Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2005:

activity	#	time	miles		km		+m				load
Running	9	7:36:13	44.3		71.3		80				197.3
Orienteering	3	3:49:50	11.87	(19:22)	19.1	(12:02)	450	16 /	60c	26%	107.5
Biking	1	2:45:00									66.0
Intervals	2	12:30	2.73	(4:34)	4.4	(2:50)					9.5
Total	12	14:23:33	58.91		94.8		530	16 /	60c	26%	380.3

3:33

0:00

» now

Saturday Apr 30, 2005 #

Orienteering 48:00 [3] 5.0 km (9:36 / km) +100m 8:44 / km
shoes: Nike shoes

Orienteering with Louise on Saltspring Island. Ran right from our campsite on the Ruckle Park map.

Biking 2:45:00 [3]

On Saltspring and Pender Island.

Friday Apr 29, 2005 #

Orienteering 2:23:00 [3] **** 8.0 km (17:53 / km) +200m 15:53 / km
39c shoes: Nike shoes

Orienteering with Louise in Ruckle Park.

Thursday Apr 21, 2005 #

Running (Warm up / cool down) 35:00 [2] 6.0 km (5:50 / km)
shoes: Nike shoes

Warm up and cool down with Louise for threshold training.

Running tempo (Cruise Intervals) 28:00 [4] 7.4 km (3:47 / km)
shoes: Nike shoes

6 times 1250 meters, with 1 minute break in between. Range between 4:32, and 4:48.

Tuesday Apr 19, 2005 #

Intervals 7:30 [5] 2.4 km (3:07 / km)

3 by 800m at around 2:30 each.

Running (Warm up / cool down) 50:00 [3] 7.0 km (7:09 / km)

Warm up and cool down for the interval session at the track. T+M dSC, MJ, LO and I were there.

Monday Apr 18, 2005 #

Running (Warm up / cool down) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike shoes

Warm up with Magnus before the WET.

Running 26:30 [4] 4.9 km (5:24 / km) +50m 5:09 / km
shoes: Nike shoes

WET at Cates Park.

Was fun. Went hard on the first loop. Got tired on the second loop. Had about a minute mistake on the second loop.

Lehel beat me by about 30 seconds. Magnus finished just behind me.

Sunday Apr 17, 2005 #

Running (Warm up) 30:00 [2] 6.0 km (5:00 / km)
shoes: Nike shoes

Warm up with Louise and Alexandra for the Sunrun.

Running race 41:43 [3] 10.0 km (4:10 / km) +30m 4:07 / km
shoes: Nike shoes

Paced Louise on her race.

She ran faster than we expected. Should be top 100 women out of 25000.

Thursday Apr 14, 2005 #

Running 1:00:00 [3]
shoes: Nike shoes

Running with Louise

Tuesday Apr 12, 2005 #

Running (Warm up / cool down) 40:00 [3] 5.0 km (8:00 / km)

Warm up and cool down for interva session. JO, LO, TdSC, MdSC, MJ, AK were there.

Intervals (short) 5:00 [3] 2.0 km (2:30 / km)
shoes: Asics MagicRacers

10 * 200m intervals between 30.5 and 31.8 seconds each.

Sunday Apr 10, 2005 #

Note

DT final

Orienteering race 38:50 [4] *** 6.1 km (6:22 / km) +150m 5:40 / km
spiked:16/21c shoes: Nike shoes

Determinator final in Byrne Creek Park.
Ran hard the whole way, started getting tired after 5 minutes. Knee didn't hurt.

The orienteering was good despite not being used to racing again. Some 5 second errors at a few of the controls.

Very muddy in places.

Lehel beat me by 44 seconds.

« Earlier | Later »