Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nikolay

In the 7 days ending Sep 20, 2008:

	activity	#	time	miles		km		+m
	Road Cycling	1	2:38:29	47.14	(17.8/h)	75.87	(28.7/h)	408
	Indoor Cycling	1	1:15:00	22.5	(18.0/h)	36.21	(29.0/h)
	Trail Running	2	1:06:48	7.96	(8:24)	12.81	(5:13)	153
	Road Running	1	1:00:04	6.65	(9:02)	10.7	(5:37)	140
	Orienteering	1	54:24	5.29	(10:17)	8.51	(6:23)	195
	Gym Core	2	50:00
	Soccer	1	40:00	2.0	(20:00)	3.22	(12:26)
	Treadmill Running	1	37:00	4.75	(7:47)	7.64	(4:50)
	Track Running	1	30:25	3.73	(8:10)	6.0	(5:04)
	Swimming	1	21:00	0.68	(30:48)	1.1	(19:09)
	Total	7	9:53:10	100.7		162.06		896
averages - rhr:47 weight:169.8lbs

2:38

0:00

» now

Saturday Sep 20, 2008 #

Orienteering race 54:24 [4] 5.29 mi (10:17 / mi) +195m 9:14 / mi
rhr:45 weight:167lbs

Lick Creek, Cle Elum, WA
COC Orienteering event

Trail Running warm up/down 20:26 [2] 2.05 mi (9:58 / mi) +31m 9:31 / mi

Warm up / cool down

Soccer 40:00 [3] 2.0 mi (20:00 / mi)

Soccer game in the evening in the Microsoft League. We won.

Course 3 - Splits

Friday Sep 19, 2008 #

Treadmill Running intervals 25:00 [4] 3.75 mi (6:40 / mi)

Threadmil intervals at ProClub

5 x 5 min @ 9 mph(6:40min/mi) with 2 min @ 5 mph

Treadmill Running intervals (Recovery) 12:00 [1] 1.0 mi (12:00 / mi)

Threadmil intervals at ProClub

Recovery, worm up/cool down

Gym Core (Abs exercises) 25:00 [2]

ProClub: Core and abs exercises in a fast rotation circuit training

Thursday Sep 18, 2008 #

Indoor Cycling (Bike Trainer) 1:15:00 [2] 22.5 mi (18.0 mph)
ahr:129 max:144 rhr:50 weight:170lbs

Spinning on the bike trainer at home

Wednesday Sep 17, 2008 #

Swimming (Pool) 21:00 [3] 1.1 km (19:09 / km)
weight:170lbs

2 x 24 lenghts (600 yards) @ 10:30 mins

Track Running intervals (Track) 9:25 [5] 3.0 km (3:08 / km)

Wednesday night track workout.

3 sets of:
3 x 200 @ 36 with 200 rest
1 x 400 @ 80 with 400 rest

Total 3 km of intervals

Felt good. Effort wa about ~ 95% - 100%

Track Running warm up/down (Track) 21:00 [1] 3.0 km (7:00 / km)

Rest jog between the intervals

Tuesday Sep 16, 2008 #

Road Cycling 1:20:01 [3] 23.72 mi (17.8 mph) +169m
weight:170lbs

Bike to work through Bothell.
5 miles (about 15 mins) on sammamish trail did a tempo ride at 80% - 85%.
At the end passed through 51 street climb. Climbed it for 3:10 mins. bicycleclimbs.com says this equals to 386 Watts average for these 3 minutes.

Road Cycling 1:18:28 [3] 23.42 mi (17.9 mph) +239m

Ride from work home through Bothell. Moderate pace throughout with 5 miles ( ~ 15 mins) tempo ride at 85% - 90%

Monday Sep 15, 2008 #

Road Running 1:00:04 [3] 10.7 km (5:37 / km) +140m 5:16 / km
rhr:46 weight:170lbs

Lunch run through Bridle Trails park

Gym Core (Core exercises) 25:00 [2]

ProClub: Core and abs exercises in a fast rotation circuit training.

Sunday Sep 14, 2008 #

Trail Running 46:22 [3] 5.91 mi (7:51 / mi) +122m 7:22 / mi
weight:172lbs

Night run. Watershed preserve park loop.

« Earlier | Later »