Training Log Archive: NikolayIn the 7 days ending Mar 30, 2009:
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Sunday Mar 29, 2009 #
Note
slept:9.0
Orienteering race (Morning) 1:31:09 [4] 14.0 km (6:31 / km) +300m 5:53 / km
ahr:153 max:164
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
Saturday Mar 28, 2009 #
Note
slept:0.0
Orienteering race (Morning) 35:30 [4] 3.6 mi (9:52 / mi) +100m 9:05 / mi
ahr:163 max:170
Legs were heavy from the flight, a bit sore from the interval trainings during the week. Had plenty of time to warm up, and warmed up really good, if not too much. During the course legs felt heavy and without an edge.
Navigation: mostly clean race, stayed focused and forced myself to slow down in the trickier parts. Time lost: ~ 45'
1. 10' - The start was oriented in the opposite direction of CP1 (why they do that !!!!), took me some time to get the right way
5. 20' - End up a bit on the left of the control, and was not sure which way to go up or down the reentrant.
7. 15' - The direct line seemed too hilly, so I contoured on the right. But end up too much on the right.
Orienteering race (Afternoon) 19:33 [4] 2.22 mi (8:48 / mi) +50m 8:14 / mi
ahr:157 max:165
Ran the first leg in a team with Will Hawkins and Nate Lyons.
Right from the start could not keep with the group, and slowly the top 3/4 guys pulled away. Pushed hard, but legs were tired. As I had the latest start from the middle distance I ran the relay about 1 hour after I finished the morning race and did not have time to rest at all.
Navigation: No big mistakes.
Terrain Running 40:00 [2] 3.0 mi (13:20 / mi) +100m 12:05 / mi
ahr:136 max:166
Friday Mar 27, 2009 #
Note
weight:162lbs
Road Running intervals (Evening) 4:33 [5] 0.85 mi (5:21 / mi) +20m 4:59 / mi
ahr:141 max:157 weight:162lbs
Road Running warm up/down (Evening) 31:56 [2] 2.64 mi (12:06 / mi) +40m 11:33 / mi
ahr:118 max:158
Thursday Mar 26, 2009 #
Trail Running (Evening) 37:36 [3] 4.0 mi (9:24 / mi) +90m 8:47 / mi
ahr:136 max:159 weight:164lbs
Trail Running intervals (Evening) 5:00 [4] 0.75 mi (6:40 / mi) +20m 6:09 / mi
ahr:150 max:169
Wednesday Mar 25, 2009 #
Track Running intervals (Evening) 9:54 [5] 2.0 mi (4:57 / mi)
ahr:157 max:169 weight:165lbs
4 x 200, 200, 400 with the same distances for rest
Plan was to run Group 4: 36 and 74 for the 200 and 400
Hit the times, almost. So let's call it that I ran group 4.2 :)
200's times were on the spot. For the 400's a second slower:
1. 74
2. 75
3. 76
4. 75
Track Running warm up/down (Evening) 47:18 [2] 4.87 mi (9:43 / mi)
ahr:141 max:169
Tuesday Mar 24, 2009 #
Note
(rest day)