Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Aug 5, 2018:

activity	#	time	miles		km		+m	load
Running	4	4:07:26	24.8	(9:59)	39.91	(6:12)	292	56.7
Orienteering	1	1:25:35	4.74	(18:02)	7.64	(11:12)	222	29.5
Stroller-running	1	1:08:10	7.84	(8:42)	12.61	(5:24)	77	8.7
Tempo	1	23:08	3.73	(6:12)	6.0	(3:51)	120	18.5
Intervals	1	23:00	4.35	(5:17)	7.0	(3:17)		23.0
Trail running	1	10:00	0.62	(16:06)	1.0	(10:00)		2.0
Total	6	7:37:19	46.08	(9:55)	74.16	(6:10)	711	138.4

1:40

0:00

» now

Sunday Aug 5, 2018 #

11 AM

Orienteering 1:05:00 [2] 4.99 km (13:02 / km) +142m 11:25 / km
ahr:132 max:173 shoes: Inov8 red

Placed controls on the Ioco map for Louise's compass and contiur exercise.

Orienteering 20:35 [4] 2.65 km (7:46 / km) +80m 6:45 / km
shoes: Inov8 red

Second session which was a point to point course. Tries to run pretty hard and focused. Great flow. Caught Adam but didn't have much left in the legs so ran behind him on the second half of the course. He ran really well.

Trail running 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 red

Saturday Aug 4, 2018 #

12 PM

Running 30:34 6.2 km (4:56 / km) +96m 4:34 / km
ahr:151 max:184 shoes: Brooks Launch 2018

Easy run to UBC to print maps for tomorrow.

Friday Aug 3, 2018 #

12 PM

Intervals 23:00 [5] 7.0 km (3:17 / km)
ahr:138 max:182 shoes: Asics adios

Back to the track for some speed work. 7x1000m with 2 min rest. Times were maybe a little slow, but legs felt decent and didn't have to push too hard to maintain.
3:19.08 -- 2'07
3:16.97 -- 1'58
3:16.74 -- 1'59
3:18.29 -- 1'59
3:15.69 -- 1'59
3:16.37 -- 2'06
3:17.02
Avg: 3:17.17

Running warm up/down 52:08 [2] 7.2 km (7:15 / km) +95m 6:48 / km
shoes: Brooks Launch 2018

Thursday Aug 2, 2018 #

2 PM

Stroller-running 1:08:10 12.61 km (5:24 / km) +77m 5:15 / km
ahr:136 max:153 shoes: Brooks Launch 2018

PS park with Tessa. Slept long enough that I had to make an extra road loop at the end. From bubble tea, 10th, Salish, 16th, Spanish, Salish, Cleveland, Nature, Deer Fern, Hemlock, Salish, Council, Sasamat, up St. Georges, King Edward, Crown, 29th, Wallace, 34th, Highbury.

Wednesday Aug 1, 2018 #

3 PM

Running 1:40:44 16.35 km (6:10 / km) +81m 6:01 / km
ahr:140 max:185 shoes: Brooks Launch 2018

Running near the anthropology museum while Louise was doing stairs. Then bubble tea in the village, then ran through PS park.

Tried to find the Sweet Meander trail, which took a few tries looking off 16th. Found it in the end and it's in pretty bad shape, almost completely overgrown with salal. Still was able to follow it.

Felt like legs were in good shape today, first time in a while.

Tuesday Jul 31, 2018 #

5 PM

Tempo 23:08 [4] 6.0 km (3:51 / km) +120m 3:30 / km
ahr:137 max:173 shoes: Brooks Launch 2018

Mundy Tuesday intervals with Adam and Lehel at Mundy park. Ran a hilly 1500 m loop on trail. Splits: first turn (0:35), fire hydrant (1:43-1:47), pole at junction at top of hill (4:04-4:07), junction (5:13-5:16).
5:44.82 -- 2'12
5:46.35 -- 1'31
5:48.95 -- 2'15
5:47.89

Running warm up/down 1:04:00 [2] 10.17 km (6:18 / km) +19m 6:14 / km
shoes: Brooks Launch 2018

« Earlier | Later »