Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 5, 2010:

activity	#	time	miles		km		+m	load
Trail running	4	4:11:47	30.34	(8:18)	48.83	(5:09)	798	79.3
Running	6	3:18:14	20.8	(9:32)	33.47	(5:55)	103	41.2
Orienteering	2	1:16:39	9.94	(7:43)	16.0	(4:47)	171	47.8
Intervals	1	20:10	3.66	(5:31)	5.89	(3:26)	30	20.2
Total	10	9:06:50	64.74	(8:27)	104.18	(5:15)	1102	188.6

2:25

0:00

» now

Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)

11 AM

Orienteering 42:54 [4] 9.02 km (4:45 / km) +130m 4:26 / km
shoes: Mizuno WR 2010

Why just run at SFU. Nice course set by Meghan, lots of challenging route choices and fine navigation. A few hesitation, but nothing major. Cold, but sunny day!

Running 21:25 [2] 3.01 km (7:07 / km) +43m 6:39 / km
shoes: Mizuno WR 2010

Control pickup after the event.

Saturday Dec 4, 2010 #

Note

Looks like the Canadian Cross Champs are at Jericho the next four years :)

11 AM

Trail running race 34:58 [4] 9.56 km (3:40 / km) +53m 3:34 / km
shoes: Saucony X-spikes

Gunner Shaw 10k cross country race at Jericho Beach. Nice, tough course with beach and mud. 9mm spikes were good, but I was still slipping on the muddy uphills. Too much gravel to use longer ones though.

Like last year, we skipped the water hole, since it was frozen solid. Unlike last year though, the beach section was probably twice as long, 1k total. ~17:23 at the half way mark., which means I dropped 10 seconds on the second loop.

Ran 40s faster than last year on a slower course. Nice!

Jerry Ziak: 32:20
Mike: 37:40
Rob Lang: ~39
Troy: 39:50
Ian the hardman: 39:59.9ish
Rachel: 42
Louise: 43
Christoph: 45

C • Great Race 7

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Mizuno WR 2010

Warm up with Mike and Louise, cool down with Louise, Mike, Rachel, Ian the hardman, Christoph Rufenacht, and Troy "Tron" Barrie.

7 PM

Trail running 1:15:12 [2] 10.98 km (6:51 / km) +405m 5:47 / km
shoes: Mizuno WR 2010

Evening run with John the madman in Squamish. Started at Quest University, and did the powerhouse plunge mountain bike trail. Clear, frosty evening, sweet run! I should be spending more waaaay more time in Squamish.

Friday Dec 3, 2010 #

12 PM

Running 27:38 5.29 km (5:13 / km) +4m 5:12 / km
shoes: Mizuno WR 2010

Easy run with Louise to the track, 6 strides, and home.

6 PM

Trail running 1:04:57 [2] 11.86 km (5:29 / km) +169m 5:07 / km
shoes: Mizuno WR 2010

Nice evening run with John in PS park. Salish, Admiralty, Spanish, Salish, Sword Fern, Council, Iron Knee, Salish, Sword Fern.

Wednesday Dec 1, 2010 #

4 PM

Running 34:50 [2] 6.17 km (5:39 / km)
shoes: Mizuno WR 2010

EOS group run. Ran with Rosie.

6 PM

Orienteering 33:45 [3] 6.98 km (4:50 / km) +41m 4:42 / km
shoes: Mizuno WA 2010

Orienteering in Stanley Park, starting at second beach. Extended dog-bones training designed by Zoltan, and put out by Alison. Small turnout, but warm and dry at least.

Tuesday Nov 30, 2010 #

Note

That was the end of November, a good training month for me. 420.25km with 37:25:40 hours (one more than loefaas, nice!), 3 races, and 11 intervals sessions.

C • Shucks 3

4 PM

Running 43:59 [2] 6.83 km (6:26 / km) +3m 6:26 / km
shoes: Mizuno WR 2010

Intervals 20:10 [5] 5.89 km (3:26 / km) +30m 3:20 / km
shoes: Mizuno WR 2010

10x2min road intervals with Mike, Rachel, and Rob. 1 minute rest. The intervals were done as one long loop, down 4th, Blanca, 16th, Wesbrook, Thunderbird, East Mall. Felt good today. Cold, rainy, windy, and dark by the end.

2:01.78 (3:31min/km)
2:05.05 (3:40min/km)
2:01.60 (3:31min/km)
2:00.35 (3:23min/km)
2:00.55 (3:24min/km)
2:01.25 (3:18min/km)
1:57.98 (3:22min/km)
2:01.80 (3:17min/km)
2:00.65 (3:28min/km)
1:58.43 (3:23min/km)

Monday Nov 29, 2010 #

4 PM

Running 35:22 [2] 6.17 km (5:44 / km) +53m 5:30 / km
shoes: Mizuno WR 2010

EOS group run. Ran with Rosie and Anna.

6 PM

Trail running 1:16:40 16.44 km (4:40 / km) +171m 4:26 / km
shoes: Mizuno WR 2010

Clubrun from Kris's place with Ian and Nate. Good speed today. Salish, Hemlock, Nature, Deer Fern, Huckleberry, Sasamat, Clinton, Salish, Council, Triumf, Swordfern down to 4th, then back down Salish to 10th, loop on the golf course, then Pioneer, Spanish, Swordfern, to the UBC bus loop, then back to Acadia.

« Earlier | Later »