Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2006:

activity	#	time	miles		km		+m	load
Trail running	6	8:09:49	45.73	(10:43)	73.6	(6:39)	1530	127.1
Running	10	7:04:07	39.18		63.06		225	117.3
Orienteering	6	4:06:57	23.39	(10:33)	37.65	(6:34)	655	197.6
Terrain running	2	1:17:04	7.46	(10:20)	12.0	(6:25)	80	23.8
Biking	1	1:00:59						24.4
Intervals	2	16:55	3.11	(5:27)	5.0	(3:23)		16.9
Total	17	21:55:51	118.87		191.31		2490	507.1

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Saturday Sep 30, 2006 #

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Intergrators 2006

Warm up for race (15 minutes) and control pickup with Stefan (20 minute).

Orienteering race 41:55 [4] **** 7.0 km (5:59 / km) +150m 5:25 / km
shoes: Intergrators 2006

Orienteering race at Grasslands, Kamloops.

Sweet open terrain with tall grass making the running physical. Had a few smaller 20 second errors, but nothing major. Felt strong up the hills. Stefan ~43, Brian May ~46, Magnus ~52, Scott ~53.

Orienteering 18:22 [4] **** 4.0 km (4:36 / km)
shoes: Adidas trailrunners

Sprint training at Riverside Park.
8:55
9:27

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

Control pickup

Thursday Sep 28, 2006 #

Biking 28:00 [3]
shoes: Adidas trailrunners

Biking to UBC.

Biking 32:59 [3]
shoes: Adidas trailrunners

Biking to and from work picknic at Jericho.

Wednesday Sep 27, 2006 #

Orienteering race 25:33 [4] **** 4.2 km (6:05 / km)
shoes: Adidas trailrunners

Orienteering at Camosun bog. Mass-start event. Robin pushed hard right from the start, and 5 of us (Magnus, Stefan, Robin, John Markez and me) formed a group in the middle bit.

Terrain running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Adidas trailrunners

Cool down after the race.

Tuesday Sep 26, 2006 #

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

Warm up for interval training.

Intervals intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Adidas trailrunners

1200 m intervals. Had an upset stomach so had to drop out after 2.5 intervals. Felt tired too.

Monday Sep 25, 2006 #

Trail running 36:00 [2] 6.0 km (6:00 / km) +80m 5:37 / km
shoes: Adidas trailrunners

Running with Louise along Wreck beach.

Sunday Sep 24, 2006 #

Note

GVOC champs

Running warm up/down 30:00 [2] 2.5 km (12:00 / km) +30m 11:19 / km
shoes: Adidas trailrunners

Warm up for the sprint in Stanley Park (15 mins). Control pickup with Robin (15 mins).

Orienteering race 18:55 [4] **** 3.0 km (6:18 / km) +60m 5:44 / km
shoes: Adidas trailrunners

GVOC sprint distance championships in Stanley Park. Fun, detailed area. Had a few mistakes, but probably no more than 90 seconds.
Magnus was 18:45
Robin tied me with 18:55
And Louise was 20:01

Orienteering race 51:02 [4] ** 7.9 km (6:28 / km) +200m 5:44 / km
shoes: Adidas trailrunners

GVOC long distance championships at Stanley Park. Ran pretty hard out from the start. Thought I was going to lose a lot of speed before the end, but I managed to finish ok up the big hill in the end.

Running warm up/down 35:18 [2] 5.0 km (7:04 / km) +70m 6:36 / km
shoes: Adidas trailrunners

Control pickup with Louise. Felt really tired.

Saturday Sep 23, 2006 #

Trail running 1:39:28 [3] 10.0 km (9:57 / km) +300m 8:39 / km
shoes: Adidas trailrunners

Trail running and some terrain running with Louise and Meghan Molnar at Alice Lake. To keep the speed up, I ran in the woods, and then faster on the trails to catch up.

Trail running 32:19 [2] 5.0 km (6:28 / km) +200m 5:23 / km
shoes: Adidas trailrunners

Trail run at the cool hills near Squamish. Very detailed rock, cliff landscape. Perhaps a bit steep, but definetly some of the better orienteering terrain around this area.

Thursday Sep 21, 2006 #

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics MagicRacers

Running race 17:30 [4] 4.56 km (3:50 / km) +65m 3:35 / km
shoes: Asics MagicRacers

Noon hour 5K race at UBC. Longer course than usual. Julian pushed quite hard form the start, he says he forgot / didn't realize we had the big climb near the end of the course. He finished 11 seconds ahead, though he lost around 8 seconds earlier not knowing which street to turn off on. Bruce was 47 seconds behind me.

Tuesday Sep 19, 2006 #

Running warm up/down 21:11 [2] 4.5 km (4:42 / km)
shoes: Adidas trailrunners

Warm up 21:11. Joined the Xcountry team practice.

Running tempo 12:56 [4] 3.5 km (3:42 / km)
shoes: Adidas trailrunners

15 minute steady.

