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Training Log Archive: Nikolay

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Road Cycling37 41:43:35 673.51(16.1/h) 1083.92(26.0/h) 10495
  Trail Running10 9:51:22 44.94(13:10) 72.32(8:11) 2779
  Hike/Walking4 6:49:15 17.74(23:04) 28.55(14:20) 1566
  Orienteering3 2:55:03 15.28(11:27) 24.59(7:07) 724
  Road Running2 2:04:15 12.72(9:46) 20.47(6:04) 167
  Total52 63:23:30 764.19(4:59) 1229.85(3:06) 15731
  [1-5]52 60:06:48

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Tuesday May 31, 2016 #

11 AM

Trail Running 1:09:11 [3] 6.09 mi (11:22 / mi) +76m 10:56 / mi

Monday May 30, 2016 #

Event: 7 Hills Of Kirkland
 
7 AM

Road Cycling 25:15 intensity: (1 @0) + (2:51 @1) + (13:34 @2) + (8:49 @3) 6.2 mi (14.7 mph) +154m
ahr:131 max:222

Ride to the start of the ride
8 AM

Road Cycling race 5:28:41 intensity: (27 @0) + (20:38 @1) + (1:01:49 @2) + (3:22:07 @3) + (43:03 @4) + (37 @5) 100.07 mi (18.3 mph) +1937m
ahr:127 max:160

7 Hills Of Kirkland - 100 mile ride

Kept a bit conservative on the hills at the beginning 30 miles, yet on all 5 climbs there I had personal bests. Rode all alone and there was lots of headwind I did not care about. Nearly bonked at the end taking the last hill in survival mode.
4 PM

Road Cycling 30:01 intensity: (24 @0) + (13:34 @1) + (9:57 @2) + (6:06 @3) 6.25 mi (12.5 mph) +144m
ahr:104 max:138

Painful ride back home after the 100 miler

Sunday May 29, 2016 #

1 PM

Hike/Walking 1:05:29 [3] 3.03 mi (21:37 / mi) +551m 13:49 / mi

Hike up Mt Constitution on San Juan Island

Hike/Walking 1:23:25 [3] 4.29 mi (19:27 / mi) +91m 18:14 / mi

Hike down from Mt Constitution on San Juan Island

Saturday May 28, 2016 #

Event: Street Scramble Gig Harbor
 
9 AM

Road Cycling race 2:29:59 intensity: (16:43 @1) + (25:01 @2) + (1:19:04 @3) + (29:11 @4) 30.41 mi (12.2 mph) +1041m
ahr:126 max:156

3 Hour Bike - Street Scramble - Gig Harbor

Thursday May 26, 2016 #

6 PM

Road Cycling 25:35 intensity: (53 @0) + (14:45 @1) + (4:44 @2) + (3:06 @3) + (2:07 @4) 7.53 mi (17.7 mph) +6m
ahr:103 max:147

Wednesday May 25, 2016 #

Event: COC Wednesday Evening #1 - Robinswood Park
 
6 PM

Trail Running 10:22 intensity: (8 @0) + (35 @1) + (2:47 @2) + (6:52 @3) 1.0 mi (10:22 / mi) +15m 9:54 / mi
ahr:120 max:140

Warm up

Orienteering 32:24 intensity: (4 @0) + (7 @1) + (5 @2) + (1:26 @3) + (29:22 @4) + (1:20 @5) 3.78 mi (8:34 / mi) +79m 8:03 / mi
ahr:154 max:166

Wednesday Evening #1 Orienteering Race

Tuesday May 24, 2016 #

11 AM

Trail Running 1:01:42 intensity: (8 @0) + (5:04 @1) + (35:29 @2) + (17:37 @3) + (3:24 @4) 6.17 mi (10:00 / mi) +134m 9:22 / mi
ahr:116 max:147

Monday May 23, 2016 #

6 PM

Trail Running 1:00:49 intensity: (1:44 @0) + (8:11 @1) + (33:10 @2) + (17:44 @3) 3.58 mi (16:59 / mi) +521m 11:42 / mi
ahr:113 max:139

