Training Log Archive: Nikolay

In the 7 days ending Apr 19, 2009:

1:41

0:00

Orienteering race (Morning) 1:35:37 [4] 8.1 mi (11:48 / mi) +455m 10:03 / mi
ahr:152 max:164

Long Distance at West Point A meet

Trail Running warm up/down (Morning) 6:00 [2] 0.5 mi (12:00 / mi) +43m 9:28 / mi
ahr:145 max:178

Warm up for the long distance race

Event: West Point A-Meet

Orienteering race (Morning) 19:07 [3] 1.9 mi (10:04 / mi) +95m 8:42 / mi
ahr:140 max:152

Sprint at West Point A meet
Took it easy after arriving on the east coast with the red eye flight.

Orienteering race (Afternoon) 42:02 [4] 3.7 mi (11:22 / mi) +185m 9:50 / mi
ahr:161 max:171

Middle distance at West Point A meet.

Trail Running warm up/down 31:30 [2] 2.0 mi (15:45 / mi) +200m 12:01 / mi
ahr:130 max:160

Warm up for both races

Trail Running intervals (Evening) 35:05 [3] 3.8 mi (9:14 / mi) +60m 8:48 / mi
ahr:134 max:162

Easy run with 100s, 200s and 400 m accelerations

Trail Running (Evening) 48:11 [3] 6.0 mi (8:02 / mi) +125m 7:33 / mi
ahr:148 max:161

Redmond watershed park loop

Trail Running intervals (Evening) 1:00:39 [4] 3.8 mi (15:58 / mi) +940m 9:01 / mi
ahr:155 max:164

Mount Si going up
Intervals 2 mins on, 3 mins off

on HR 160/164
off HR 151/163

Trail Running (Evening) 29:42 [2] 3.8 mi (7:49 / mi)
ahr:128 max:143

Mount Si going down