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Training Log Archive: Nikolay

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  Hike/Walking1 2:46:39 6.83(24:24) 10.99(15:10) 970
  Orienteering3 2:21:11 13.52(10:27) 21.76(6:29) 289
  Trail Running3 2:09:06 11.58(11:09) 18.64(6:56) 580
  Road Running1 53:56 6.1(8:51) 9.81(5:30) 30
  Gym Upper Body1 51:04 1
  Gym Legs1 50:00
  Swimming2 42:11 1.13(37:22) 1.82(23:13)
  Track Running1 30:00 4.0(7:30) 6.44(4:40)
  Total9 11:04:07 43.16 69.45 1871
  [1-5]9 10:45:34

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Saturday Feb 13, 2016 #

9 AM

Trail Running warm up/down 21:42 intensity: (5 @0) + (2:04 @1) + (1:54 @2) + (15:16 @3) + (2:23 @4) 1.98 mi (10:57 / mi)
ahr:128 max:151

Orienteering race 17:10 intensity: (6 @1) + (4 @2) + (2:13 @3) + (5:09 @4) + (9:38 @5) 2.1 mi (8:10 / mi) +17m 7:58 / mi
ahr:160 max:170

Orienteering 26:54 intensity: (15 @1) + (12 @2) + (14:14 @3) + (12:13 @4) 2.84 mi (9:28 / mi)
ahr:139 max:152

1 PM

Orienteering race 16:53 intensity: (17 @1) + (2 @2) + (45 @3) + (9:33 @4) + (6:16 @5) 2.15 mi (7:51 / mi) +51m 7:19 / mi
ahr:157 max:168

Orienteering 13:34 intensity: (13 @1) + (53 @2) + (12:26 @3) + (2 @4) 0.98 mi (13:51 / mi) +28m 12:43 / mi
ahr:131 max:141

Orienteering 12:35 intensity: (3 @1) + (8 @2) + (33 @3) + (11:51 @4) 1.25 mi (10:04 / mi) +62m 8:44 / mi
ahr:146 max:152

Orienteering race 37:49 intensity: (4:46 @0) + (12:38 @1) + (1:55 @2) + (1:47 @3) + (14:47 @4) + (1:56 @5) 2.43 mi (15:34 / mi) +25m 15:05 / mi
ahr:120 max:164


Jericho Elite Male - Splits

Totem Farsta Elite Male - Splits

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp
 
4 PM

Orienteering race 16:16 intensity: (18 @1) + (6 @2) + (44 @3) + (6:20 @4) + (8:48 @5) 1.77 mi (9:11 / mi) +107m 7:45 / mi
ahr:159 max:169

Session 2 - Race #1 - Vancouver Sprint Camp

Ran a bit more careful, still managed 3 errors for about 50-60 seconds total.

Trail Running warm up/down 9:59 intensity: (5 @0) + (1:36 @1) + (1:43 @2) + (3:37 @3) + (2:58 @4) 0.98 mi (10:11 / mi) +21m 9:33 / mi
ahr:127 max:154


Queen Elizabeth Elite Male - Splits

Thursday Feb 11, 2016 #

11 AM

Road Running 53:56 intensity: (9 @0) + (19 @1) + (3:59 @2) + (46:19 @3) + (3:10 @4) 6.1 mi (8:51 / mi) +30m 8:43 / mi
ahr:127 max:154

9 PM

Gym Upper Body 51:04 [3] 0.0 mi +1m null / mi
ahr:72 max:77

Swimming 25:41 [3] 0.57 mi (45:04 / mi)

5 x 200 @ 3:18 (1:39 per 100)

Wednesday Feb 10, 2016 #

6 PM

Track Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
ahr:148 max:160

Track intervals 5 x 1200 @ 1:40 per lap

Group 7
Legs tired from gym legs day monday

Monday Feb 8, 2016 #

Swimming 16:30 [3] 0.9 km (18:20 / km)

Pool Swim 5 x 200 @ 3:16 ( 1:38 per 100)
6 PM

Gym Legs 50:00 [3]

Sunday Feb 7, 2016 #

8 AM

Trail Running hills 1:37:25 intensity: (1:13 @1) + (6:22 @2) + (41:28 @3) + (48:22 @4) 8.62 mi (11:18 / mi) +559m 9:24 / mi
ahr:139 max:160

Cougar Mountain run with Seattle Running Group.

Hardish on the hills. Legs felt tired from yesterday

Hike/Walking 2:46:39 intensity: (13:28 @0) + (41:33 @1) + (1:35:35 @2) + (16:03 @3) 6.83 mi (24:24 / mi) +970m 16:56 / mi
ahr:104 max:126

Mt Si hike with 20 lb backpack
Easy downhill run

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