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Training Log Archive: Nikolay

In the 7 days ending Apr 4, 2009:

	activity	#	time	miles		km		+m
	Orienteering	3	2:58:11	19.36	(9:12)	31.16	(5:43)	590
	Trail Running	2	1:50:56	9.08	(12:13)	14.61	(7:36)	1010
	Terrain Running	2	1:21:47	5.42	(15:05)	8.73	(9:22)	231
	Total	4	6:10:54	33.86	(10:57)	54.5	(6:48)	1831
averages - sleep:9 weight:164lbs

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Saturday Apr 4, 2009 #

Orienteering race (Morning) 16:32 [4] 2.77 km (5:58 / km) +75m 5:15 / km
ahr:158 max:168

Flying Pig sprint race
One 30 -40 sec mistake due to lack of concentration of a easy leg.

Orienteering race (Afternoon) 34:22 [4] 5.6 km (6:08 / km) +215m 5:09 / km
ahr:160 max:168

US Relay Championships - with Drew, Tory and Eric

~ 1:40 mins of mistakes due to lack of concentration on a easy leg and starting too fast.

Terrain Running warm up/down 38:47 [2] 4.23 km (9:10 / km) +131m 7:56 / km
ahr:113 max:153

Warm up and cool down for the races

Sprint 3 - Splits

Saturday GreenB_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering race (Afternoon) 36:08 [4] 5.46 mi (6:37 / mi)
ahr:162 max:170 weight:164lbs

Flying Pig 2009 Middle distance

Clean run not much mistakes, hit most of the controls
4 th place 2:30 off first, 1:40 off second and 1:15 off third place.

Terrain Running warm up/down (Afternoon) 43:00 [2] 4.5 km (9:33 / km) +100m 8:36 / km
ahr:120 max:160

Warm up - 33 mins, and cool down - 10 mins for the race

Friday Middle Blue - Splits

Tuesday Mar 31, 2009 #

Trail Running (Evening) 1:03:21 [4] 6.5 km (9:45 / km) +1000m 5:31 / km
ahr:152 max:162

Mt Si run uphill

Snow after the first 15 mins. Ran almost all the course.

Trail Running (Evening) 37:35 [2] 6.5 km (5:47 / km)
ahr:115 max:138

Mt Si run downhill

Sunday Mar 29, 2009 #

Note
slept:9.0

Long distance race. Slept well, but legs still felt heavy in the morning and without any edge.

Orienteering race (Morning) 1:31:09 [4] 14.0 km (6:31 / km) +300m 5:53 / km
ahr:153 max:164

Ran-it-Granite long distance.

Legs were a bit better after I had a good night sleep, but still could not get into a racing mode. Average HR was 153 almost 15 beats lower than it should be on race day.

Navigation: Managed to make several mistakes due to lack of concentration. Lost ~ 7 mins

1. 1' 30" I was a bit late for the start so hurried up my start, and did not focus well. so 1:30 min mistake for 1 CP and 10 sec for 2 CP.
2. 10" - Ran a bit to the right of it.
4. 1' - Must have run right past it. Went to the depression and back
12. 4' 30" - Wandered off, and climbing up toward the CP thought I am in the previous spur, so I ran west to the next spur, and then back

Trail Running warm up/down (Morning) 10:00 [2] 1.0 mi (10:00 / mi) +10m 9:42 / mi
ahr:125 max:145

Warm up for the race

Blue Day 2 - Splits

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