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Training Log Archive: Nikolay

In the 7 days ending Apr 6, 2009:

	activity	#	time	miles		km		+m
	Orienteering	3	2:45:40	19.03	(8:42)	30.63	(5:25)	493
	Trail Running	2	2:00:56	9.58	(12:38)	15.41	(7:51)	1020
	Terrain Running	2	1:21:47	5.42	(15:05)	8.73	(9:22)	231
	Total	4	6:08:23	34.03	(10:49)	54.77	(6:44)	1744
averages - sleep:3 weight:165.5lbs

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Monday Apr 6, 2009 #

Note
slept:3.0 weight:167lbs (rest day)

Back from Ohio. Not much sleep on various auto and air transport.

Sunday Apr 5, 2009 #

Orienteering race (Morning) 1:18:38 [4] 8.37 mi (9:24 / mi) +203m 8:44 / mi
ahr:152 max:163

Flying Pig 2009 Long distance race
Clean run < 30 " mistakes

Trail Running warm up/down (Morning) 20:00 [2] 1.5 mi (13:20 / mi) +20m 12:48 / mi
ahr:129 max:152

Warm up / cool down for the race

Sunday Long Blue - Splits

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

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