Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nikolay

In the 7 days ending Nov 17, 2007:

activity

time

miles

Indoor Cycling

2:00:00

26.5

(13.2/h)

42.65

(21.3/h)

Circuit Training

40:00

Orienteering

26:54

3.4

(7:55)

5.47

(4:55)

Rowing

20:00

3.17

(9.5/h)

5.1

(15.3/h)

Terrain Running

15:00

1.24

(12:04)

2.0

(7:30)

Total

3:41:54

34.31

55.22

averages - rhr:45 weight:170lbs

1:00

0:00

» now

Saturday Nov 17, 2007 #

Orienteering race (Sprint) 26:54 [5] 3.4 mi (7:55 / mi)
ahr:170 max:177 rhr:45 weight:170lbs

WIOL 2 - Course 7

Terrain Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Warm up for the race

Course 7 - Splits

Thursday Nov 15, 2007 #

Indoor Cycling tempo (Stationary Bike) 1:00:00 [4] 13.0 mi (13.0 mph)
ahr:138 max:158

Indoor cycling.
Hills workout with average to low rpm and high resistence. 63 - 85 rpms

This really feels like a workout now. Should keep the rpms in check no much sense doing 150 rpms sprints.

Wednesday Nov 14, 2007 #

Rowing intervals (Erg machine) 20:00 [4] 5.1 km (15.3 kph)

Rowing intervals:
2x10 min: 2500 m, 2600 m

Circuit Training 40:00 [2]

30 mins - abs
10 mins - legs strenght

Monday Nov 12, 2007 #

Indoor Cycling intervals (Stationary Bike) 1:00:00 [4] 13.5 mi (13.5 mph)
ahr:135 max:164

Indoor cycling.
Intervals with high resistance( 65 - 85 rpms) with sprints to 120

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