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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Sep 15, 2008:

activity # timemileskm+m
  Road Cycling2 5:58:05 98.97(16.6/h) 159.28(26.7/h) 1072
  Trail Running2 1:32:28 11.87(7:47) 19.1(4:50) 247
  Road Running1 1:00:04 6.65(9:02) 10.7(5:37) 140
  Track Running1 33:40 5.0(6:44) 8.05(4:11)
  Gym Core1 25:00
  Orienteering1 22:33 2.79(8:05) 4.49(5:01) 75
  Swimming1 20:50 0.68(30:34) 1.1(18:59)
  Terrain Running1 12:09 1.24(9:47) 2.0(6:05) 28
  Total7 10:24:49 127.2 204.71 1562
averages - rhr:45 weight:170.2lbs

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Monday Sep 15, 2008 #

Road Running 1:00:04 [3] 10.7 km (5:37 / km) +140m 5:16 / km
rhr:46 weight:170lbs

Lunch run through Bridle Trails park

Gym Core (Core exercises) 25:00 [2]

ProClub: Core and abs exercises in a fast rotation circuit training.

Sunday Sep 14, 2008 #

Trail Running 46:22 [3] 5.91 mi (7:51 / mi) +122m 7:22 / mi
weight:172lbs

Night run. Watershed preserve park loop.

Saturday Sep 13, 2008 #

Event: 8th World Rogaining Championships
 

Terrain Running warm up/down 12:09 [2] 2.0 km (6:05 / km) +28m 5:41 / km

Warm up

Orienteering race 22:33 [4] 2.79 mi (8:05 / mi) +75m 7:28 / mi

National Orienteering Day at Woodland Park.

Park orienteering, longish sprint. Lost about 40"

For 2 and 3 - 10" each from route choice
For 8 and 10 - 10" each did not reed/looked map for control destination.

Friday Sep 12, 2008 #

Trail Running 46:06 [3] 5.96 mi (7:44 / mi) +125m 7:16 / mi
weight:170lbs

Loop in the watershed park. Started at sunset. Ran most of it in semi darkness and had to slow down a bit. Felt much like running in a rough open, high grass or fallen mass. Felt good. Should do this more often.

Thursday Sep 11, 2008 #

Road Cycling 1:23:00 [3] 23.32 mi (16.9 mph) +187m
weight:169.5lbs

Ride to work through Bothell

Road Cycling 1:24:16 [3] 23.3 mi (16.6 mph) +242m

Ride from work through Bothell

Wednesday Sep 10, 2008 #

Track Running race (Track) 33:40 [4] 5.0 mi (6:44 / mi)

Wednesday night track workout.
5 mile tempo run. Plan was 4 miles at pace 6:54 with he fifth mile faster.

1 - 6:47
2 - 6:46
3 - 6:52
4 - 6:50
5 - 6:25

Felt good. Effort felt as about ~ 90 - 95%

Swimming (Pool) 20:50 [3] 1.1 km (18:59 / km)

2 x 24 lenghts (600 yards) @ 10:25 mins

Tuesday Sep 9, 2008 #

Road Cycling 1:50:05 [3] 29.02 mi (15.8 mph) +401m
weight:170lbs

Ride to work through Bothell and the 'scenic' (understand longer) road through Kirkland

Road Cycling 1:20:44 [3] 23.33 mi (17.3 mph) +242m
rhr:44 weight:169.5lbs

Ride from work to home. Sammamish trail through Bothell

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