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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Mar 31, 2006:

activity # timemileskm+mload
  Running16 10:50:55 72.24(9:01) 116.26(5:36) 363160.5
  Orienteering8 6:45:33 25.17(16:07) 40.5(10:01) 980200.3
  Biking6 4:19:54 46.6(10.8/h) 75.0(17.3/h) 20082.0
  Ski-Orienteering2 2:32:00 19.88(7:39) 32.0(4:45) 40060.8
  Strength3 1:35:0038.0
  Cross country skiing2 1:35:00 8.08(11:46) 13.0(7:18) 10019.0
  Intervals5 1:23:00 12.35(6:43) 19.88(4:11) 58060.8
  Rollerskiing1 35:00 4.35(8:03) 7.0(5:00)14.0
  Stretching1 5:000.5
  Total25 29:41:22 188.68 303.64 2623635.9
averages - sleep:8

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Wednesday Mar 29, 2006 #

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Adidas trailrunners

Easy running around campus, taking a closer look at the first 300 meters of the storm the wall route. I should remember to stay a little higher, 1.5 meters from the curb to the road to avoid the small dips in the grass at 100m and 200m. The place where the route intersects the sprint route is very confusing... should look at that again.
C • STW 6

Monday Mar 27, 2006 #

Note

Storm the wall, qualifying heat.




Running warm up/down 40:00 [2] 7.0 mi (5:43 / mi)
shoes: Adidas trailrunners

Warm up fo storm the wall.
20 minutes jogging, gradually building up.

About 5 strides down Lower Mall.

A bit annoyed that they fenced us in 10 minutes before the race, so couldn't do any more warm up.

Running race (Road) 3:10 [3] 1.0 km (3:10 / km) +3m 3:07 / km
shoes: Asics MagicRacers

Storm the wall qualifier. Louise came in about 4th or 5th after her sprint. Robin smoked the competition on the bike, leaving me starting out 2nd, 30 seconds behind. Their runner started out way to hard, and died before hitting 650 m. Passed him at 800 m.

Sunday Mar 26, 2006 #

Orienteering 1:00:00 [3] **** 5.0 km (12:00 / km) +100m 10:55 / km
shoes: Adidas trailrunners

Orienteering training at Robert Burnaby park. Went with Ian on the exercises.

Placed the controls for the race.

Saturday Mar 25, 2006 #

Running warm up/down 50:00 [2] 8.0 km (6:15 / km) +50m 6:04 / km
shoes: Adidas trailrunners

Warm up cool down, etc. for intervals.

Intervals 8:00 [5] 2.4 km (3:20 / km)
shoes: Adidas trailrunners

Intervals at the track with Louise and Ted and Maureen + their friends.

300 m
200 m
100 m
rest

repeat 4 times.

Strength 25:00 [3]

Various strength exercises at the track.

Thursday Mar 23, 2006 #

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Adidas trailrunners

Running with Louise.

Wednesday Mar 22, 2006 #

Orienteering 33:15 [2] **** 4.0 km (8:19 / km) +80m 7:33 / km
shoes: Adidas trailrunners

Orienteering at QE park. Took it easy today - have done a bit of running lately, so I don't want to injure my knee. Also, felt a little bit sick this morning.

Tuesday Mar 21, 2006 #

Biking warm up/down 10:00 [1] 2.0 km (12.0 kph)
slept:8.0 shoes: Adidas trailrunners

Easy warm up / cool down for intervals.

Intervals 20:00 [3] 6.08 km (3:17 / km) +120m 3:00 / km
shoes: Adidas trailrunners

Storm the wall intervals
1006 m
513 m, uphill

3.29.3 4.32.4 rest
1.39.3 2.39.1 rest, down stairs

3.27.7 5.14.4 rest
1.29.6 3.12.9 rest

3.24.3 5.41.1 rest
1.27.9 4.38.2 rest

3.25.1 5.34.6 rest
1.31.5 , down stairs

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Adidas trailrunners

Warm up for intervals.

Monday Mar 20, 2006 #

Biking 16:00 [3] 12.0 km (45.0 kph)
slept:8.0

Rode Chris' superbike back to their house (16 mins).

Strength 30:00 [3]

Strength at Louise's house with Louise and Meghan.

Sunday Mar 19, 2006 #

Note

Orienteering race, SFU.


Orienteering race 1:40:23 [4] ** 11.0 km (9:08 / km) +300m 8:02 / km
shoes: Adidas trailrunners

Rogaine at SFU.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Adidas trailrunners

Warm up with Robin
Cool down with Louise.

Running warm up/down 7:50 [2] 1.5 km (5:13 / km)
shoes: Adidas trailrunners

Warm up for one Storm the Wall interval.

Running intervals 3:38 [5] 1.0 km (3:38 / km)
shoes: Adidas trailrunners

OK that sucked...

Time end avg
0.00.0 126 -----
1.00.3 173 153
1.15.6 169 172
0.33.6 171 170
0.33.4 174 173
0.15.6 174 174

Total: 3.38.3

Saturday Mar 18, 2006 #

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

Biking around Pacific Spirit Park (30 mins)
Pause (10 mins)
Biking around campus (20 mins).

Running warm up/down 8:43 [2] 1.5 km (5:49 / km)
shoes: Adidas trailrunners

Warm up and cool down for one storm the wall interval.

Running intervals 3:17 [5] 1.0 km (3:17 / km)
shoes: Adidas trailrunners

1 storm the wall interval.

Time end avg
0.00.0 125 -----
0.53.8 175 138
1.07.5 176 177
0.31.4 180 179
0.31.2 181 180
0.14.6 183 181

Total 3.18.5

Thursday Mar 16, 2006 #

Note

Noon hour 10K, UBC.


