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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2004:

activity # timemileskm+mload
  Running20 14:53:54 95.81(9:20) 154.19(5:48) 400277.3
  Orienteering10 9:38:30 49.34(11:44) 79.4(7:17) 490337.8
  Swimming3 1:15:0030.0
  Intervals3 47:50 9.07(5:16) 14.6(3:17)47.8
  Cross country running1 45:00 3.73(12:04) 6.0(7:30)9.0
  Strength2 30:004.5
  Repetition1 5:00 0.75(6:42) 1.2(4:10)5.0
  Total24 27:55:14 158.69 255.39 890711.5

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Tuesday Nov 30, 2004 #

Orienteering 1:00:00 [3] 6.0 km (10:00 / km) +40m 9:41 / km

Orienteering training with Robin in Pacific Spirit Park.

Monday Nov 29, 2004 #

Running (Warm up / cool down) 15:00 [2] 3.0 km (5:00 / km)

Cool down with Magnus, picking up controls.

Orienteering (WET) 28:30 [4] 5.5 km (5:11 / km)

First we did 2 memory controls in a park, then we did a course through the residential area. Many controls were in small parks.

Sunday Nov 28, 2004 #

Running (Warm up) 15:00 [2] 2.0 km (7:30 / km)

Warm up for the determinator at SFU.

Orienteering (Race) 51:00 [4] 7.2 km (7:05 / km) +200m 6:13 / km

Orienteering at Simon Fraser University. Very hilly area, forest not bad in some places.

Saturday Nov 27, 2004 #

Running 1:00:00 [2] 10.2 km (5:53 / km) +100m 5:36 / km

Ran down to Jericho and up through the park along 4th. Back along 10th. Took a detour around CICSR.

Friday Nov 26, 2004 #

Running 20:00 [2] 3.5 km (5:43 / km)

Easy running with Louise around campus.

Strength 15:00 [2]

Strength training with Louise in the gym at the aquatic centre.

Swimming 30:00 [3]

Swimming with Louise at the aquatic centre.

Thursday Nov 25, 2004 #

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

Warm up with Bruce for the 5K race.

Running (Race) 18:00 [4] 5.0 km (3:36 / km)

5K race at UBC. Ran the longer forest loop this week.

Running (Warm up / cool down) 50:00 [2] 7.0 km (7:09 / km)

Warm up for intervals. MJ, MR, ME, and LO were there.

Intervals (5 x 1000m) 17:20 [5] 5.0 km (3:28 / km)

Did 5 times 1000m at the track at around 3:28min/km. Felt tired today, as the 5K race was tough today.

Tuesday Nov 23, 2004 #

Swimming 25:00 [3]

Swimming at the UBC Aquatic Centre. Did 10 lengths.

Orienteering (Control placing) 25:00 [2] 3.0 km (8:20 / km)

Placed some pinflags at the BC Children's Hospital map.

Orienteering (Night-O) 25:00 [4] 4.0 km (6:15 / km)

Ran a two person relay. Meghan + me against Louise + Robin. Ran for about 8 minutes then switched. Repeated 3 times.

Running (Control pickup) 20:00 [2] 3.0 km (6:40 / km)

Picked up the flags after the training with Robin.

Monday Nov 22, 2004 #

Running (Warm up / cool down) 15:00 [2] 2.0 km (7:30 / km)

Warm up and cool down with Robin for the WET.

Orienteering (Night-O) 44:30 [4] 9.3 km (4:47 / km) +50m 4:40 / km

Orienteering training in Champlain Heights. Long course this week. Felt good in the legs, despite feeling tired earlier in the day.

Sunday Nov 21, 2004 #

Running (Warm up / cool down) 40:00 [2] 7.0 km (5:43 / km)

Warm up and cool down with Lehel and Justin for the Fall Classic 10K race.

Very cold this morning (~3 C), debated wearing short sleeves instead of a singlet. Saw other people wearing singlets, so thought it would be ok. Ran with running gloves.

Running (Race) 36:19 [4] 10.0 km (3:38 / km) +50m 3:33 / km

2004 Fall Classic 10K. Course was hilly this year, and had more turns.

4 14:07
5 17:38
6 21:24

8 29:00
10 36:19

Running (Easy) 50:00 [2] 7.1 km (7:03 / km) +100m 6:35 / km

Ran down to Jericho, up through the park along 4th to 10th, and then to Safeway. Took the bus back.

Friday Nov 19, 2004 #

Running 31:00 [2] 5.0 km (6:12 / km)

Running in the forest by UBC with headlamps with Louise.

Thursday Nov 18, 2004 #

Running (Warm up) 25:00 [2] 5.0 km (5:00 / km)

Warm up for the 5K race at UBC.

