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Training Log Archive: Nikolay

In the 7 days ending Sep 28, 2008:

	activity	#	time	miles		km		+m
	Trail Running	3	4:37:13	26.7	(10:23)	42.97	(6:27)	1752
	Road Cycling	2	4:10:34	65.21	(15.6/h)	104.95	(25.1/h)	845
	Soccer	1	1:20:00	6.21	(12:52)	10.0	(8:00)
	Road Running	1	46:12	5.39	(8:35)	8.67	(5:20)	116
	Track Running	1	38:15	5.22	(7:20)	8.4	(4:33)
	Gym Legs	1	35:00
	Gym Core	1	30:00
	Swimming	1	21:08	0.68	(30:55)	1.1	(19:13)
	Total	7	12:58:22	109.41		176.09		2713
averages - rhr:50 weight:169.3lbs

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Sunday Sep 28, 2008 #

Trail Running 2:02:56 [3] 12.7 mi (9:41 / mi) +689m 8:17 / mi
ahr:141 max:157 weight:172lbs

Little bit shortened 13 mile run from the Cougar mountain trail run series.
At the begining cut through Klondike Swamp Trail instead of on the Anti-Aircraft trail.

Saturday Sep 27, 2008 #

Road Cycling 48:48 [3] 14.0 mi (17.2 mph) +132m
weight:168lbs

Ride to Alex's house, helping him out,move.

Road Cycling 56:50 [3] 14.0 mi (14.8 mph) +247m

Ride back home. Little bit tired, could not keep up the power on the hills

Soccer 1:20:00 [3] 10.0 km (8:00 / km)

MS league game 3.
Won again. 2:0 we had a bunch of missed opportunities.

Friday Sep 26, 2008 #

Event: North American Championships

Trail Running 49:01 [3] 6.0 mi (8:10 / mi) +125m 7:40 / mi
rhr:50 weight:166lbs

Redmond Watershed Preserve Park loop. I was a little bit tired from Mt Si.

Thursday Sep 25, 2008 #

Trail Running hills 1:45:16 [4] 8.0 mi (13:09 / mi) +938m 9:39 / mi
rhr:52 weight:170lbs

Mount Si Run. Felt generally good, quads were tired from the strength training on monday.

Up: 59:05 walked a lot on the second half
Down: 46:06 easy

Wednesday Sep 24, 2008 #

Track Running intervals 18:05 [5] 4.8 km (3:46 / km)

Track intervals.

4 x 1200 @ 4:30 (6 min/mi pace) with 800 rest

Track Running warm up/down 20:10 [1] 3.6 km (5:36 / km)

Intervals recovery and warmup/cool down

Swimming (Pool) 21:08 [3] 1.1 km (19:13 / km)

Laps swimming at the ProClub

4 x 150 yards @ 2:32
1 x 600 yards @ 11.02

Tuesday Sep 23, 2008 #

Road Cycling 46:22 [2] 12.42 mi (16.1 mph) +156m
rhr:50 weight:170lbs

Ride to work through sammamish trail - the shorter way
Easy ride, my legs are a bit tired from the strength training yeterday.

Road Cycling 1:38:34 [3] 24.79 mi (15.1 mph) +310m

Ride home from work through Bothell and the 'hill of anguish'
It adds about 12 mins to the ride, about 3 miles and 200 feet climbing at about 15% grade
Should be visiting it more often.

Monday Sep 22, 2008 #

Road Running 46:12 [3] 8.67 km (5:20 / km) +116m 5:00 / km
rhr:49 weight:170lbs

Lunch run loop from work.

Felt tired from the weekend. My legs were sore from sunday, and my abs from last week's core circuit training.

Gym Legs 35:00 [2]

Legs - more strength than cardio

Gym Core 30:00 [2]

Core - fast rotation abs/core exercises - cardio

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