Training Log: Nikolay

Orienteering race (Street Scramble) 1:35:08 [4] 11.7 mi (8:08 / mi) +303m 7:32 / mi
ahr:136 max:160

Alki Beach Street Scramble - first for the season.

1th place 580 points in the 90 min division.

Felt good and pushed hard for the 90 mins. One 3 min stop for not able to find one of the questions answer, and one 2 minutes stop for getting boxed in in a high fenced yard. At the end was about 6 min late at the end.

Track Running warm up/down 22:31 [2] 2.8 mi (8:03 / mi)
ahr:140 max:174

Track Running race 10:53 [4] 3 km (3:38 / km) vdot: 53.5
ahr:166 max:173

The legs felt a bit heavy from the weeks training sessions, but felt good and charged up after a full day of work at the office. The weather was perfect, sunny and warm for the season just a bit too windy on the back straigths.

The goal was to run 85/lap for a time around 10:30. Having a couple of interval sessions this week and a heavy strength training have left me a bit tired, so I am ok with the results for this time of the season.

Actually did 10:53 with splits below. Felt good and in control through the run.

:41
1:25
1:25
1:27
1:27
1:28
1:28
1:28

C • 3k TT 2

Gym Upper Body 50:00 [2]
ahr:100

Sholders, triceps, lats and some biceps.
Of course there is always time for some calf raises and knee highs is the rests.

Road Running 48:10 [2] 4.7 mi (10:15 / mi) +150m 9:19 / mi
ahr:143 max:159

Lunch run at work. Easy run with some accelerations uphill or on the flats. Focused on running relaxed on the long hill.

Track Running warm up/down 27:00 [2] 3.25 mi (8:18 / mi)
ahr:135 max:155

Track Running intervals 18:01 [4] 5.0 mi (3:36 / mi)
ahr:165 max:171

East side runners track workout:
Plan was group 4 times:
1 x 2 km @ 88/lap - 2 min rest - 7:25
3 x 1 km @ 80/lap - 600 m jog - 3:20

Did the pace on the 2k and the first 1k interval, then slowed down a bit.

2k - 7:20
1k - 3:25
1k - 3:32
1k - 3:36

Gym Legs 1:00:00 [4]
ahr:110 max:140

Max strength session (pyramid up from 12 repetitions to a set of 1 and back down)
Quads, hamstrings, calfs

Gym Core 40:00 [3]
ahr:110 max:135

3 x the following
crunches,
leg raises,
side press,
superman (back arch),
exercise ball crunches,
twist crunches,
"the weel"

Combined with the legs workout this turned out as pretty heavy workout.

Trail Running intervals 19:00 [4] 3.0 mi (6:20 / mi) +60m 5:58 / mi
ahr:163 max:172

3 x 1 mile - 3 min rest

On a rolling to flat hardpacked trail. Splits below:

6:20
6:22
6:25

Trail Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi) +30m 7:39 / mi
ahr:125 max:144

warm up / cool down / recovery