Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2002:

activity	#	time	miles		km		+m	load
Running	12	8:11:36	51.14	(9:37)	82.3	(5:58)	120	244.9
Orienteering	8	6:14:23	30.83	(12:09)	49.61	(7:33)	560	298.3
Total	18	14:25:59	81.97	(10:34)	131.91	(6:34)	680	543.3

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Thursday Oct 31, 2002 #

Orienteering 1:24:10 [3] 10.0 km (8:25 / km) +50m 8:13 / km
ahr:136 max:183

Orienteering training with Alaric and Joern in Pacific Spirit Park. Practiced running through very thick vegetation. An excercise to improve technique rather than speed. Good for practicing compassing as well.

Great exercise!

Wednesday Oct 30, 2002 #

Running 11:06 [3] 2.0 km (5:33 / km)
ahr:157 max:172

Short Jog to Bus Loop

Monday Oct 28, 2002 #

Orienteering 29:58 [5] 5.84 km (5:08 / km) +65m 4:52 / km
ahr:175 max:180

WET 5, Dunbar and Pacific Spirits Park.

5 Dunbar - Splits

Sunday Oct 27, 2002 #

Orienteering 54:05 [5] 8.0 km (6:46 / km) +40m 6:36 / km
ahr:178 max:191

Determinator 1: Pacific Spirit Park, Score O, max 1 hour for 21 controls.

Overcast, raining. 10 degrees C

Running 51:34 [2] 5.0 km (10:19 / km) +30m 10:01 / km
ahr:122 max:169

Run with Mohit and Eric

Running 20:40 [4] 4.0 km (5:10 / km) +20m 5:02 / km
ahr:147 max:163

Tempo run with Eric.

Thursday Oct 24, 2002 #

Running 52:44 [3] 6.0 km (8:47 / km)
ahr:136 max:182

Running 6.0 km ( / km)
ahr:139 max:154

Running with Alaric

Wednesday Oct 23, 2002 #

Running 19:00 [2] 2.0 km (9:30 / km)
ahr:115 max:167

Running with Mohit

Tuesday Oct 22, 2002 #

Orienteering 28:27 [5] 5.16 km (5:31 / km) +85m 5:06 / km

WET # 4

Monday Oct 21, 2002 #

Jericho Beach - Splits

Sunday Oct 20, 2002 #

Running 37:52 [5] 10.0 km (3:47 / km)
ahr:189 max:194

RIchmond Flatlands 10K Running Race...
18:37 first half... 19:15 second half

Good first four K
Dead from 4-6
Good from 6.5-9.998 Km

Friday Oct 18, 2002 #

Running 1:01:32 [3] 10.0 km (6:09 / km)

Ran with Alaric, to Safeway along 10th avenue.
Chancellor Blvd, 8th Avenue...
Back on 10th and through Acadia.

Tuesday Oct 15, 2002 #

Running 41:33 [4] 9.0 km (4:37 / km)
ahr:164 max:183

Ran to 16th, Blanca, Chancellor Blvd.

Saturday Oct 12, 2002 #

Running 28:09 [4] 6.5 km (4:20 / km)
ahr:163 max:177

Ran along Chancellor avenue towards 4th avenue, and back.

Thursday Oct 10, 2002 #

Running 1:02:13 [3] 8.6 km (7:14 / km)
ahr:122 max:162

Run along Wreck Beach.

Tuesday Oct 8, 2002 #

Running 35:34 [3] 7.0 km (5:05 / km)
ahr:152 max:166

Ran to Marta's wto deliver next weeks WET map.

Monday Oct 7, 2002 #

Orienteering 24:49 [5] 2.91 km (8:32 / km)
ahr:177 max:195

WET2, setup and reverse chase start.

University of British Columbia - Splits

Sunday Oct 6, 2002 #

Orienteering 25:12 [5] 3.2 km (7:52 / km) +80m 7:00 / km

Short distance event at West Bragg Creek. Good at first... tired, from weekend, near the end.

Saturday Oct 5, 2002 #

Orienteering 1:18:57 [4] 7.2 km (10:58 / km) +220m 9:31 / km
ahr:167 max:187

AOCs 2002... too many mistakes.

Orienteering 18:20 [4] 2.5 km (7:20 / km)
ahr:173 max:185

Sprint event at Camp Horizon. Lost time looking for my compass halfway through the course.

Thursday Oct 3, 2002 #

Running 1:00:51 [3] 10.0 km (6:05 / km) +50m 5:56 / km
ahr:136 max:187

Ran down NW marine drive to meet Alaric and his mother. Ran back together.

Tuesday Oct 1, 2002 #

Running 8:48 [4] 2.2 km (4:00 / km) +20m 3:50 / km
ahr:123 max:173

Run to start/back of the 020930 event.

Orienteering 30:25 [4] 4.8 km (6:20 / km) +20m 6:12 / km
ahr:159 max:182

Re run of 020930 event. Went fast in the beginnig, but after the 5th control I slowed down... cause I was running on a full stomach. Also it was completely dark and I had no headlamp.

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