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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 29 days ending Feb 29, 2004:

activity # timemileskm+mload
  Running19 18:31:37 117.4(9:28) 188.93(5:53) 1461385.9
  Orienteering11 9:20:07 42.88(13:04) 69.01(8:07) 77014 /126c11%263.9
  Tempo2 1:42:57 13.38(7:42) 21.53(4:47)52.7
  Intervals3 45:30 8.08(5:38) 13.0(3:30) 16045.5
  Strength2 40:008.0
  Repetition2 4:00 0.87(4:36) 1.4(2:51)4.0
  Total22 31:04:11 182.6 293.87 239114 /126c11%760.0
averages - sleep:7.8

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Sunday Feb 29, 2004 #

Running (Trail) 1:45:00 [3] 10.1 km (10:24 / km) +800m 7:27 / km

Ran up to Lynn Peak (921 m elevation) with Magnus and Lehel. We had ~40 minutes up and 30 minutes down. Each way was 2.6 km according to trail map. Ran a short loop at the end at higher intensity (20 minutes). Weather was very nice toward the end of the session.

Saturday Feb 28, 2004 #

Orienteering 52:00 [4] 5.8 km (8:58 / km) +150m 7:56 / km
21c slept:6.5

Determinator 5 at Robert Burnaby Park. Made a bad error in the start (controls 1-4 were in a loop. Ran to control 4 then 3, 2, 1, realized the mistake, went back to 2, 3, 4). The rest of the navigation felt pretty good. Was happy with the map reading, just not the course reading.

Running (Warm up / Cool down) 20:00 [2] 3.0 km (6:40 / km)

Warm up and cool down for the detarminator. PIcked up a few controls with Magnus.

Thursday Feb 26, 2004 #

Running (Race) 13:48 [4] 4.0 km (3:27 / km)
slept:9.0

5K race at UBC campus. I think the course must be around 4km this week. Came second, 5 seconds behind.

Running (Warm up / Cool down) 25:00 [2] 3.0 km (8:20 / km)

Warm up and cool down for the race.

Repetition (100 m) 1:30 [5] 0.6 km (2:30 / km)

Evening track session. We did 6 strides, each 100 m long.

Intervals (500m, 300m) 12:30 [5] 4.0 km (3:08 / km)

Evening track session. We did 5 repeats of: 500 m run, 100 m rest, 300 m run, 2.5 minute rest. Went good for the first three repeats, but could feel the thighs tightening up on the last two, due to the race earlier today.

Strength (Legs) 20:00 [2]

Evening track session. Did some leg strengthening exersices.

Running (Warm up / Cool down) 1:10:00 [2] 10.4 km (6:44 / km)

Warm up and cool down for track workout. Ted, Maureen, Magnus, Lehel, and Eric were present.

Tuesday Feb 24, 2004 #

Orienteering 43:09 [2] 5.3 km (8:08 / km)
slept:7.5

Picked up the controls from yesterday's WET.

Tempo 1:14:09 [3] 14.0 km (5:18 / km)

Threshold training with Lehel starting at QE school. Did about 5 times around 6 minutes at threshold pace. Used 1 minute rests in between.

Monday Feb 23, 2004 #

Orienteering 32:53 [4] 5.3 km (6:12 / km)
spiked:14/29c slept:9.0

WET 22 at UBC campus. Felt strong physically. Made a few silly mistakes. Event organizeed by Daniel Coombs, great course!

Running (Warm up / Cool down) 20:00 [2] 3.0 km (6:40 / km)

Warm up and cool down for WET with Lehel.

Sunday Feb 22, 2004 #

Orienteering (Training) 2:04:02 [2] 8.3 km (14:57 / km) +250m 12:59 / km
16c slept:6.5

Orienteering training at UBC Research Forest, just north of Maple Ridge. Alex, Leonid, Magnus and Lehel were present. The forest was open and quite detailed at times. Weather was beautiful, making it a very nice training session. The map is pretty old, so we spend a lot of time just exploring the area.

Saturday Feb 21, 2004 #

Running (Trail) 1:50:12 [3] 19.0 km (5:48 / km) +500m 5:08 / km
ahr:153 max:179 slept:9.0

Long distance trail run with Lehel. Started from the Skyride parking lot and went east on the Baden Powel Trail to Lynn Creek. Very nice weather today. Used 53:23 one way, and 53:49 beack for a total of 1:47:12. Knee feeling OK now.

Friday Feb 20, 2004 #

Note

Left knee much better now. Ice / heat combination worked very well.

Thursday Feb 19, 2004 #

Note

Left knee hurts today, will skip any training until it gets better.

Wednesday Feb 18, 2004 #

Repetition (100 m) 2:30 [5] 0.8 km (3:07 / km)

Repetition training on the track in Minoru Park, Richmond. Did 8 times 100 m.

Intervals (1000 m) 21:00 [5] 6.0 km (3:30 / km)

Did 6 1000 m intervals at 3:30 minutes with 1:30 minutes rest.

Running (Warm up / Cool down) 49:00 [2] 8.2 km (5:59 / km)

Warm up and cool down for the track workout. David and Lehel were present today. Left knee started to hurt a little bit in the beginning.

Tuesday Feb 17, 2004 #

Tempo (Cruise Intervals) 28:48 [4] 7.53 km (3:49 / km)

Cruise intervals. Did 6 by 4:48 min at 3:50min/km with 1 minute rest.

Think it's soon time for an increase in speed.