Running (Race) 15:33 [4] 4.5 km (3:27 / km) +30m 3:21 / km

5K race at UBC, about 30 seconds faster than a month ago.

Intervals (6 x 800m) 15:30 [5] 4.8 km (3:14 / km)

Intervals at the track. Same exercise as last week. Started out at about 2:36 per set. Last ones were down to 2:27. THe last two felt really tough in the legs.

Running (Warm up) 50:00 [2] 7.0 km (7:09 / km)

Warm up and cool down for the interval session. MJ, MR, RF, and LO were there.

Wednesday Nov 17, 2004 #

Running (Easy) 40:00 [2] 7.0 km (5:43 / km)

Easy running around campus, checking out parts of the 10K course this Sunday.

Tuesday Nov 16, 2004 #

Swimming 20:00 [3]

Did 10 lengths at the UBC Aquatic Centre.

Cross country running (Control pickup) 45:00 [2] 6.0 km (7:30 / km)

Picked up controls from yesterday... couldn't find my map, so had to do it map memory.

Monday Nov 15, 2004 #

Orienteering 55:00 [3] 7.0 km (7:51 / km)

Orienteering training at UBC, picked up controls from yesterday.

Orienteering 24:00 [4] 3.8 km (6:19 / km) +100m 5:35 / km

WET in Queen Elizabeth Park. Quite technical course (map reading and route choice). Very hilly too.

Running (Warm up / cool down) 25:00 [2] 3.0 km (8:20 / km) +30m 7:56 / km

Warm up (5 minutes) and cool down (20 minutes) for WET event. Cool down with Magnus on the grass in the park..

Sunday Nov 14, 2004 #

Orienteering (Control placing) 35:00 [3] 5.0 km (7:00 / km)

Placed the Acadia controls for the training event.
Also, placed some controls for the relay even in Jericho Beach Park.

Orienteering 1:15:00 [3] 10.0 km (7:30 / km) +100m 7:09 / km

Orienteering training from Jericho, up to UBC, and back. Had a 5min washroom break on the way.

Ran straight on the leg across the ravine in Pacific Spirit Park... was quite steep, but the vegitation was not too thick.

Running (Control pickup) 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km

Picked up some controls for the relay.

Saturday Nov 13, 2004 #

Running (Easy) 27:00 [2] 4.0 km (6:45 / km)

Easy jogging with Louise by False Creek.

Friday Nov 12, 2004 #

Intervals (800s) 15:00 [5] 4.8 km (3:07 / km)

Inetrvals at the track. We did 6 by 800m at roughly 2:30 each.
Felt good today.

Running 40:00 [2] 7.0 km (5:43 / km)

Warm up / cool down.

Strength 15:00 [1]

Strength after the intervals.

Thursday Nov 11, 2004 #

Running 1:10:00 [3] 10.0 km (7:00 / km) +50m 6:50 / km

random running in stanley park, between cheering the masters running on

Wednesday Nov 10, 2004 #

Running (Easy) 35:00 [2] 6.0 km (5:50 / km)

Easy running around the UBC campus in the evening.

Tuesday Nov 9, 2004 #

Orienteering (Night-O) 55:00 [4] 7.0 km (7:51 / km)

Orienteering training in Vanier Park and along False Creek. Ran together with Robin.

Monday Nov 8, 2004 #

Running (Warm up / cool down) 15:00 [2] 2.0 km (7:30 / km)

Warm up with Magnus and Robin before the WET event.

Orienteering (WET) 50:30 [4] 5.1 km (9:54 / km)

Course was probably around 7-8km when distances around on bridges was added.

Fun event, quite technical, and physical.

Saturday Nov 6, 2004 #

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

Warm up for the H2H relay.

Running (Race) 57:32 [4] 14.89 km (3:52 / km)

Haney to Harrison Relay leg 5 to Athey Road #2.
Road was banked, so right leg started to seize after about 5 km. Ran in the middle of the road after that.

Thursday Nov 4, 2004 #

Running (race) 13:30 [4] 3.0 km (4:30 / km)

5K race at UBC.

Repetition (6 by 200m) 5:00 [5] 1.2 km (4:10 / km)

Training at the track.

Running (Warm up / cool down) 50:00 [2] 7.0 km (7:09 / km)

Warm up an cool down at the track. Only did 6 x 200m, instead of 15 x 200 like the rest. Wanted to be rested for Saturday's relya race.

Tuesday Nov 2, 2004 #

Orienteering 50:00 [3] 6.5 km (7:42 / km)

Orienteering training with Louise at UBC campus.

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