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Training Log Archive: Nikolay

In the 7 days ending May 2, 2009:

activity # timemileskm+m
  Road Cycling3 5:36:59 91.62(16.3/h) 147.45(26.3/h) 981
  Orienteering2 1:48:06 9.15(11:49) 14.73(7:20) 333
  Trail Running3 1:47:50 9.0(11:59) 14.48(7:27) 178
  Total5 9:12:55 109.77(5:02) 176.66(3:08) 1492
averages - weight:166.3lbs

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Saturday May 2, 2009 #

Orienteering race (Morning) 44:57 [4] 4.02 mi (11:11 / mi) +161m 9:57 / mi
ahr:159 max:165

Team Trials Middle

Map:http://nikolaynachev.com/Orienteeringmaps/2009-TT-...

My route:http://nikolaynachev.com/Orienteeringmaps/2009-TT-...

Did not feel tired from the sprint yesterday, had a long walk to the star to collect myself, and as in the sprint there was an easy route choice to 1 to get you eased up in the race.

Again I had a good race, finished 3-rd and a questionable route choice and some heavy legs to 18 did not let me place couple of spots higher.

Trail Running warm up/down (Morning) 40:00 [1] 3.0 mi (13:20 / mi) +100m 12:05 / mi
ahr:120 max:155 weight:166lbs

Warm up for the race

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

Orienteering race (Morning) 15:45 [5] 2.13 mi (7:24 / mi) +22m 7:10 / mi
ahr:167 max:173

Team Trials Sprint

Map:http://nikolaynachev.com/Orienteeringmaps/2009-TT-...

My route:http://nikolaynachev.com/Orienteeringmaps/2009-TT-...

I was very tentative before that race since my bike crash last week and all the bruising and road rash, but did it did not affect my run at all.

As for the course..... Very fast and easy to get into sprint. I enjoyed it a lot. With two minutes running on a trail from the start I felt comfortable, had time to look at the course, plan the long leg, and get a bearing for control 3.
And yet... for CP 3 got off in the wrong direction. Many runners lost some time on this short leg.
For 6 got off a bit to the left from what my plan was and after crossing the paved trail I slowed down until I figured that I am on the indistinct trail in the rough open. The rest of the course was fine.

Overall, one of my very good sprint runs.

Trail Running warm up/down (Morning) 30:00 [2] 2.0 mi (15:00 / mi) +20m 14:33 / mi
ahr:125 max:155 weight:167lbs

Warm up for the race

Orienteering (Evening) 47:24 [2] 3.0 mi (15:48 / mi) +150m 13:41 / mi
ahr:118 max:156 weight:166lbs

Model for the Sat/Sunday courses

Sprint 3 - Splits

Wednesday Apr 29, 2009 #

Road Cycling (Morning) 1:05:46 [2] 17.03 mi (15.5 mph) +173m
ahr:120 max:150

Easy spinning. Home to Carnation valley and back.

Trail Running (Evening) 37:50 [2] 4.0 mi (9:28 / mi) +58m 9:03 / mi
ahr:122 max:153

Easy run with some accelerations testing my new spiked shoes for the middle/long runs. Shoes turned out good.

Tuesday Apr 28, 2009 #

Road Cycling (Evening) 1:21:54 [2] 22.33 mi (16.4 mph) +241m
ahr:123 max:152

Home to Carnation valley and back.

Monday Apr 27, 2009 #

Road Cycling (Evening) 3:09:19 [2] 52.26 mi (16.6 mph) +567m
ahr:121 max:152

Home to Carnation valley, Snohomish and back. Somewhat tired on the hills. easy spin on the flats.

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