Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 28 days ending Feb 28, 2007:

activity	#	time	miles		km		+m	load
Trail running	7	10:29:19	61.64	(10:13)	99.2	(6:21)	1000	227.7
Running	12	7:15:40	49.96		80.41		30	111.9
Swimming	12	6:01:59	7.52		12.1			113.5
Orienteering	6	4:36:17	26.47	(10:26)	42.6	(6:29)	350	183.5
Terrain running	3	2:14:32	13.36	(10:04)	21.5	(6:15)	250	61.4
Speed skating	2	2:08:00	28.21	(4:32)	45.4	(2:49)		41.6
Intervals	3	1:02:41	9.32	(6:44)	15.0	(4:11)	360	62.7
Tempo	2	55:00	9.01	(6:06)	14.5	(3:48)	30	44.0
Pool running	2	50:00	0.25	(3:16:16)	0.41	(2:01:57)		14.0
Biking	1	13:22						2.7
Total	25	35:46:50	205.75		331.12		2020	863.1

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Wednesday Feb 28, 2007 #

Trail running warm up/down 45:46 [3] 9.0 km (5:05 / km)
shoes: Nike Stoneshield

Warm up from UBC on trails in the woods along SW Marine to WET (30:46). Also 15 minute warm up with Magnus.

Orienteering 24:08 [4] 3.7 km (6:31 / km) +50m 6:07 / km
shoes: Adidas Xcountry

Orienteering at Musqeam Park. Really good course set by Ian. Forced to pay attention on the last half of the course. Made maybe a 90sec mistake on 15. Kept attacking the control from the trail, but didn't go far enough into the woods. Ran fast today, felt strong - I think the long warmup helped a lot.

Trail running 14:08 [2] 2.5 km (5:39 / km)
shoes: Adidas Xcountry

Control pickup with Benoit, Magnus and Louise.

Tuesday Feb 27, 2007 #

Swimming 26:54 [3] 1.0 km (26:54 / km)

Swimming at UBC.
500m 14:15
1000m 12:39 (26:54)

Swimming 4:41 [2] 0.15 km (31:13 / km)

Easy swimming afterwards.

Monday Feb 26, 2007 #

Intervals 9:26 [5] 0.5 km (18:52 / km) +260m 5:14 / km
shoes: Nike Stoneshield

Stair intervals with Magnus near Wreck beach.

217.3 -- 330.9
223.9 -- 321.1
224.8 -- 400.9
220.2

Terrain running 1:10:27 [3] 10.5 km (6:43 / km)
shoes: Nike Stoneshield

Running with Magnus on Wreck beach in the sand / on rocks. Did an extra 10 minutes before meeting Magnus and 5 minutes after.

Swimming 25:38 [3] 1.0 km (25:38 / km)

Simming at VAC. Passed 500m at 12:58. Pushed hard on the last 500m: 12:38. A few lengths near the end were around 1:15 each.

Swimming 6:07 [2] 0.2 km (30:35 / km)

Easy swim after the 1000m.

Sunday Feb 25, 2007 #

Orienteering race 31:41 [4] **** 4.8 km (6:36 / km)
shoes: Nike Stoneshield

Uplands Park, Victoria. Great course by Angus. Two loops with 3 common control allowing 16 combinations. Fun area for orienteering, dense trail network with sections of open detailed land. Some pretty tricky areas, a lot of route choice.

Orienteering 35:30 [2] ***** 2.5 km (14:12 / km) +150m 10:55 / km
shoes: Intergrators 2006

Orienteering training at Mt. Tolmie with John Rance and Todd Nowack. Made 5 different loops, exchanged maps after each loop. Took it pretty easy.

Saturday Feb 24, 2007 #

Trail running 1:53:20 [3] 10.0 km (11:20 / km) +750m 8:15 / km
shoes: Nike Stoneshield

Sweet run with Lehel and Magnus. From Lynn headwaters up Lynn peak. About 0.5 m snow near the top. Fun to run downlhill in the snow. Ran northward too on a technical trail. Back along Lynn Creek. Ran with Magnus back to Andrea's house from Lynn Headwaters.
10:00 Juntion
46:00 Turned around at the top
67:00 Junction
100:00 Lynn Headwaters
113:20 Andrea's house

C • snowshoe races 4

Friday Feb 23, 2007 #

Trail running 1:14:00 [3] 10.0 km (7:24 / km) +150m 6:53 / km
shoes: Nike Stoneshield

Night running on Baden Powel trail with Magnus.

Wednesday Feb 21, 2007 #

Running 45:13 [2] 8.0 km (5:39 / km)
shoes: Asics Cumulus

Warm up to WET from UBC.

Orienteering 24:33 [4] 4.8 km (5:07 / km)
shoes: Nike Stoneshield

Score-o at Vanier Park. Fun to have a score-o in an area that I knew pretty well. Beniot used some great, tricky control locations -- you really had to pay attention to the map.

Running warm up/down 15:29 [2] 3.0 km (5:10 / km)
shoes: Nike Stoneshield

Cool down after WET with Magnus.

Swimming 27:13 [3] 1.0 km (27:13 / km)

Swimming at VAC.
13:37 on first 500m
13:36 on last 500m.