Running intervals 16:35 [5] 4.7 km (3:32 / km) +10m 3:29 / km
shoes: Adidas trailrunners

6 by 800 meters on grass:
225.5 - 145.3 rest, we all ran the wrong loop.
250.0 - 143.2
249.4 - 142.2
250.6 - 137.9
250.8 - 134.3
247.1 -

Happy about keeping an even tempo on all of them.

Running 45:00 [2] 6.0 km (7:30 / km)
shoes: Adidas trailrunners

Various exercises, strides, etc.

Monday Sep 18, 2006 #

Running 27:51 [2] 5.5 km (5:04 / km)
shoes: Adidas trailrunners

Running with Louise around UBC campus. Decided to take an easy day today after 5 hours of training on the weekend.

Sunday Sep 17, 2006 #

Trail running 1:33:09 [2] 14.0 km (6:39 / km) +150m 6:19 / km
shoes: Adidas trailrunners

Trail running with LO, MJ, JM, TdeSC, and the two swiss people. We ran up the Mamquam valley looking for lava. LO and I turned around earlier to pick up the Foub, so we found no lava. The terrain had a Silver Valley feel to it.

Mamquam Valley mapable but a bit dense.

Trail running 1:40:00 [2] 15.0 km (6:40 / km) +400m 5:53 / km
shoes: Adidas trailrunners

Trail / terrain running with Robin and Louise.
We ran lower down the Mamquam Valley. The first 4 or so K go through really nice forest, with smaller contours. After crossing the river, we entered a Nester's Hill kind of area, though a bit steeper. Lots of open rock areas, and trails.

Lower Mamquam Valley definetly mapable, and so is the trail area on the south side of the river.

Note

Louise and I also went to Alice Lake. Forest very nice: little deadfall, though so smaller trees with branches. Some contour detail. Only checked out a small area.

LO, RF and I also checked out Murin Park. Very cool, though quite steep. Big cliffs, rocks, and open woods in sections. A little bit like Lighthouse park, just more runnable.

Saturday Sep 16, 2006 #

Running 45:00 [2] 4.0 km (11:15 / km)
shoes: Adidas trailrunners

Various warm up activities. Also ran 15:52 with Louise on the trails in Sunnyside Park.

Intervals 6:55 [5] 2.0 km (3:28 / km)
shoes: Adidas trailrunners

2 times 1000m intervals on track. I already did intervals this week, so I only did two.

Orienteering 6:30 [4] *** 1.2 km (5:25 / km)
shoes: Adidas trailrunners

Ran Ted's orienteering course for his track team.

Trail running 37:23 [2] 6.0 km (6:14 / km) +40m 6:02 / km
shoes: Adidas trailrunners

Ran in Delta Nature Reserve. This is the accessible part of Burns Bog. Ran on some boardwalks through the bog. Cool forest in places, but no details. Running off the trails is probably also frowned upon, since running causes complete destruction of the soil.

Delta Nature Reserve not mapable.

Friday Sep 15, 2006 #

Terrain running 42:04 [3] 7.0 km (6:01 / km) +80m 5:41 / km
shoes: Adidas trailrunners

Ran along the beach on the rocky ground out to Spanish Banks. The running was tough, but good terrain simulation. Ran back along the trails in PS park.

Wednesday Sep 13, 2006 #

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Adidas trailrunners

Warm up with Ian, cool down with RF and MJ.

Orienteering 33:32 [4] *** 4.2 km (7:59 / km) +130m 6:55 / km
shoes: Adidas trailrunners

WET 1 from the UBC Anthropology museum. Fun run on Louise's new map. Fun to run along the beach, also nice to run through the building area near the museum.

Saturday Sep 9, 2006 #

Event: BC Orienteering Championships 2006

Note

BC Championships 2006

Tuesday Sep 5, 2006 #

Running warm up/down 54:46 [2] 7.0 km (7:49 / km) +50m 7:33 / km
shoes: Adidas trailrunners

Warm up (with Robin) for intervals, and cool down (with Louise and Robin).

Trail running intervals 11:30 [5] 3.6 km (3:12 / km) +60m 2:57 / km
shoes: Adidas trailrunners

6 by ~600 m trail intervals in Pacific Spirit Park. Found a triangle loop, where two sides of it were the intervals, and the last was the cool down.

Sunday Sep 3, 2006 #

Trail running 1:20:00 [2] 14.0 km (5:43 / km) +300m 5:10 / km
shoes: Adidas Xcountry

Trail running with Louise, Ted, and Maureen in Watershed Park.

Saturday Sep 2, 2006 #

Orienteering 51:08 [4] **** 6.15 km (8:19 / km) +115m 7:36 / km
shoes: Adidas Xcountry

Orienteering training at Byrne Creek with Louise. Treated the course as a race, i.e. individual starts, and control descriptions.

Good speed in the beginnintg, but the ravine crossings killed me. 51:08, Louise was about 59:45.

Running warm up/down 8:00 [2]

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