Poo Poo point hike up, run down

Sunday May 22, 2016 #

Event: Tour de Cure
 
12 PM

Road Cycling 1:13:19 intensity: (8 @0) + (3:41 @1) + (5:12 @2) + (1:02:24 @3) + (1:54 @4) 21.96 mi (18.0 mph) +93m
ahr:126 max:143

Saturday May 21, 2016 #

7 AM

Road Cycling 59:48 intensity: (24 @0) + (34:17 @1) + (12:23 @2) + (12:44 @3) 15.24 mi (15.3 mph) +290m
ahr:106 max:138

Friday May 20, 2016 #

Event: Sage Stomp
 
7 PM

Road Cycling 48:53 intensity: (6:00 @0) + (31:33 @1) + (6:21 @2) + (4:59 @3) 12.05 mi (14.8 mph) +84m
ahr:96 max:137

Road Cycling 7:30 intensity: (5:22 @1) + (1:06 @2) + (1:02 @3) 1.99 mi (15.9 mph)
ahr:97 max:109

Thursday May 19, 2016 #

10 AM

Road Cycling 22:11 intensity: (4:09 @0) + (9:05 @1) + (4:58 @2) + (3:59 @3) 4.36 mi (11.8 mph) +139m
ahr:97 max:125

Trail Running 1:01:29 intensity: (9 @0) + (17:46 @1) + (36:31 @2) + (5:56 @3) + (1:07 @4) 5.63 mi (10:55 / mi) +43m 10:40 / mi
ahr:108 max:153

6 PM

Trail Running 1:17:56 [4] 5.22 mi (14:56 / mi) +612m 10:56 / mi
ahr:72 max:72

Hiked up with 25lb backpack
Ran fast downhill.

Wednesday May 18, 2016 #

2 PM

Road Cycling 30:19 intensity: (7:39 @0) + (16:51 @1) + (4:35 @2) + (1:14 @3) 5.89 mi (11.7 mph) +149m
ahr:89 max:111

5 PM

Road Cycling 20:35 intensity: (1:09 @0) + (4:06 @1) + (9:40 @2) + (4:57 @3) + (31 @4) + (12 @5) 4.59 mi (13.4 mph) +111m
ahr:111 max:169

Road Cycling 2:12:39 intensity: (2:17 @0) + (32:22 @1) + (39:01 @2) + (51:22 @3) + (7:37 @4) 36.19 mi (16.4 mph) +642m
ahr:116 max:151

Wednesday Night Ride - tired legs the first half but felt better by the end

Tuesday May 17, 2016 #

11 AM

Road Running tempo 58:02 intensity: (17 @0) + (5:27 @1) + (8:16 @2) + (17:59 @3) + (26:03 @4) 6.47 mi (8:58 / mi) +32m 8:50 / mi
ahr:137 max:163

Tempo 2 x 2 mi with 2 min rest @ 7min/mi

Under and around LT pace. Getting harder and harder by the end.
Muscles did not hurt. Just felt more effort was needed to keep the cadence. HR climbed throughout.
5 PM

Road Cycling 29:36 intensity: (3:07 @0) + (9:58 @1) + (9:37 @2) + (6:54 @3) 6.47 mi (13.1 mph) +124m
ahr:104 max:132

6 PM

Road Cycling 2:29:51 intensity: (6:13 @0) + (53:51 @1) + (44:03 @2) + (23:49 @3) + (21:55 @4) 35.91 mi (14.4 mph) +602m
ahr:111 max:154

Tuesday Night Cascade Club ride

Pushed the hills

Monday May 16, 2016 #

Note
(rest day)

ahhh rest.

Sunday May 15, 2016 #

Event: Ultimate Orienteer #7 (Score-O') - Lick Creek
 
10 AM

Trail Running warm up/down 11:09 [3] 0.7 mi (15:55 / mi) +34m 13:51 / mi

Orienteering race 1:28:44 [4] 6.53 mi (13:35 / mi) +400m 11:25 / mi
ahr:148 max:158

Ultimate Orienteering #7 - Score Orienteering
3 PM

Hike/Walking 1:53:45 [3] 3.84 mi (29:37 / mi) +409m 22:15 / mi

Saturday May 14, 2016 #

Event: Ultimate Orienteer #6 (Classic) - Teanaway Forks
 
10 AM

Trail Running warm up/down 13:06 intensity: (25 @0) + (11 @1) + (2:01 @2) + (5:24 @3) + (3:17 @4) + (1:48 @5) 1.05 mi (12:28 / mi) +60m 10:36 / mi
ahr:136 max:167