Tuesday Feb 20, 2007 #

Swimming 30:04 [2] 1.0 km (30:04 / km)

Swimming at UBC. Went easy today.

Trail running 1:41:16 [3] 18.0 km (5:38 / km)
shoes: Adidas Xcountry

Running in PS park with Johansson and Markez. Did an extra 25 mins with Markez afterwards. Raced each other from Thunderbird road to the flagpole (~5 minutes). Felt really strong today, probably because I ate a lot throughout the day.

Monday Feb 19, 2007 #

Swimming 23:00 [2] 0.8 km (28:45 / km)

Swimming at VAC. Felt really tired in my arms today, so didn't go very fast.

Sunday Feb 18, 2007 #

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

For race 1.

Orienteering race 18:31 [4] ***** 3.1 km (5:58 / km)

SFU race 1.

Orienteering race 18:01 [4] ***** 3.3 km (5:28 / km)

SFU race 2.

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Nike Stoneshield

Control pickup for SFU.

Orienteering 17:00 [3] 2.2 km (7:44 / km) +50m 6:56 / km
shoes: Nike Stoneshield

Robert Burnaby park orienteering.

Saturday Feb 17, 2007 #

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

Stanley park warm up and control pickup with Brent.

Orienteering 16:44 [4] 3.0 km (5:35 / km)

Parter exercise at Stanley Park with Brent.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

QE park.

Orienteering 12:42 [4] 2.2 km (5:46 / km)

QE park dogbones exercise.

C • Dogbones? 3

Orienteering 18:00 [5] 3.0 km (6:00 / km)

Orienteering intervals at BCIT. Ran with Mike Smith and Matt H. Patrick, Brent and Nikolay joined in our group for the last two intervals. Super fun to run o-tervals with 6 people!

Running warm up/down 5:00 [2]

For Queen's park.

Orienteering 13:29 [4] 2.6 km (5:11 / km)

Queen's Park.

Swimming 13:20 [2] 0.5 km (26:40 / km)

At New Westminister pool.

Orienteering 13:25 [4] 2.6 km (5:10 / km)

BC Children's Hospital.

Note

Snowshoe race Cypress

Friday Feb 16, 2007 #

Event: Vancouver Sprint-O Training Camp 2007

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Control pickup and pinflag pickup at SFU.

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

Control placing and pickup for Acadia.

Thursday Feb 15, 2007 #

Running race 16:51 [4] 5.0 km (3:22 / km) +30m 3:16 / km
shoes: Nike Stoneshield

Noon hour run at UBC. Murray and Julian were not there today, so I was running by myself in front.

Felt fast today, made a 10 second mistake going down the wrong road... still 4 seconds faster than 3 weeks ago on the same course.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Stoneshield

Wednesday Feb 14, 2007 #

Swimming 26:16 [3] 1.0 km (26:16 / km)

Neue Runderekord :)

Swimming warm up/down 10:06 [2] 0.4 km (25:15 / km)

Easy swimming after the other swimming.

Tuesday Feb 13, 2007 #

Swimming 27:33 [3] 1.0 km (27:33 / km)

Swimming at VAC. Swam well today, 2 mins faster than before, ~5 minutes faster than a month ago.

Swimming 17:12 [2]

Some pool running, front crawl and more swimming.

Monday Feb 12, 2007 #

Trail running 1:54:37 [3] 19.2 km (5:58 / km)
shoes: Nike Stoneshield

Long run with John in PS park. Ran decently hard for 90 minutes. Slower on the last 20 minutes.

Sunday Feb 11, 2007 #

Orienteering 32:33 [3] *** 4.8 km (6:47 / km) +100m 6:08 / km
shoes: Nike Stoneshield

Picked up controls from Adrian's event. Fun to run in the open, snow covered fields. My dad ran behind me.

Speed skating 26:50 [3] 10.0 km (2:41 / km)

Speed skating at the oval. With my dad.

Speed skating 34:10 [2] 11.0 km (3:06 / km)

Warm up cool down speed skating. Wanted to do a longer higher paced skate, but there were too many people there. Practised technique instead.

Saturday Feb 10, 2007 #

Note

Cross country race in Calgary

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Intergrators 2006

Warm up cool down to the race.

Terrain running race 34:05 [4] 8.0 km (4:16 / km) +200m 3:47 / km
shoes: Intergrators 2006

Cross country race at Nose Hill. This was a really fun cross country race - really hilly, and footing was rough (partly because of the snow). The start was straight up a long hill. Then a flat section for 3 km. Then a sketchy downhill, on a very narrow, winding, trail. Up a long hill again, a flat section. The finish was at the bottom of a ~80m downhill.

Dave Roberts was there today.

Friday Feb 9, 2007 #

Speed skating warm up/down 13:50 [2] 4.0 km (3:28 / km)

Warm up and cool down at the Olympic oval.

