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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 28 days ending Feb 28, 2006:

activity # timemileskm+mload
  Running16 11:28:19 64.0 103.0 689188.9
  Orienteering8 4:37:04 27.77(9:59) 44.69(6:12) 19089c165.4
  Rollerskiing4 4:22:40 34.18(7:41) 55.0(4:47) 10087.7
  Strength6 3:14:0045.8
  Swimming3 1:40:0040.0
  Biking2 1:12:40 14.91(12.3/h) 24.0(19.8/h) 10035.1
  Intervals1 22:30 4.16(5:24) 6.7(3:21) 5022.5
  Stretching2 20:002.0
  Total21 27:17:13 145.02 233.39 112989c587.3

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Tuesday Feb 28, 2006 #

Strength 40:00 [2]

Core at Louise's house.

Monday Feb 27, 2006 #

Orienteering 25:00 [2] *** 2.8 km (8:56 / km)
shoes: Adidas trailrunners

Orienteering with Louise and Meghan

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Adidas trailrunners

Ran about halfway out the psit at Iona Island.

Running (Terrain) 22:00 [3] 4.0 km (5:30 / km)
shoes: Adidas trailrunners

Ran in the terrain at Iona Island.

Sunday Feb 26, 2006 #

Orienteering race 16:29 [4] **** 2.56 km (6:26 / km)
14c shoes: Adidas trailrunners

Orienteering Race in Pacific Spirit Park. 11 seconds ahead of Mike Smith.

Orienteering race 17:10 [4] **** 2.9 km (5:55 / km)
17c shoes: Adidas trailrunners

Mass start race with the 8 fastest from the first loop. 11 seconds behind Mike Smith.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Adidas trailrunners

Warm up / cool down

Orienteering 20:00 [3] *** 3.0 km (6:40 / km)
14c shoes: Adidas trailrunners

Orienteering training at Jericho Beach. Ran together with Ian, doing alternate controls.

Saturday Feb 25, 2006 #

Running 30:00 [2]
shoes: Adidas trailrunners

Placed controls with Ted at Softball City.

Orienteering 16:43 [4] 1.9 km (8:48 / km) +70m 7:26 / km
17c shoes: Adidas trailrunners

Orienteering training at Watershed Park.
Caught Robin by a minute early on. Tried to pull away, but he left me in the dust going up the ravines.

Orienteering 20:00 [2] *** 3.0 km (6:40 / km)
27c

Placed controls at Minoru Park.

Running 25:00 [2] 3.0 km (8:20 / km)
shoes: Adidas trailrunners

Ran through Minoru Park after everyone had started the o-tervals. Ran behind Scott Lemon, and Ryan Breseman for a while.

Friday Feb 24, 2006 #

Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: Adidas trailrunners

Placed some controls at UBC with Robin.

Orienteering 12:05 [4] 2.6 km (4:39 / km)
shoes: Adidas trailrunners

Ran loop one for fun, even though I placed some controls.

Orienteering 14:02 [4] 2.81 km (5:00 / km)
shoes: Adidas trailrunners

Ran loop two hard. Really tired at the end.

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas trailrunners

Control pickup.

Thursday Feb 23, 2006 #

Running 15:50 [3] 4.0 km (3:58 / km) +50m 3:44 / km
shoes: Adidas trailrunners

Ran the noon hour race at UBC. Ran the hilly course today. It was very windy. I'm still roughly 20 seconds slower than before my injury. Felt very tired at the end.

Me 15:50
Louise 18:53
Meghan 20:52 (!)

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas trailrunners

Warm up and cool down before race.

Wednesday Feb 22, 2006 #

Swimming 25:00 [3]

Swimming at the UBC aquatic centre.

Running intervals 14:04 [5] 4.0 km (3:31 / km)
shoes: Adidas trailrunners

Intervals following the storm the wall course. Measured in OCAD that the course is 1006 meters long.

3:56.1 - easy first one
3:24.1
3:23.8
3:20.7

Running (Warm up / cool down) 25:00 [2] 3.0 km (8:20 / km)
shoes: Adidas trailrunners

Warm up cool down for intervals.

Tuesday Feb 21, 2006 #

Biking (Tempo) 15:00 [4] 4.0 km (16.0 kph)
shoes: Adidas trailrunners

Tempo biking around the campus.

Strength 15:00 [2]

Strength and stretching after biking.

Monday Feb 20, 2006 #

Strength 44:00 [3]

Core training with Meghan, Magnus and Louise.

Sunday Feb 19, 2006 #

Biking (Trails) 57:40 [3] 20.0 km (20.8 kph) +100m
shoes: Adidas trailrunners

Biking around on the trails in Pacifc Spirit Park, out to UBC and back.

Orienteering 18:00 [5] 4.0 km (4:30 / km)
shoes: Adidas trailrunners

Orienteering intervals with Meghan and Louise at UBC. 5 by 800 m.

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Adidas trailrunners

Warm up / cool down for intervals, time inbetween intervals.

Running 10:00 [3] 2.0 km (5:00 / km)

Running around campus with M+L making movies and taking pictures for the training camp this weekend.

Swimming 25:00 [3]

Swimming at the UBC aquatic centre with M+L.
C • Intense cookie chewing 1

Saturday Feb 18, 2006 #

Rollerskiing 1:21:50 [3] 20.0 km (4:06 / km) +100m 4:00 / km
shoes: Skiboots

Rollerskiied from Rice Lake almost to Seyomour Dam. 10 km each way. Nice, undulating, paved trail.

