event: 2016 Seattle Adventure Running Tournament (9/10 - 9/11)
 
8 AM

Trail Running warm up/down 25:36 intensity: (28 @0) + (7:42 @1) + (3:08 @2) + (3:58 @3) + (9:52 @4) + (28 @5) 1.87 mi (13:42 / mi) +13m 13:25 / mi
ahr:121 max:163

Orienteering 7:08 intensity: (23 @1) + (5 @2) + (34 @3) + (53 @4) + (5:13 @5) 0.88 mi (8:06 / mi) +24m 7:28 / mi
ahr:158 max:170

Setup Race - Gasworks Park
11 AM

Trail Running warm up/down 7:36 intensity: (1:24 @1) + (1:42 @2) + (4:27 @3) + (3 @4) 0.39 mi (19:29 / mi)
ahr:120 max:141

Orienteering race 15:55 intensity: (6 @1) + (2:51 @2) + (1:35 @3) + (3:21 @4) + (8:02 @5) 1.78 mi (8:56 / mi) +62m 8:04 / mi
ahr:151 max:167

Race 1 - Woodland Park
1 PM

Trail Running warm up/down 1:33 intensity: (10 @1) + (12 @2) + (1:11 @3) 0.1 mi (15:30 / mi)
ahr:122 max:133

Orienteering race 16:16 intensity: (14 @2) + (1:01 @3) + (1:57 @4) + (13:04 @5) 1.84 mi (8:50 / mi) +124m 7:19 / mi
ahr:164 max:176

Race 2 - Carkeek Park
4 PM

Orienteering race 18:54 intensity: (6 @1) + (7 @2) + (1:31 @3) + (1:51 @4) + (15:19 @5) 2.1 mi (9:00 / mi) +82m 8:02 / mi
ahr:167 max:177

Race 3 - Seattle Pacific University

Thursday Sep 8, 2016 #

7 PM

Trail Running 21:46 [3] 2.62 mi (8:19 / mi) +21m 8:07 / mi

Wednesday Sep 7, 2016 #

6 AM

Trail Running 1:06:30 intensity: (7 @0) + (1:12 @1) + (5:53 @2) + (42:20 @3) + (16:58 @4) 4.51 mi (14:45 / mi) +602m 10:25 / mi
ahr:133 max:158

Cable line fast hike up
Tiger Mt run down
6 PM

Orienteering warm up/down 15:35 intensity: (2:08 @1) + (1:37 @2) + (7:56 @3) + (3:54 @4) 1.32 mi (11:48 / mi) +8m 11:36 / mi
ahr:129 max:150

Orienteering race 32:27 intensity: (9 @2) + (1:25 @3) + (1:32 @4) + (29:21 @5) 3.74 mi (8:41 / mi) +124m 7:52 / mi
ahr:164 max:173

Wednesday Evening Series #5 - North Seattle College

Urban long sprint.

Could not switch to top speed, so kept it at middle distance effort.
No nav errors or confusions to speak of. Managed the multi levels well. Took the trail route through the green for 21 which I knew was not optimal but going before around on the road, I felt the course setter wanted us to go through there so the second time I obliged :(
Course:
http://rg.cascadeoc.org/rg2/#153&course=4
Results:
http://obasen.orientering.se/winsplits/online/en/d...
C • 21 3

Monday Sep 5, 2016 #

6 PM

Trail Running 56:11 intensity: (1 @0) + (1:13 @1) + (3:34 @2) + (28:28 @3) + (22:49 @4) + (6 @5) 3.53 mi (15:55 / mi) +516m 10:57 / mi
ahr:137 max:161

Poo Poo Point
Hike up with 25lb
Run down

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