Speed skating 53:10 [3] 20.4 km (2:36 / km)

Speed skating at the oval. Did 51 laps (20.4 km).
A lot of small school kids, though they stayed in their lane. Still a lot of weaving in between the other people. There were 3 pretty damn good speed skaters there training (2 norwegians, and one dutch). The dutch guy gave me some technique advice :)

1200 m splits
317.8
315.1
313.8
306.3
310.6
303.3
311.0
314.0
26:35 10 km split
313.8
316.5
304.7 - starting to get a hang of the turns
258.5
259.1
257.3
306.6
300.8
52:10 20 km split
300.6

C • Dutch guy 4

Running warm up/down 11:10 [2] 2.2 km (5:05 / km)
shoes: Nike Stoneshield

Cool down on the track after the speed skating.

Swimming 20:44 [2] 0.6 km (34:33 / km)

Swimming at the pool at the hotel. Practised front crawl...

Thursday Feb 8, 2007 #

Swimming 31:01 [2] 1.05 km (29:32 / km)

Swimming at the Talisman Centre. Did 42 lengths. Swimming is feeling easier now - I should upgrade to a more advanced stroke.

Pool running 30:00 [2] 0.4 km (1:15:00 / km)

Pool running after the swimming.

Intervals 37:00 [5] 10.0 km (3:42 / km)
shoes: Nike Stoneshield

2000 m intervals on track 1 at the Talisman centre. Did 5 of them. 200 m indoor track. Didn't feel all that fast today, after the pool workout.

838.6 - 224.8 - started out easy, then sped up.
702.9 - 324.9
713.2 - Did some biking in between
706.7 - 454.1
701.3

Biking 13:22 [2]

Stationary biking in between the 3rd and 4th intervals. Wanted to see if it had any effect.

Running warm up/down 38:00 [2] 7.0 km (5:26 / km)
shoes: Nike Stoneshield

Warm up / cool down, etc for intervals on the track.

Tuesday Feb 6, 2007 #

Swimming 41:10 [3] 1.4 km (29:24 / km)

Swimming at UBC. Did 56 lengths.

Running 20:00 [2] 4.21 km (4:45 / km)
shoes: Nike Stoneshield

Easy running around campus. Ran into Robin. Ran while he cycled doing 12.7 km/h.

Monday Feb 5, 2007 #

Trail running 1:35:00 [2] 18.0 km (5:17 / km)
shoes: Nike Stoneshield

Run in Pacific Spirit Park with John Markez. Did 1:20, then a tempo, then 15 minute cool down.

Tempo 15:00 [4] 4.0 km (3:45 / km)
shoes: Nike Stoneshield

Somehow the "easy recovery" runs with John always end up with a mad race in the end. Tempo ran from near Blanca back along Chancellor to John's car. Felt strong today - stride felt easy, and breathing was good.

Sunday Feb 4, 2007 #

Note

Plan week 6
M: tempo, jmarkez
T: intervals
W: To Calgary
T: Speed skating, Olympic oval
long-o at Nose Hill
F: Speed skating, Olympic oval
sprint-o at UofC
S: X-country race, Nose hill
S: o somewhere

C • While in Calgary 2

Trail running 51:12 [2] 8.0 km (6:24 / km) +100m 6:01 / km
shoes: Intergrators 2006

Trail running with Magnus and Louise at Rice Lake.

Terrain running 30:00 [2] 3.0 km (10:00 / km) +50m 9:14 / km
shoes: Intergrators 2006

Terrain run at Rice Lake, in North Vancouver. Great forest.

C • that is not quite the route I ... 3

Trail running 20:00 [4] 4.5 km (4:27 / km)

Did Meghan's exercises at Jericho Beach. She's conducting research into optimal route choices. Tested sand vs trail, grass vs trail, bushwacking vs trail, stairs vs grass, and fence vs no fence.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike Stoneshield

Random running in between the exercises.

Saturday Feb 3, 2007 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

Swimming 20 lengths at VAC.

Pool running 20:00 [3] 0.01 km (33:20:00 / km)

Some pool running.

Tempo 40:00 [4] 10.5 km (3:49 / km) +30m 3:45 / km
shoes: Nike Stoneshield

2 by 20 minute grass/trail tempo run. Started at UBC, ran down to Alma through the forest and along 8th. 10 minute recovery. Ran back along 16th.

Running warm up/down 20:07 [2] 4.5 km (4:28 / km)
shoes: Nike Stoneshield

10:00 minute recovery run between the two tempo runs. 10:07 after the last run.

Thursday Feb 1, 2007 #

Note

Noon hour run

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Stoneshield

Warm up / cool down with Julian.

Running race 17:50 [4] 5.0 km (3:34 / km)
shoes: Nike Stoneshield

Noon hour race at UBC. Raced on the long loop on trails through the park. Didn't feel all that great today. Julian beat me with over a minute.

Running warm up/down 41:00 [2] 7.0 km (5:51 / km)
shoes: Nike Stoneshield

Warm up / cool down for intervals in QE park.

Intervals 16:15 [5] 4.5 km (3:37 / km) +100m 3:15 / km
shoes: Nike Stoneshield

Intervals in QE park, with Magnus and Louise. Made a loop on the grass, and up and down a hill.

Interval Rest
324.7 120.1
314.7 132.1
315.3 129.9
316.5 137.3
311.8

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