Running race 40:17 [4] 11.0 km (3:40 / km) +80m 3:32 / km
shoes: Adidas trailrunners

Noon hour 10 race (probably more like 11 km).

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

Warm up / cool wodn for race.

Wednesday Mar 15, 2006 #

Biking (Tempo) 57:54 [3] 18.0 km (18.7 kph) +50m
shoes: Adidas trailrunners

Biking around Pacific Spirit Park. Very muddy!

Orienteering 28:25 [4] ***** 4.0 km (7:06 / km) +100m 6:19 / km
shoes: Adidas trailrunners

WET at Robert Burnaby Park.

Running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Adidas trailrunners

Jog after the WET.

Tuesday Mar 14, 2006 #

Running 47:00 [2] 8.0 km (5:53 / km) +50m 5:42 / km
shoes: Adidas trailrunners

Running with LO, MJ and MR in Pacific Spirit Park.

Strength 40:00 [3]

Strength with Louise, Meghan and Magnus. We watched a woman on Louise's computer do exercises and did what she did.

Monday Mar 13, 2006 #

Biking tempo 31:00 [3] 8.0 km (15.5 kph)
shoes: Adidas trailrunners

Biking in PS park.

Orienteering (Night) 1:20:00 [2] 3.5 km (22:51 / km) +100m 20:00 / km
shoes: Adidas trailrunners

Night orienteering with Magnus and Robin. Louise and Meghan went together too. Ran at Silver Valley, Maple Ridge.

Sunday Mar 12, 2006 #

Rollerskiing 35:00 [3] 7.0 km (5:00 / km)
shoes: Skiboots

Rollerskiing from Louise's house back to my house.
C • Thomas, your mum is asking if ... 3

Intervals (Terrain) 19:00 [5] 5.0 km (3:48 / km) +100m 3:27 / km
shoes: Adidas trailrunners

Terrain intervals behind the museum of Anthropology. Sand, rocks, dry mud, gravel road, grass, hill. 450 meters each. 11 intervals

Time - rest
2.00.0 - 1.00.0 test loop
1.36.3 - 1.04.6
1.47.8 - 1.00.1 had to pull a nail out of my shoe
1.40.8 - 1.00.2
1.40.1 - 1.00.1
1.40.5 - 0.59.8
1.37.7 - 1.00.2
1.36.9 - 0.59.9
1.36.7 - 1.00.2
1.33.4 - 1.00.4
1.57.5 - easy


Running warm up/down 29:00 [2] 4.0 km (7:15 / km) +50m 6:49 / km
shoes: Adidas trailrunners

Warm up / cool down for intervals.

Saturday Mar 11, 2006 #

Biking 1:35:00 [2] 20.0 km (12.6 kph) +100m
shoes: Adidas trailrunners

Biking around PS park with Louise and Meghan.

Thursday Mar 9, 2006 #

Intervals (Stairs) 17:00 [3] 1.2 km (14:10 / km) +360m 5:40 / km
shoes: Adidas trailrunners

6 stairs intervals (60m elevation) from Wreck Beach up to UBC. John, Meghan, Meghan, and Louise were there.


Running warm up/down 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Adidas trailrunners

Warm up cool down / stretching for the interval session.

Wednesday Mar 8, 2006 #

Orienteering 23:00 [4] 4.2 km (5:29 / km) +100m 4:54 / km
shoes: Adidas trailrunners

Orienteering at Vanier Park. Nice weather... if you're from the west coast of norway.

Tuesday Mar 7, 2006 #

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Adidas trailrunners

Running with Louise in Pacific Spirit Park.

Stretching 5:00 [1]

Stretching after the run.

Monday Mar 6, 2006 #

Running 43:00 [2] 8.0 km (5:23 / km) +50m 5:13 / km
shoes: Adidas trailrunners

Trail running with Alastair in Musqeam and Pacific Sprit.

Sunday Mar 5, 2006 #

Cross country skiing 1:05:00 [2] 8.0 km (8:08 / km)
shoes: Skiboots

Picked up some controls nearby (20 mins). Picked up some more with Louise (35 mins).

Ski-Orienteering race 1:11:00 [3] ** 17.0 km (4:11 / km) +200m 3:57 / km
shoes: Skiboots

Ski-o at Stake Lake. Went well.

Saturday Mar 4, 2006 #

Orienteering (Night) 45:00 [3] **** 4.0 km (11:15 / km) +150m 9:28 / km
shoes: Adidas trailrunners

Night-o at Valleyview. Ran with Alastair.

Cross country skiing 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Skiboots

Skiing with Louise and Brian May.

Ski-Orienteering race 1:21:00 [3] ** 15.0 km (5:24 / km) +200m 5:04 / km
shoes: Skiboots

Ski-o at Sovereign Lake. The screw on my map holder fell off and I couldn't find it, so I went back to drop the holder off at the finish area.

Friday Mar 3, 2006 #

Running (Easy) 25:00 [2] 5.0 km (5:00 / km)
shoes: Adidas trailrunners

Easy jog before classes.

Thursday Mar 2, 2006 #

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Adidas trailrunners

Warm up for intervals.

Intervals 19:00 [5] 5.2 km (3:39 / km)
shoes: Adidas trailrunners

Trail intervals in PS park.

Wednesday Mar 1, 2006 #

Orienteering 35:30 [3] 4.8 km (7:24 / km) +50m 7:02 / km
shoes: Adidas trailrunners

Orienteering at Capilano College.
Went ok on first half...no light on the second half.

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