Warm up

Orienteering race 53:55 intensity: (12 @0) + (7 @1) + (8 @2) + (3:29 @3) + (47:29 @4) + (2:30 @5) 4.97 mi (10:51 / mi) +245m 9:24 / mi
ahr:154 max:167

Ultimate Orienteering #6 - Classic
7 PM

Road Cycling 1:05:44 intensity: (5:22 @0) + (8:06 @1) + (39:39 @2) + (12:37 @3) 20.05 mi (18.3 mph) +71m
ahr:110 max:133

Friday May 13, 2016 #

9 AM

Road Cycling 26:33 intensity: (2:33 @0) + (10:26 @1) + (8:46 @2) + (4:48 @3) 5.88 mi (13.3 mph) +147m
ahr:102 max:126

5 PM

Road Cycling 6:11 [3] 0.71 mi (6.9 mph) +23m

To the brewery place
7 PM

Road Cycling 24:38 [3] 5.9 mi (14.4 mph) +114m

8 PM

Hike/Walking 1:02:57 intensity: (1:02:01 @0) + (45 @1) + (11 @3) 2.96 mi (21:16 / mi) +8m 21:05 / mi
ahr:70 max:88

Thursday May 12, 2016 #

12 PM

Road Running 1:06:13 intensity: (22 @0) + (5:28 @1) + (45:25 @2) + (9:51 @3) + (5:07 @4) 6.25 mi (10:36 / mi) +135m 9:56 / mi
ahr:115 max:155 shoes: 10 lb weight west

Easy run with 10 lb backpack
6 PM

Road Cycling 30:10 intensity: (26 @0) + (5:29 @1) + (13:13 @2) + (9:03 @3) + (1:59 @4) 9.19 mi (18.3 mph) +37m
ahr:118 max:145

Road Cycling 27:21 intensity: (1:37 @0) + (23 @1) + (3:24 @2) + (21:53 @3) + (4 @4) 9.21 mi (20.2 mph) +36m
ahr:120 max:141

Wednesday May 11, 2016 #

9 AM

Road Cycling 25:32 intensity: (1:37 @0) + (6:42 @1) + (5:23 @2) + (8:49 @3) + (3:01 @4) 5.89 mi (13.8 mph) +152m
ahr:115 max:159

6 PM

Road Cycling 23:36 intensity: (22 @0) + (2:36 @1) + (4:55 @2) + (10:33 @3) + (4:49 @4) + (21 @5) 6.11 mi (15.5 mph) +122m
ahr:124 max:163

7 PM

Road Cycling 1:01:02 intensity: (15 @0) + (2:39 @1) + (23:42 @2) + (33:40 @3) + (17 @4) + (29 @5) 20.14 mi (19.8 mph) +88m
ahr:120 max:175

Steady 20 mile out and back course with no intersections and mostly flat

Road Cycling 40:15 intensity: (5:45 @0) + (29:02 @1) + (2:32 @2) + (2:56 @3) 10.41 mi (15.5 mph) +3m
ahr:91 max:130

Easy cool down with Duska

Monday May 9, 2016 #

9 AM

Road Cycling 25:43 [3] 5.94 mi (13.9 mph) +155m

6 PM

Road Cycling 2:09 [3] 0.55 mi (15.3 mph) +4m

Creating a strava segment

Road Cycling 31:23 [3] 6.52 mi (12.5 mph) +147m

7 PM

Road Cycling 1:19:55 [3] 25.12 mi (18.9 mph) +145m

Easy-ish TT bike ride

Sunday May 8, 2016 #

11 AM

Trail Running 2:02:27 intensity: (2:09 @0) + (9:41 @1) + (11:20 @2) + (52:56 @3) + (34:58 @4) + (11:23 @5) 10.01 mi (12:14 / mi) +549m 10:27 / mi
ahr:134 max:188 shoes: 10 lb weight west

