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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nikolay

In the 7 days ending Nov 17, 2018:

activity # timemileskm+m
  Road Running2 3:24:41 23.87(8:34) 38.42(5:20) 27
  Trail Running3 1:51:40 7.28(15:21) 11.71(9:32) 698
  Track Running1 1:47:26 11.54(9:19) 18.57(5:47) 211
  Orienteering2 1:38:02 8.01(12:14) 12.89(7:36) 322
  Mountain Biking1 41:35 10.41(15.0/h) 16.75(24.2/h) 17
  Hike/Walking1 28:31 1.68(16:58) 2.7(10:33)
  Total6 9:51:55 62.79(9:26) 101.05(5:51) 1275
  [1-5]6 9:47:10

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Saturday Nov 17, 2018 #

10 AM

Trail Running 50:48 [3] 2.35 mi (21:40 / mi) +271m 15:56 / mi

Orienteering race 45:51 intensity: (5 @0) + (9 @1) + (6 @2) + (3:45 @3) + (40:32 @4) + (1:14 @5) 5.21 mi (8:48 / mi) +173m 7:59 / mi
ahr:152 max:164


Long Advanced - Splits

Friday Nov 16, 2018 #

1 PM

Road Running 1:36:39 intensity: (8 @0) + (22 @1) + (1:32 @2) + (1:34:37 @3) 10.68 mi (9:03 / mi) +18m 9:00 / mi
ahr:127 max:139

Mountain Biking 41:35 intensity: (4:11 @1) + (35:43 @2) + (1:41 @3) 10.41 mi (15.0 mph) +17m
ahr:112 max:122

Wednesday Nov 14, 2018 #

4 PM

Track Running intervals 1:47:26 intensity: (4 @0) + (3:34 @1) + (13:52 @2) + (52:44 @3) + (37:12 @4) 11.54 mi (9:19 / mi) +211m 8:49 / mi
ahr:133 max:158

2 x ( 1200, 1600, 1200 )
Group 8 speeds. Which is fucking slow :( 7 min/mile for mile intervals :(

Hike/Walking warm up/down 28:31 intensity: (3:46 @0) + (21:42 @1) + (3:03 @3) 1.68 mi (16:58 / mi)
ahr:84 max:100

Tuesday Nov 13, 2018 #

3 PM

Road Running 1:48:02 intensity: (10 @0) + (15 @1) + (58 @2) + (1:22:48 @3) + (23:51 @4) 13.19 mi (8:11 / mi) +9m 8:10 / mi
ahr:135 max:147

Rest week

Sunday Nov 11, 2018 #

12 PM

Trail Running warm up/down 26:32 intensity: (23 @0) + (1:47 @1) + (2:13 @2) + (3:18 @3) + (18:51 @4) 1.77 mi (14:59 / mi) +312m 9:41 / mi
ahr:137 max:151

Orienteering race 52:11 intensity: (11 @1) + (19 @2) + (7:12 @3) + (44:29 @4) 2.8 mi (18:38 / mi) +150m 15:59 / mi
ahr:145 max:156

Peteris' Orienteering Training course. at Tiger Mountain

Trail Running warm up/down 5:48 intensity: (28 @1) + (2:59 @2) + (2:21 @3) 0.61 mi (9:30 / mi)
ahr:117 max:128

3 PM

Trail Running warm up/down 28:32 intensity: (9 @0) + (56 @1) + (10:16 @2) + (17:11 @3) 2.55 mi (11:11 / mi) +115m 9:49 / mi
ahr:120 max:140

Wrapping up the week 110 miles . Whew.

Training1 - Splits

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