Training Log Archive: Nikolay

In the 7 days ending Mar 17, 2007:

activity

time

miles

Road Running

2:10:00

9.91

(13:07)

15.95

(8:09)

Orienteering

1:24:11

8.08

(10:25)

13.0

(6:29)

Total

3:34:11

17.99

(11:54)

28.95

(7:24)

1:21

0:00

Road Running warm up/down 40:00 [2] 5.0 km (8:00 / km)

Warm up/down for both sprints

Orienteering race (Sprint) 21:18 [4] 3.5 km (6:05 / km)

Sprint 1 (Morning)

Orienteering race (Sprint) 20:15 [5] 3.5 km (5:47 / km)

Sprint 2 (Afternoon)

Event: Flying Pig XI

Road Running warm up/down 30:00 [2] 3.0 km (10:00 / km)

Orienteering race (Middle) 42:38 [4] 6.0 km (7:06 / km)

Road Running intervals (Mixed) 48:00 [5] 3.7 mi (12:58 / mi)
ahr:146 max:169

4 x 12 min:
500 hills x 3:18
500 descend x 2:10
4x100 sprint

Road Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
ahr:135