Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nikolay

In the 1 days ending Jan 21, 2009:

activity

time

miles

Track Running

39:01

5.5

(7:06)

8.85

(4:24)

Swimming

21:42

0.68

(31:45)

1.1

(19:44)

Total

1:00:43

6.18

(9:49)

9.95

(6:06)

averages - weight:162lbs

1:00

0:00

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Wednesday Jan 21, 2009 #

Track Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
ahr:138 max:160 weight:162lbs

Intervals warm up and cool down

Track Running intervals 19:01 [4] 3.0 mi (6:20 / mi)
ahr:163 max:174 weight:162lbs

Intervals:
Group 5.2 :)
1 x 3 miles with negative splits per mile

Plan was run with group 5 paces - 6:20, 6:11, 6:03

Did a little slower splits:

1. 6:33
2. 6:16
3. 6:11

3 miles - 19:01

Swimming 21:42 [3] 1.1 km (19:44 / km)
ahr:130 max:145

2 x 600 yards with 2 min rest.

1. 10:45
2. 10:58

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