Attackpoint - performance and training tools for orienteering athletes

Training Log: tnipen

In the last 7 days:

activity	#	time	miles		km		+m
Running	2	1:25:36	8.11	(10:33)	13.05	(6:34)	137
Orienteering	1	25:57	2.3	(11:17)	3.7	(7:01)
Tempo	1	23:58	4.16	(5:46)	6.69	(3:35)	45
Intervals	1	15:20	2.98	(5:08)	4.8	(3:12)
Total	3	2:30:51	17.55	(8:36)	28.24	(5:21)	182

1:08

0:00

Thursday May 16 #

5 PM

Tempo (ChancellorLoop) 23:58 [4] 6.69 km (3:35 / km) +45m 3:28 / km
shoes: DS Trainers

3x8 mins on trails with Mike, off 1min. Finally a good workout, times were strangely good, close to those in late fall 2010. Splits: Pioneer (2:40-2:48), Spanish (3:40-3:48), Turn (6:02-6:09), Salish (6:40-6:50).
7:55.30 -- 1'14
7:57.47 -- 1'07
8:05.30 (was 7 seconds behind at the first turn, but kept speed after that)
10814
13.679
182.0

Running warm up/down 44:16 [2] 7.05 km (6:17 / km) +137m 5:43 / km
shoes: DS Trainers

Wednesday May 15 #

7 PM

Orienteering race 25:57 [4] 3.7 km (7:01 / km)
shoes: La Sportiva 2012

Orienteering at Deep Cove. The Collings brothers decided to follow me a second time around the course. Decent naviation. Fun foresty course set by Chris Benn.

Tuesday May 14 #

7 PM

Intervals 15:20 [5] 4.8 km (3:12 / km)
shoes: Hyperspeed 4

Intervals with Gilles, Julien, Louise, Catherine, and Rory. 3x(600m + 1000m). Around 2-2:30 rest. Quite tired so the times were a bit slow.
1:47.62 -- 2'04
3:14.26 -- 2'38
1:50.69 -- 2'14
3:16.68 -- 2'39
1:53.23 -- 3'26
3:17.99

Running warm up/down 41:20 [2] 6.0 km (6:53 / km)
shoes: DS Trainers

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