Cougar Mountain run with 10 lb vest

Saturday May 7, 2016 #

9 AM

Road Cycling 3:34:52 intensity: (1:47 @0) + (24:17 @1) + (23:28 @2) + (1:24:31 @3) + (1:08:35 @4) + (12:14 @5) 67.54 mi (18.9 mph) +1350m
ahr:133 max:222

RTS #5 - Hard ride, fast pacing and some hills

Friday May 6, 2016 #

9 AM

Road Cycling 31:40 intensity: (7:23 @0) + (9:59 @1) + (9:10 @2) + (4:39 @3) + (29 @4) 6.1 mi (11.6 mph) +154m
ahr:99 max:141

6 PM

Road Cycling 26:52 intensity: (1:17 @0) + (7:57 @1) + (8:08 @2) + (9:19 @3) + (11 @4) 5.74 mi (12.8 mph) +127m
ahr:110 max:143

8 PM

Hike/Walking 1:23:39 intensity: (32:57 @0) + (14:51 @1) + (10:18 @2) + (23:13 @3) + (1:58 @4) + (22 @5) 3.62 mi (23:06 / mi) +507m 16:06 / mi
ahr:96 max:168

Poo Poo Point Night Hike with 20 lb backpack

Thursday May 5, 2016 #

6 PM

Trail Running 1:43:11 intensity: (10:58 @0) + (15:43 @1) + (4:57 @2) + (21:30 @3) + (44:54 @4) + (5:09 @5) 5.49 mi (18:48 / mi) +734m 13:17 / mi
ahr:129 max:184

Tiger Mt
Cableline going up. Goal was to run the whole climb. Walked about 3 minutes on a steeper part close to the top.

Legs tired from the biking I've been doing this week

Wednesday May 4, 2016 #

8 AM

Road Cycling 35:15 [3] 7.97 mi (13.6 mph) +165m

6 PM

Road Cycling 26:16 [3] 6.27 mi (14.3 mph) +127m

7 PM

Road Cycling 1:24:22 intensity: (2 @0) + (23:05 @1) + (52:06 @2) + (9:09 @3) 25.58 mi (18.2 mph) +198m
ahr:108 max:131

Lake Sammamish Loop - Easy-ish

Tuesday May 3, 2016 #

8 AM

Road Cycling 29:31 intensity: (1:11 @0) + (3:46 @1) + (6:02 @2) + (9:47 @3) + (7:28 @4) + (1:17 @5) 6.57 mi (13.4 mph) +64m
ahr:124 max:173

5 PM

Road Cycling 25:31 intensity: (52 @0) + (2:49 @1) + (2:12 @2) + (6:56 @3) + (7:07 @4) + (5:35 @5) 6.22 mi (14.6 mph) +128m
ahr:137 max:191

6 PM

Road Cycling tempo 1:15:36 intensity: (11:48 @1) + (28:33 @2) + (35:05 @3) + (10 @4) 25.63 mi (20.3 mph) +200m
ahr:116 max:142

Lake Sammamish Loop - Tempo
Legs a bit tired from the weekend hard ride and zoo hill yesterday.
Heart Rate strap not working properly today.

Monday May 2, 2016 #

8 AM

Road Cycling 33:13 intensity: (9:50 @0) + (15:19 @1) + (4:20 @2) + (3:44 @3) 6.31 mi (11.4 mph) +70m
ahr:90 max:137

5 PM

Road Cycling 24:25 [3] 6.01 mi (14.8 mph) +126m

6 PM

Road Cycling 1:54:46 intensity: (6:53 @0) + (17:21 @1) + (25:33 @2) + (1:00:02 @3) + (4:57 @4) 28.41 mi (14.9 mph) +609m
ahr:117 max:157

Lake Sammamish Loop and Zoo Hill with Will

Dead watch at the end.

Road Cycling 30:39 intensity: (1:38 @0) + (18:16 @1) + (7:54 @2) + (2:51 @3) 8.3 mi (16.2 mph) +57m
ahr:100 max:127

Monday night ride addition

Sunday May 1, 2016 #

2 PM

Road Cycling 2:26:13 intensity: (3:27 @0) + (45:22 @1) + (52:26 @2) + (40:42 @3) + (2:37 @4) + (1:39 @5) 40.14 mi (16.5 mph) +360m
ahr:112 max:205

Lake Sammamish Loop

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