Training Log Archive: NikolayIn the 12 days ending Aug 13, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Aug 13, 2007 #
Rowing intervals (Erg machine) 30:00 [4] 7.15 km (14.3 kph)
ahr:127 max:167 rhr:44
Rowing in proclub
3x10 mins @ ~ 1000 cal/h
meters (2350,2350,2450)
3x10 mins @ ~ 1000 cal/h
meters (2350,2350,2450)
Circuit Training 30:00 [4]
Abs circuit training
30 - 40 sets of abs exercises and pushups without rest.
Aghrrrrr. Hell. At the end could not do a single sit up, and only 2 pushups
30 - 40 sets of abs exercises and pushups without rest.
Aghrrrrr. Hell. At the end could not do a single sit up, and only 2 pushups
Sunday Aug 12, 2007 #
Swimming 1:00:17 [3] 2.97 km (20:18 / km)
Pool Swim 3250 yards
Free 500 ~ 8:52 (106sec/100 yerds)
Kick 5x100 ~ 160 secs
Free 5x100 ~ 90 secs (87,90,91,92,90)
Pull 5x100 ~ 95 secs
Free 5x100 ~ 97 secs (95,96,96,98,95)
Kick 5x50 ~ 80 secs
Pull 5x100 ~ 95 secs
3250 yards ~ 3617 secs = 1:00:17
Best splits:
500 - 8:52
100 - 87
5x100 - 90(average)
Free 500 ~ 8:52 (106sec/100 yerds)
Kick 5x100 ~ 160 secs
Free 5x100 ~ 90 secs (87,90,91,92,90)
Pull 5x100 ~ 95 secs
Free 5x100 ~ 97 secs (95,96,96,98,95)
Kick 5x50 ~ 80 secs
Pull 5x100 ~ 95 secs
3250 yards ~ 3617 secs = 1:00:17
Best splits:
500 - 8:52
100 - 87
5x100 - 90(average)
Friday Aug 10, 2007 #
Swimming 53:35 [3] 2.74 km (19:33 / km)
Pool Swim 3000 yards
Free 5x100 ~ 100 secs
Kick 10x50 ~ 80 secs
Free 5x100 ~ 95 secs (Best repeat: 100yards - 90sec )
Pull 5x100 ~ 95 secs
Paddles 5x100 ~ 95 secs
Free 5x100 ~ 98 secs
3000 yards ~ 3215 secs = 53:35 mins
Free 5x100 ~ 100 secs
Kick 10x50 ~ 80 secs
Free 5x100 ~ 95 secs (Best repeat: 100yards - 90sec )
Pull 5x100 ~ 95 secs
Paddles 5x100 ~ 95 secs
Free 5x100 ~ 98 secs
3000 yards ~ 3215 secs = 53:35 mins
Wednesday Aug 8, 2007 #
Trail Running (Form) 46:30 [4] 5.5 mi (8:27 / mi)
ahr:157 max:174 rhr:50 slept:0.0 weight:173lbs
Redmond Watershed Park loop ~ 5.5 miles
Focused on running form.
Focused on running form.
Road Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:125 max:158
To and from the park, warm up/down
Monday Aug 6, 2007 #
Swimming 46:40 [3] 2.3 km (20:17 / km)
Pool swim
bouts ~ pace 100 yards (approximate)
--------------------------------------------------------------------------
5x100 yards ~ 100 secs
5x100 yards no legs ~ 110 secs
10x50 yards legs only ~ 160 secs
5x100 yards paddles ~ 90 secs
5x100 yards ~ 100 secs
2500 yards ~ 2800 secs = 46:40 mins
bouts ~ pace 100 yards (approximate)
--------------------------------------------------------------------------
5x100 yards ~ 100 secs
5x100 yards no legs ~ 110 secs
10x50 yards legs only ~ 160 secs
5x100 yards paddles ~ 90 secs
5x100 yards ~ 100 secs
2500 yards ~ 2800 secs = 46:40 mins
Saturday Aug 4, 2007 #
Orienteering race (Classic) 1:53:48 [3] *** 14.0 km (8:08 / km)
Teanaway Fork map. Classic distance course. Hot weather, bad shoes, and some mistakes.
Stopped several times due to blisters, end up running bare foot for last 2 miles.
Stopped several times due to blisters, end up running bare foot for last 2 miles.
Thursday Aug 2, 2007 #
Swimming 44:00 [3] 2.0 km (22:00 / km)
5x100 yards
5x100 yards no legs
5x100 yards paddles
1x200 yards legs only
10x50 yards
2200 yards ~ 120 sec/100yard = 44 mins
5x100 yards no legs
5x100 yards paddles
1x200 yards legs only
10x50 yards
2200 yards ~ 120 sec/100yard = 44 mins