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Training Log Archive: Nikolay

In the 7 days ending Sep 29, 2008:

activity # timemileskm+m
  Trail Running3 4:37:13 26.7(10:23) 42.97(6:27) 1752
  Road Cycling2 4:10:34 65.21(15.6/h) 104.95(25.1/h) 845
  Soccer1 1:20:00 6.21(12:52) 10.0(8:00)
  Road Running1 47:51 5.5(8:42) 8.85(5:24) 120
  Track Running1 38:15 5.22(7:20) 8.4(4:33)
  Swimming1 21:08 0.68(30:55) 1.1(19:13)
  Total7 11:55:01 109.53(6:32) 176.27(4:03) 2717
averages - rhr:49 weight:169.5lbs

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Monday Sep 29, 2008 #

Road Running 47:51 [3] 5.5 mi (8:42 / mi) +120m 8:09 / mi
ahr:128 max:144 rhr:45 weight:171lbs

Lunch run from work. My legs felt tired from yesterday.

Note

Did 3 weeks of exercises with increasing duration, now the plan is the forth week to be a easier one. Will aim for duration between the first and the second week ( 8 - 9 hours)

Generally I will go for 3:1 ratio of hard / easy exercise weeks. The hard weeks should increase in duration or in intensity. The easy week should be around the volume/intensity of the first week of the previous set of hard weeks.

But that's a wish list. The important thing is to get used to exercising daily. For the next couple of months it is not that important the intensity or the quality of the work, but rather getting into the habit. (and into a good shape) It's been too long since I felt light and springy (....ahm.. 1999.. ahm......). Now after 3 weeks of basically cross training of many endurance sports I begin to feel and to remember what it felt like to not get out of breath on every average hill.

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 #

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.

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