02 09:07
03 04:39
05 08:19
06 05:14
07 03:47
10 10:28 - 40:52

14 19:11
15 03:22
16 03:28
17 04:21
18 03:20
19 04:02
20 03:15 - 40:58

Rollerskiing 10:00 [2] 2.0 km (5:00 / km)
shoes: Skiboots

Easy rollerskiing close to the parking lot, waiting for the others to get back from their run.

Thursday Feb 16, 2006 #

Running 55:00 [2] 8.0 km (6:53 / km)
shoes: Adidas trailrunners

Warm up and cool down for the interval session.

Intervals 22:30 [5] 6.7 km (3:21 / km) +50m 3:14 / km
shoes: Adidas trailrunners

Did 7 times 900 m trail intervals. Bad stomach cramp on the last one.

3:16.2
3:11.3
3:12.9
3:11.7
3:09.4
3:12.3
3:26.3

Wednesday Feb 15, 2006 #

Orienteering 35:39 [4] 5.6 km (6:22 / km) +70m 5:59 / km
shoes: Adidas trailrunners

WET at Deer Lake.

Running (Control pickup) 15:00 [2] 2.0 km (7:30 / km)

Control pickup after the WET with Meghan and Louise.

Strength 18:00 [1]

Stick exercises with Louise.

Tuesday Feb 14, 2006 #

Orienteering 17:10 [3] 2.86 km (6:00 / km)
shoes: Adidas trailrunners

Ran a course at BCIT.

Orienteering 13:45 [4] 2.45 km (5:37 / km)
shoes: Adidas trailrunners

Ran another sprint course at BCIT.

Rollerskiing 28:00 [3] 6.0 km (4:40 / km)

Rollerskiing at the paved trail in Seymour Demonstration Forest. With Louise running for the first 10 minutes.

Running (Terrain) 35:00 [2] 4.0 km (8:45 / km) +59m 8:09 / km
shoes: Adidas trailrunners

Terrain running with Louise at Seymour Demonstration Forest.

Monday Feb 13, 2006 #

Running (Trails) 53:00 [2] 8.0 km (6:38 / km)
shoes: Adidas trailrunners

Easy running around in Pacific Spirit park with LO and MJ.

Strength 26:00 [2]
shoes: Adidas trailrunners

Core training.

Stretching 10:00 [1]

Stretching.

Sunday Feb 12, 2006 #

Running 1:35:00 [3] 14.0 km (6:47 / km) +200m 6:20 / km
shoes: Adidas trailrunners

Terrain running by Rice Lake (30 minutes)
Tempo run down to Seymour River (19:42)
Ran across the suspension bridge across Lynn Creek. Run North to the ow bridge. Ran through the terrain at Rice Lake again.

Stretching 10:00 [1]

Running (Terrain) 22:00 [2] 4.0 km (5:30 / km) +70m 5:03 / km

Terrain running with Louise around Rice Lake.

Saturday Feb 11, 2006 #

Swimming 50:00 [3]

Swimming at the UBC aquatic centre.
Did lengths, switching between only kicking and only using my arms.
Did some resistance training by walking / running in the shallow end.

Rollerskiing 1:05:50 [3] 14.0 km (4:42 / km)
shoes: Skiboots

Rollerskiied at Iona Island.
24:26 out, 24:14 back.

Running 29:25 [2] 6.0 km (4:54 / km)
shoes: Adidas trailrunners

Easy running with Magnus after the skiing.

Friday Feb 10, 2006 #

Running warm up/down 57:45 [2] 7.0 km (8:15 / km)
shoes: Adidas trailrunners

Warm up / cool down with Louise for interval training. Jogging down stairs between intervals.

Running intervals 14:15 [5] 3.0 km (4:45 / km) +210m 3:31 / km
shoes: Adidas trailrunners

Star intervals (3) and flat intervals (3).

Stairs:
2:13.9, 4:35.9 rest
2:18.0, 5:18.0 rest
2:20.4

Flat intervals
2:16.1, 1:35.0 rest, with Louise
1:45.0, 1:24.8 rest
1:43.0, 2:02.7 rest
1:42.2,

Wednesday Feb 8, 2006 #

Orienteering race (WET) 21:01 [4] **** 4.21 km (5:00 / km) +50m 4:43 / km
shoes: Adidas trailrunners

WET at BC CHildren's Hospital.
Mass start, ran in a pack with Magnus, Robin, and John.

Running warm up/down 38:00 [2] * 6.0 km (6:20 / km) +50m 6:05 / km
shoes: Adidas trailrunners

Warm up and cool down (re ran the course, picking up controls). Streching too.

Tuesday Feb 7, 2006 #

Rollerskiing 1:17:00 [2] 13.0 km (5:55 / km)
shoes: Skiboots

Rollerskiing down SW. Marine Drive, while Louise was running.

Monday Feb 6, 2006 #

Running 45:00 [2] 8.0 km (5:38 / km) +50m 5:27 / km
shoes: Adidas trailrunners

Easy run with MJ, LO, MM.

Strength 51:00 [2]

Dynamic strength at a field (25 minutes).
Core at Louise's house (26 minutes).

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