Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Jun 27, 2009:

	activity	#	time	miles		km		+m
	Orienteering	3	2:53:47	14.24	(12:12)	22.91	(7:35)	908
	Trail Running	4	2:22:11	13.0	(10:56)	20.92	(6:48)	422
	Hike/Walking	2	1:40:00	4.6	(21:44)	7.4	(13:30)	484
	Gym Legs	2	1:00:00
	Total	6	7:55:58	31.84		51.24		1814
	[1-5]	6	6:55:58
averages - weight:165.7lbs

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Saturday Jun 27, 2009 #

Orienteering race (Morning) 46:30 [4] 6.0 km (7:45 / km) +300m 6:12 / km
ahr:168 max:178

Middle WRE at PNWOF Salmon La Sac A meet.

Very good run. About 2 mins lost at control 8. The only control I hurried and was not careful. the terrain was not forgiving at all. Also lost about 20-25 secs on 17 because the reentrant where the rock was, was not at all as distinct as it was on the map. I have run by it and when looked back I saw the flag.

Trail Running warm up/down (Morning) 40:00 [2] 3.0 mi (13:20 / mi) +200m 11:03 / mi

Warm up for the middle

U.S. Middle Champs Blue - Splits

Friday Jun 26, 2009 #

Orienteering race (Evening) 21:00 [4] 2.8 km (7:30 / km) +80m 6:34 / km

Friday Sprint PNWOF Salmon La Sac A meet

I had a bad run, with several bubbles in the middle part of the sprint - 3 mistakes of about 20 - 25 secs.

Orienteering (Evening) 29:08 [2] 1.57 mi (18:33 / mi) +88m 15:48 / mi

Model event for the Salmon La Sac weekend races

Trail Running warm up/down (Evening) 40:00 [2] 2.5 mi (16:00 / mi) +50m 15:04 / mi

Warm up for the sprint

Salmon Run Sprint 3 - Splits

Wednesday Jun 24, 2009 #

Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs

Physical therapy: Stretches, strength exercises, ultrasound, massage, ice and EMS.

Hike/Walking (Evening) 1:00:00 [0] 2.6 mi (23:05 / mi) +84m 20:58 / mi
ahr:85 max:100

Tuesday Jun 23, 2009 #

Hike/Walking 40:00 [1] 2.0 mi (20:00 / mi) +400m 12:20 / mi
ahr:100 max:166 weight:165lbs

Short hike in the evening

Monday Jun 22, 2009 #

Gym Legs (Morning) 30:00 [1]
ahr:100 max:130 weight:166lbs

Physical therapy: Stretches, strength exercises, ultrasound, massage, ice and EMS.

Note

It's official I am US Citizen.

On another note, going out for a trail run right now. No more injuries to nurture or recover from. I can't remember the last time I had a training run. Two injuries, lots of orienteering, a 24 hour rogaine and tons of cycling, but can't remember the last time I was just out for a run.

C • US citizen 2

Trail Running tempo (Evening) 47:11 [4] 6.0 mi (7:52 / mi) +122m 7:24 / mi
ahr:153 max:163 weight:166lbs

Redmond Watershed Preserve Park loop. Tempo run at a bit over comfortable pace.

Felt tired from the Gold Rush Orienteering weekend. Focused on running form, pushing off with the toes and including the core muscles.

And consequently my average HR for a 47 min run was about 10 - 12 beats higher than usual.

Sunday Jun 21, 2009 #

Orienteering race (Morning) 1:17:09 [4] 7.2 mi (10:43 / mi) +440m 9:00 / mi
ahr:158 max:166

PNWOF 2009 Gold Rush Classic near Idaho City, ID

Very good run on relatively easier technically and physically terrain/map than the middle distance. Less than 1:30 mins lost on couple of controls.

Finished 4th:

Oystein: 1:04:23
Magnus: 1:12:48
Mikell: 1:16:31
Me 1:17:09

Note

PNWOF 2009 Gold Rush Western States Championships

Over the weekend I got to win the Western States Champs by 12 seconds over Mikell Platt.

Which I am not sure should I count as achievement or embarrassment.

Trail Running warm up/down (Morning) 15:00 [2] 1.5 mi (10:00 / mi) +50m 9:04 / mi
ahr:125 max:155

Warm up for the classic race

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