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Training Log Archive: Nikolay

In the 7 days ending Feb 27, 2016:

activity # timemileskm+m
  Trail Running2 10:39:15 27.91(22:54) 44.92(14:14) 3199
  Road Running1 5:00:33 26.21(11:28) 42.18(7:08) 619
  Gym Upper Body2 1:30:00
  Orienteering1 1:21:08 8.39(9:40) 13.5(6:01) 212
  Swimming2 33:25 1.13(29:33) 1.82(18:22)
  Gym Legs1 30:00
  Track Running1 10:55 1.86(5:51) 3.0(3:38)
  Total8 19:45:16 65.5 105.42 4031
  [1-5]8 19:07:35

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SuMoTuWeThFrSa

Saturday Feb 27, 2016 #

Event: Desert Run 2016
 
12 PM

Trail Running warm up/down 12:54 intensity: (31 @0) + (5:03 @1) + (3:47 @2) + (2:46 @3) + (47 @4) 0.76 mi (16:59 / mi) +7m 16:31 / mi
ahr:109 max:146

Orienteering race 1:21:08 intensity: (6 @0) + (10 @1) + (7 @2) + (8:55 @3) + (36:18 @4) + (35:32 @5) 8.39 mi (9:40 / mi) +212m 8:58 / mi
ahr:159 max:167

Forest Runs - Day 1

Trail Running warm up/down 16:14 intensity: (29 @1) + (3:01 @2) + (6:27 @3) + (6:17 @4) 1.57 mi (10:20 / mi) +6m 10:13 / mi
ahr:131 max:146

9 PM

Road Running 5:00:33 intensity: (39:20 @1) + (2:19:40 @2) + (2:01:33 @3) 26.21 mi (11:28 / mi) +619m 10:41 / mi
ahr:117 max:138

Easy pace marathon night run between the two days races . Because Barkley is a month away
C • night marathon 2

Long - Splits

Wednesday Feb 24, 2016 #

6 PM

Track Running intervals 10:55 [5] 3.0 km (3:38 / km)

5 x 600 with 90" rest

1:28 per lap (2:11 per 600) Group 6

Did not have time to warm up. Legs felt like lead after the first repeat all the way through the end of workout :(
7 PM

Gym Upper Body 30:00 [3]

Gym Legs 30:00 [3]

8 PM

Swimming 16:35 [3] 0.91 km (18:13 / km)

Pool Swim 5 x 200 yd

3:18 per 200 (1:39 per 100)

Monday Feb 22, 2016 #

6 PM

Gym Upper Body 1:00:00 [3]

7 PM

Swimming 16:50 [3] 0.91 km (18:30 / km)

Pool Swim 5 x 200 yd

3:22 per 200 (1:41 per 100)

Sunday Feb 21, 2016 #

10 AM

Trail Running 10:10:07 intensity: (37:04 @0) + (3:04:58 @1) + (4:24:15 @2) + (2:03:50 @3) 25.58 mi (23:51 / mi) +3187m 17:12 / mi
ahr:106 max:140

The first and hardest 50 K of the Issy Alps 100 mile route by SMRGand my friend George.

Ended up doing Mailbox and Teneriffe only. Lots of snow over 3500 feet which made the going slow. Skipped Mt Si and Little Si as I already got my 10 hours I was planning to be out there

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