Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2007:

activity	#	time	miles		km		+m		load
Trail running	11	10:18:54	55.4	(11:10)	89.15	(6:57)	1200		183.6
Orienteering	6	4:10:00	23.05	(10:51)	37.1	(6:44)	275	109c	181.0
Running	5	4:01:30	25.79	(9:22)	41.5	(5:49)			48.3
Terrain running	1	1:45:00	6.84	(15:22)	11.0	(9:33)			21.0
Swimming	2	51:12	1.18	(43:22)	1.9	(26:57)			25.0
Intervals	2	32:00	4.1	(7:48)	6.6	(4:51)	350		32.0
Total	19	21:38:36	116.35	(11:10)	187.25	(6:56)	1825	109c	490.8

3:00

0:00

» now

Friday Nov 30, 2007 #

Trail running 45:00 [2] 7.0 km (6:26 / km)
shoes: John's Nike shoes

Near Anthropology museum

Monday Nov 26, 2007 #

Trail running 45:00 [3] 8.0 km (5:38 / km)
shoes: John's Nike shoes

With John in PS park. Twisted my ankle badly. Quite swollen.

Sunday Nov 25, 2007 #

Trail running 57:29 [3] 11.25 km (5:07 / km)
shoes: John's Nike shoes

Ran at Iona Island with Henrik.

Wednesday Nov 21, 2007 #

Trail running warm up/down 28:25 [2] 5.4 km (5:16 / km)
shoes: John's Nike shoes

Warm up / cool down with Henrik for WET.

Orienteering race 24:34 [4] 4.5 km (5:28 / km)
shoes: John's Nike shoes

WET at Acadia.

Tuesday Nov 20, 2007 #

Intervals 21:00 [5] 5.6 km (3:45 / km)
shoes: John's Nike shoes

Intervals with the track team. Somewhat muddy field (but not as bad as last week apparently). 1600 m repeats with 3 minutes of rest.

6:00
5:53
2:53 (just 800 m)
6:00

Trail running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: John's Nike shoes

Warm up and cool down with Petra and Henrik. Ran from work as well.

Monday Nov 19, 2007 #

Running 1:30:00 [2] 18.0 km (5:00 / km)
shoes: John's Nike shoes

Long run with John down to Jericho and back.

Sunday Nov 18, 2007 #

Trail running 2:07:00 [3] 12.0 km (10:35 / km) +600m 8:28 / km
shoes: John's Nike shoes

Ran up towards Mount Seymour with Henrik, Petra and Louise. Ran up to the first and second peak. There was a bit of snow up there, maybe half a meter, but great for running. Didn't sink in too deep. Sunny weather too. Great trip!

Henrik's pictures:

C • you and Muir 5

Saturday Nov 17, 2007 #

Swimming 11:12 [4] 0.5 km (22:24 / km)

Swimming at VAQ. Did 500m front crawl.

Swimming 15:00 [3] 0.4 km (37:30 / km)

Some other random swimming

Thursday Nov 15, 2007 #

Intervals 11:00 [5] 1.0 km (11:00 / km) +350m 4:00 / km
shoes: John's Nike shoes

Stair intervals. Went to hard on the first two to try to stay close to Henrik, but had to pay severely on the last few,

203
205
210
220
228

Running warm up/down 36:30 [2] 6.0 km (6:05 / km)
shoes: John's Nike shoes

With Henrik.

Wednesday Nov 14, 2007 #

Orienteering 21:50 [4] 3.2 km (6:49 / km)
shoes: John's Nike shoes

Orienteeirng at Camosun Bog. Difficult in the forest in the dark. Cool course.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: John's Nike shoes

Tuesday Nov 13, 2007 #

Swimming 25:00 [3] 1.0 km (25:00 / km)

Some random swimming at UBC. Didn't have a watch so just swam easy.

Monday Nov 12, 2007 #

Trail running 55:00 [2] 10.0 km (5:30 / km)
shoes: John's Nike shoes

Run with Henrik, Louise, and Petra in Pacific Spirit Park.

C • Nice training group 2

Sunday Nov 11, 2007 #

Orienteering race 1:25:31 [4] 14.6 km (5:51 / km) +275m 5:21 / km
shoes: John's Nike shoes

North Shore Long Distance O mostly on residential streets. Placed the controls, etc, but wanted to run anyway. 14.6km, 8 controls. Good fast run for me.

Henrik measured 19.8km with his GPS.

Routes: http://rg.orienteering.ca/

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: John's Nike shoes

Saturday Nov 10, 2007 #

Running 1:00:00 [2] 10.0 km (6:00 / km)
shoes: John's Nike shoes

Some random running while checking control locations.

Wednesday Nov 7, 2007 #

Orienteering 18:05 [4] *** 3.8 km (4:46 / km)
27c shoes: Adidas trailrunners

Orienteering at Minoru Park. Fun course.

Henrik with sweet hat and sunglasses.

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

Control pickup.

Monday Nov 5, 2007 #

Trail running 1:17:00 [2] 14.0 km (5:30 / km)
shoes: Adidas trailrunners

Run with John in PS park.

Sunday Nov 4, 2007 #

Orienteering 25:00 [5] **** 3.0 km (8:20 / km)
30c shoes: Intergrators 2006

Star orienteering at Nester's Hill. Did three stars each with 5 loops.

Trail running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Intergrators 2006

Trail running 29:00 [4] 2.5 km (11:36 / km) +600m 5:16 / km

Ran up the Squamish Chief, 1st peak, with Henrik. Extreme trail. Nice view from the top.

Trail running 35:00 [1] 2.5 km (14:00 / km)
shoes: Adidas trailrunners

Slowly running down from the Chief.

Saturday Nov 3, 2007 #

Orienteering 1:00:00 [3] **** 6.0 km (10:00 / km)
36c shoes: Intergrators 2006

Training camp in Whistler. Louise, Henrik, Petra, Katherine, and Martin. Good weekend, lots of O. Ran a course at Brandywine with Henrik. Lots of controls. Challenging terrain.

C • pictures 1

Terrain running 45:00 [2] 6.0 km (7:30 / km)
shoes: Intergrators 2006

Ran with Henrik from the Bungee jump to the start of the course and back. Total was 11.9km including the orienteering.

Orienteering intervals 15:00 [4] **** 2.0 km (7:30 / km)
16c shoes: Intergrators 2006

O-tervals at Lost lake. Martin joined us. Got a bit dark near the end.

Terrain running 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Intergrators 2006

Warm up and cool down to intervals. Martin took us through some cool forest.

Thursday Nov 1, 2007 #

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

Went to do stair intervals, but my were too tired from yesterday and Tuesday, so went and picked up the controls instead. Did on stair interval.

« Earlier | Later »