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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jan 31, 2017:

activity # timemileskm+mload
  Trail running6 7:28:35 36.11(12:25) 58.11(7:43) 2071109.4
  Running10 6:23:07 37.64(10:11) 60.58(6:19) 714107.5
  Orienteering3 3:11:03 15.83(12:04) 25.47(7:30) 82148.6
  Intervals3 54:37 8.77(6:14) 14.11(3:52) 24054.6
  Tempo1 30:01 5.09(5:54) 8.19(3:40)24.0
  Total17 18:27:23 103.43(10:42) 166.46(6:39) 3846344.1

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Tuesday Jan 31, 2017 #

2 AM

Intervals 17:00 [5] 5.0 km (3:24 / km)
ahr:155 max:174 shoes: Asics Noosa

Tuesday night intervals at the SFU track with Rachel's group of orienteers.

Running warm up/down 1:00:00 [2] 9.0 km (6:40 / km) +121m 6:15 / km
ahr:145 max:193 shoes: Asics Noosa

Saturday Jan 28, 2017 #

9 PM

Trail running 1:30:00 [2] 10.0 km (9:00 / km) +350m 7:40 / km
ahr:156 max:180 shoes: Asics Noosa

Alice Lake with Julien and Mathias. Quite slippery on the trails, should have worn o-shoes. Found a really nice mountain bike trail that went up and around a big hill. Nice views.

Friday Jan 27, 2017 #

9 AM

Trail running 1:12:24 intensity: (13:03 @1) + (40:31 @2) + (18:50 @3) 9.84 km (7:22 / km) +387m 6:09 / km
ahr:153 max:173 shoes: Asics Noosa

Easy run with Mathias on trails around Burnaby Mountain. Nice views of the mountains. Our trip ended of course at Tim Hortons. Then bubble tea in the afternoon :D
6 PM

Orienteering 1:12:24 intensity: (13:03 @1) + (40:31 @2) + (18:50 @3) 9.84 km (7:22 / km) +387m 6:09 / km
ahr:153 max:173

Wednesday Jan 25, 2017 #

12 PM

Running 29:58 intensity: (1:11 @1) + (21:55 @2) + (6:22 @3) + (30 @4) 5.22 km (5:44 / km) +80m 5:20 / km
ahr:158 max:174 shoes: Asics Noosa

Easy jog with Ivar and Mathias in the lunch break.

Tuesday Jan 24, 2017 #

5 PM

Running 37:04 intensity: (1:50 @1) + (21:19 @2) + (13:55 @3) 5.44 km (6:49 / km) +93m 6:17 / km
ahr:158 max:172 shoes: Asics Noosa

Easy jog after the conference with Mathias.

Sunday Jan 22, 2017 #

3 PM

Trail running 1:44:07 intensity: (1:24:07 @2) + (20:00 @3) 12.39 km (8:24 / km) +946m 6:05 / km
ahr:158 max:185 shoes: Asics Noosa

Trail run to the top of Tiger Mountain southeast of Seattle with Mathias and Ivar. Met a fast runner guy on top of the first peak, and he took us to a second peak with better views. Super nice view of Mount Rainer and also towards mountains in the central Cascades.
C • Great photo! 4

Saturday Jan 21, 2017 #

12 PM

Running 50:58 [2] 8.84 km (5:46 / km) +165m 5:16 / km
ahr:163 max:176 shoes: Asics Noosa

Running around Seattle with Mathias. Started from hotel in downtown, then on some quiet residential roads through some parks. Some nice views of the mountains too.

Thursday Jan 19, 2017 #

7 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
ahr:142 max:163 shoes: Hyperspeed 5

Tempo 30:01 [4] 8.19 km (3:40 / km)
ahr:161 max:194 shoes: Hyperspeed 5

15 laps at Bislet with Nydalen. Plan was to do 20 laps, but I wasn't feeling 100% illness-free, so I took it a bit easier and stopped after 15. 1:58 laps til about 11 laps, then it felt tough and slowed down to 2:01s.

Wednesday Jan 18, 2017 #

9 AM

Running 28:27 intensity: (19 @1) + (14:31 @2) + (10:28 @3) + (3:09 @4) 4.91 km (5:48 / km) +41m 5:34 / km
ahr:162 max:181 shoes: Icebugs orange 2015

Easy jog around the hood.

Tuesday Jan 17, 2017 #

9 AM

Orienteering 50:00 [3] 6.0 km (8:20 / km) +150m 7:24 / km
ahr:124 max:191 shoes: Icebugs orange 2015

Night-O training with BSK. Fun stuff. Decent navigation, starting to get the hang of this?

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs orange 2015

Monday Jan 16, 2017 #

11 AM

Running 12:28 intensity: (11 @1) + (10:19 @2) + (1:58 @3) 2.43 km (5:07 / km) +44m 4:42 / km
ahr:155 max:173

Saturday Jan 14, 2017 #

11 AM

Orienteering 1:08:39 intensity: (21:20 @1) + (47:11 @2) + (8 @3) 9.64 km (7:07 / km) +284m 6:12 / km
ahr:144 max:168 shoes: Icebugs orange 2015

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Icebugs orange 2015

Thursday Jan 12, 2017 #

5 PM

Intervals 22:12 [5] 6.55 km (3:23 / km)
ahr:155 max:177 shoes: Hyperspeed 5

6x2 laps at Bislet. Back from one week of illness, so took it a bit easier and stopped after 6. Surprisingly decent times.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Hyperspeed 5

Wednesday Jan 4, 2017 #

10 PM

Running 1:42:12 intensity: (8:01 @1) + (30:00 @2) + (38:20 @3) + (25:12 @4) + (39 @5) 15.23 km (6:43 / km) +169m 6:22 / km
ahr:163 max:193 shoes: Asics Noosa

Easy run with Mathias and Lise late at night.

Tuesday Jan 3, 2017 #

7 PM

Intervals 15:25 [5] 2.56 km (6:01 / km) +240m 4:06 / km
ahr:148 max:192 shoes: Icebugs orange 2015

4x4 min hill intervals with Louise and Ivar (who was running with ski poles). A bit too hard on the first one, slowed down a little on the middle two. Good last one.
3:45
3:55
3:55
3:48

Trail running warm up/down 46:37 [2] 6.33 km (7:22 / km) +60m 7:02 / km
shoes: Icebugs orange 2015

Sunday Jan 1, 2017 #

12 PM

Trail running 1:55:27 intensity: (5:09 @1) + (47:39 @2) + (59:47 @3) + (2:24 @4) + (28 @5) 16.55 km (6:59 / km) +329m 6:21 / km
ahr:162 max:190 shoes: Icebugs orange 2015

Group run with Siri, Louise, Lone, and Ivar form Movatn over Sinober and back home. Nice day out.

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