Training Log Archive: Nikolay

In the 7 days ending Mar 16, 2007:

activity

time

miles

Road Running

3:15:04

17.81

(10:57)

28.66

(6:48)

Orienteering

42:38

3.73

(11:26)

6.0

(7:06)

Total

3:57:42

21.54

(11:02)

34.66

(6:52)

1:45

0:00

Event: Flying Pig XI

Road Running warm up/down 30:00 [2] 3.0 km (10:00 / km)

Orienteering race (Middle) 42:38 [4] 6.0 km (7:06 / km)

Road Running intervals (Mixed) 48:00 [5] 3.7 mi (12:58 / mi)
ahr:146 max:169

4 x 12 min:
500 hills x 3:18
500 descend x 2:10
4x100 sprint

Road Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
ahr:135

Road Running long (Trail) 1:45:04 [3] 11.0 mi (9:33 / mi)
ahr:144 max:164

Cougar mountain trails