Running (Warm up / Cool down) 50:00 [2] 8.0 km (6:15 / km)

Warm up and cool down for cruise intervals.

Monday Feb 16, 2004 #

Orienteering 36:35 [4] 5.07 km (7:13 / km)
28c

WET 21 at BC Children's Hospital.

Running (Cool down) 18:00 [2] 3.0 km (6:00 / km)

Cool down with Lehel and David.

Sunday Feb 15, 2004 #

Orienteering (Training) 1:10:00 [3] 7.04 km (9:57 / km) +180m 8:49 / km
17c

Orienteering training on Burnaby Mountain. Alex Kerr, Mike Muttersbach and Lehel Fenyo were present. It was raining moderately and the temparture was around 5 degrees C. I ran together with Lehel. Vegetation very thick but we managed to get through. It was pretty wet in the forest.

Running (Trail) 35:00 [3] 6.0 km (5:50 / km) +100m 5:23 / km

DId a short trail run with Lehel after the orienteering part. Ran on trails on the northern slopes of the mountain.

Saturday Feb 14, 2004 #

Running (Easy) 1:05:00 [2] 12.0 km (5:25 / km)

Easy jogging in Pacific Spirit Park. Felt a little tired today so I cut the loop short.

Strength 20:00 [2]

Some strenght training after the run.

Thursday Feb 12, 2004 #

Running (Race) 15:56 [4] 4.5 km (3:32 / km)

5K race on UBC campus... came second again...

Running (Warm up / Cool down) 25:00 [2] 2.0 km (12:30 / km)

Warm up and cool down for the race. Very nice weather today.

Running (Easy) 55:00 [2] 8.0 km (6:53 / km)

Easy jogging with Justin down to the Safeway and back.

Wednesday Feb 11, 2004 #

Running 25:00 [3] 5.0 km (5:00 / km)

Ran with some people in my residence. We did 4 accelerations of 4 minutes each.

Running 1:01:00 [3] 12.0 km (5:05 / km)

Training with Lehel and Magnus. No regular intervals - all were a bit tired. Did a few random intervals on our route.

Tuesday Feb 10, 2004 #

Orienteering (Training) 24:18 [4] 4.8 km (5:04 / km) +30m 4:55 / km
15c slept:9.0

Reran the first WET ever held. Was happy with the speed, considering the half marathon Sunday, and WET yesterday.

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

Warm up and cool down for the orienteering training session.

Monday Feb 9, 2004 #

Orienteering 37:30 [4] 5.7 km (6:35 / km) +50m 6:18 / km
slept:8.5

WET at Capilano College. Felt okay despite yesterday's long race.

Running (Warm up / Cool down) 10:00 [1] 0.5 km (20:00 / km)

Warm up and cool down for WET.

Sunday Feb 8, 2004 #

Running race (Race) 1:20:48 [4] 21.1 km (3:50 / km)

The first half "Half Marathon" organised by Pacific Road Runners. Went perhaps a little bit too fast in the beginning. Suffered during the last 3 km of race. Ted passed me at the half way point finishing around 55 seconds before me.

Mile splits were:
5:54
5:51 (probably placed wrong)
6:19
6:09
6:09
6:12
6:13
6:25 (placed wrong)
5:59
6:14
6:22
6:15
6:12
0:36

Running (Warm up / Cool down) 40:00 [2] 6.0 km (6:40 / km)

Warm up and cool down with Ted and Maureen before and after the race.

Thursday Feb 5, 2004 #

Orienteering (Training) 30:00 [3] 4.5 km (6:40 / km) +30m 6:27 / km

Orienteering training in Queen Elizabeth Park. Feel prett tired now - think I will take Friday and Saturday off to get fully recovered for the half marathon Sunday.

Running (Warm up / Cool down) 20:00 [2] 3.5 mi (5:43 / mi)

Warm up and cool down for the training session.

Wednesday Feb 4, 2004 #

Intervals (Hills) 12:00 [5] 3.0 km (4:00 / km) +160m 3:09 / km
slept:8.0

WIT with Lehel and Magnus. We did 6 by 2 minute half hill / half flat intervals.

Running (Warm up / Cool down) 53:00 [3] 8.0 km (6:38 / km)

Warm up and cool down for intervals. Went pretty fast on our way back.

Tuesday Feb 3, 2004 #

Orienteering (Training) 37:10 [3] 4.2 km (8:51 / km) +80m 8:05 / km

Ran an excellent course set by Mathias in Jericho Beach Park.Made a few route choice errors.

Running (Warm up / Cool down) 55:50 [2] 8.5 km (6:34 / km) +60m 6:21 / km

Warm up and cool down for the orienteering training session.

Monday Feb 2, 2004 #

Orienteering (Training) 1:12:30 [3] 13.0 km (5:35 / km)
slept:8.0

Ran down to Pacific Spirit Park and ran on the map there. No WET for me today due to conflicting exam.

Sunday Feb 1, 2004 #

Running race (Race) 29:03 [4] 8.0 km (3:38 / km) +1m 3:38 / km
slept:5.0

Ice Breaker 8K road race in Steveston, Richmond. Kept up with Ted for the first 1.5km, but lost about 4-5 seconds per kilometer after that. Finished 40 seconds behind Ted in the end. Pretty happy with that result.

3:25 on first K
14:24 at half way point
14:39 on last half
3:28 on last K

Running (Warm up / Cool down) 45:00 [2] 8.0 km (5:38 / km)

Warmed up and cooled down with Ted for the race.

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