Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2005:

activity	#	time	miles		km		+m		load
Biking	15	14:04:00	166.71	(11.9/h)	268.3	(19.1/h)	900		359.0
Orienteering	10	10:59:37	47.41		76.3		1425	93c	288.5
Running	10	7:24:00	32.93		53.0		180		132.6
Intervals	2	22:00	2.49		4.0				14.8
Total	22	32:49:37	249.54		401.6		2505	93c	794.9

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Tuesday May 24, 2005 #

Biking 9:00 [5] 3.0 km (20.0 kph)
shoes: Asics MagicRacers

Intervals at track.

Running 1:00:00 [2] 8.0 km (7:30 / km)

Warm up cool down

Biking 50:00 [3] 15.0 km (18.0 kph) +50m

To / from work.

Monday May 23, 2005 #

Orienteering race 17:19 [4] ****

Sage Stomp sprint.

1 minute of mistakes maybe.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrator

Sunday May 22, 2005 #

Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Nike shoes

Running with Patrick to Savona in the evening.

Orienteering race 1:37:30 [3] *** 12.6 km (7:44 / km) +445m 6:35 / km
shoes: Integrator

Sage Stomp Long distance.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrator

Saturday May 21, 2005 #

Orienteering race 56:30 [4] 7.1 km (7:57 / km) +315m 6:31 / km

Sage Stomp medium distance race.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Integrator

Wednesday May 18, 2005 #

Running 1:30:00 [2] 14.0 km (6:26 / km)
shoes: Nike shoes

Easy run with Magnus on the beach.

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

To / from work.

Tuesday May 17, 2005 #

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

Biking to from work.

Monday May 16, 2005 #

Biking 1:10:00 [3] 20.0 km (17.1 kph) +150m

Biking to work / WET / home.

Orienteering 30:25 [3] **** 5.0 km (6:05 / km) +50m 5:48 / km
shoes: Nike shoes

Wet at Jericho.

Orienteering 30:00 [3] *** 4.0 km (7:30 / km)
shoes: Nike shoes

Control pickup with Rolf Wuestenhagen.

Sunday May 15, 2005 #

Orienteering 39:00 [3] *** 4.5 km (8:40 / km) +150m 7:26 / km
shoes: Integrator

Orienteering training with Louise on Mt. Dufferin.

Saturday May 14, 2005 #

Orienteering 1:05:00 [2] **** 6.0 km (10:50 / km) +100m 10:00 / km
shoes: Integrator

Orienteering training with Marie Cat and Louise on Savona.

Orienteering (Control placing) 25:00 [2] *** 4.0 km (6:15 / km) +100m 5:33 / km

Placed control for sprint course on Savona.

Orienteering (Control pickup) 17:30 [3] ***
shoes: Integrator

Picked up controls from the sprint course.

Friday May 13, 2005 #

Orienteering 44:00 [3] *** 6.0 km (7:20 / km)

Training with Louise at Queen Elizabeth Park.

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

To / from work.

Thursday May 12, 2005 #

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

To / from work.

Wednesday May 11, 2005 #

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

Tuesday May 10, 2005 #

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

Running 1:11:00 [3]
shoes: Asics MagicRacers

Warm up cool down and other stuff. Ted, Maureen, Louise Magnus.

Intervals 10:00 [5]
shoes: Asics MagicRacers

Intervals at the track. 3 * 600m, 3 * 400m.

Monday May 9, 2005 #

Biking 50:00 [3] 16.0 km (19.2 kph) +50m

To / from work.

Biking (Trails) 40:00 [4] 18.3 km (27.4 kph) +150m
shoes: Nike shoes

Biked through Pacific Spirit park on trails out to Triumf. Down 16th, through Totem Park and out to SW Marine Drive. Biked around the peninsula and down to Jericho Beach. Up Sasamat street, back to Pacific Spirit Park by the Reservouir, and on some more trails down to Southlands Elementary School. Back along 39th.