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Training Log Archive: Nikolay

In the 7 days ending Oct 5, 2008:

	activity	#	time	miles		km		+m
	Road Cycling	3	5:09:23	86.43	(16.8/h)	139.1	(27.0/h)	1253
	Trail Running	2	2:00:48	11.11	(10:53)	17.87	(6:46)	1003
	Road Running	3	1:45:05	11.3	(9:18)	18.18	(5:47)	547
	Soccer	1	50:00	3.0	(16:40)	4.83	(10:21)
	Gym Legs	1	40:00
	Track Running	1	36:34	5.5	(6:39)	8.85	(4:08)
	Gym Core	1	30:00
	Swimming	1	22:39	0.68	(33:08)	1.1	(20:35)
	Total	7	11:54:29	118.02		189.93		2803
averages - rhr:51 weight:168lbs

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Sunday Oct 5, 2008 #

Road Cycling 1:57:05 [3] 31.23 mi (16.0 mph) +694m
ahr:119 max:159

Ride with Avanti team.
From University Zoka, around the lake, Bothell way, up Riverside, and back through Juanita.

Reasonable to easy pace. Felt good on the hills.

Saturday Oct 4, 2008 #

Trail Running race 20:44 [5] 5.0 km (4:09 / km) +65m 3:54 / km
ahr:168 max:176 rhr:54

Redmond Ridge 5K Run
GPS Track Here

My legs were sore from the gym yesterday. Did 6:30 pace for the first 2 miles, and 7 for the last (it was hillier) Overall was able to keep similar pace, and my HR was increasing all the way to the end.

120 runners total

Overall:
1. 17:59
2. 17:40
3. 18:xx
5. 19.43

Me 9. 20:44

Road Running warm up/down 22:07 [2] 1.8 mi (12:17 / mi) +47m 11:22 / mi
ahr:130 max:152

Warm up / cool down for the race

Soccer 50:00 [2] 3.0 mi (16:40 / mi)

Soccer match at MS League

We won 1:0 against the Turks team

Friday Oct 3, 2008 #

Gym Legs 40:00 [2]

Gym Core 30:00 [2]

Thursday Oct 2, 2008 #

Road Cycling 43:35 [3] 12.4 mi (17.1 mph) +157m
ahr:123 max:149 rhr:55 weight:166lbs

Ride to work through the Sammamish trail.

Felt good, though my legs were little bit tired.

Trail Running 57:55 [4] 4.0 mi (14:29 / mi) +938m 8:23 / mi
ahr:159 max:165

Mt Si run up

Started slower than usual and felt really good through the whole run. Running down is always nice and easy, even though little bit boring.

Trail Running (Evening) 42:09 [2] 4.0 mi (10:32 / mi)
ahr:117 max:148

Mt Si run down

Wednesday Oct 1, 2008 #

Track Running intervals 22:24 [5] 4.0 mi (5:36 / mi)
ahr:166 max:179 rhr:55 weight:167lbs

1 x 3 mi @ 6:28 min/mi and 2 x 800 m @ 3:00

Track Running warm up/down 14:10 [1] 1.5 mi (9:27 / mi)
ahr:144 max:166

Recovery and cool down for the intervals

Swimming 22:39 [3] 1.1 km (20:35 / km)

Lap swim at ProClub
2 x 600 yards

1 - 11:06
2 - 11:33

Tuesday Sep 30, 2008 #

Road Cycling 1:08:04 [3] 19.3 mi (17.0 mph) +160m
rhr:46 slept:0.0

Ride to work through Bothell. Felt good. Did not have full strength in the legs, but felt rested.

Note
slept:0.0

Hmm... worked till really late, then felt like setting up my home PC with Vista. Cleaned up my drives, did some overclocking, etc... "I am a PC" Then there was time for a coffee and the next thing I know it is 6 AM and it's time to go ride to work...... I might regret it in the afternoon, but now I feel great. And my PC feels great.
In other news, the new Metallica album is not hardcore enough. Still it's not Green Day, but I miss the old times.

Road Running 35:07 [3] 4.0 mi (8:47 / mi) +380m 6:47 / mi
ahr:129 max:162

Short lunch run around campus. Little bit tired overall, but legs felt strong (and tired)

Road Cycling 1:20:39 [3] 23.5 mi (17.5 mph) +242m

Ride home from work

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.

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