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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2002:

activity # timemileskm+mload
  Running18 15:14:00 106.88(8:33) 172.0(5:19) 610535.0
  Orienteering5 4:30:06 17.73(15:14) 28.54(9:28) 3509 /24c37%192.3
  Total21 19:44:06 124.61(9:30) 200.54(5:54) 9609 /24c37%727.2

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Monday Sep 30, 2002 #

Running (Warm up) 9:20 [4] 2.0 km (4:40 / km) +20m 4:27 / km
ahr:153 max:162

Run to start of Mondat's WET series run... and back.

Orienteering 34:13 [4] 4.8 km (7:08 / km) +20m 6:59 / km
ahr:152 max:170

Ran trough Monday's WET series run one more time, just to make sure things are right. Ran the other route choise options of the legs.

It was dark, and I had no headlamp, so I went slow... note to self: watch out for stairs when it's dark!

University of British Columbia - Splits

Saturday Sep 28, 2002 #

Orienteering 1:01:08 [5] 7.0 km (8:44 / km) +200m 7:39 / km
ahr:170 max:192

Orienteering event at Simon Fraser University.

Score-O at SFU - Splits

Thursday Sep 26, 2002 #

Running 4:06 [4] 1.0 km (4:06 / km) +10m 3:54 / km
ahr:150 max:167

Warm up to the start of next weeks WET series.

Orienteering 29:19 [5] 4.81 km (6:06 / km) +30m 5:55 / km
ahr:173 max:184

Practice run of next weeks WET series. Didn't run at 100% though.

Running 1:26:32 [3] 14.0 km (6:11 / km) +50m 6:04 / km
ahr:130 max:164

Running with Alaric. Down to Jerico Beach and sort of back.

Wednesday Sep 25, 2002 #

Running 29:20 [4] 6.5 km (4:31 / km) +30m 4:25 / km

Chancellor Blvd. and back...

Sunday Sep 22, 2002 #

Running 1:09:11 [4] 13.0 km (5:19 / km) +30m 5:16 / km
ahr:161 max:183

Ran along SW Marine drive to 41st avenue. Dropped off some orienteering posters and pamphlets. Kinda slow on the way back.

32:45min/36:26min

Saturday Sep 21, 2002 #

Running 1:49:10 [4] 20.0 km (5:28 / km) +100m 5:20 / km
ahr:155 max:181

Ran to Kitsilano beach/Vanier Park and back. Through Jeroco beach. An ok first 10K, 44:47 min, second half slow, looked at possible control locations for future orienteering trainings, 1:01:26.

Thursday Sep 19, 2002 #

Running 30:35 [2] 4.0 km (7:39 / km)
ahr:115 max:168

loking for potential control location for the WET on next Monday.

Wednesday Sep 18, 2002 #

Running 44:12 [5] 10.0 km (4:25 / km)
ahr:168 max:185

An attemped 10K. Didn't work very well at all. Kinda hit the wall! Heart rate average the lowest ever for high intensity stuff.

Monday Sep 16, 2002 #

Running 1:41:20 [3] 18.0 km (5:38 / km) +100m 5:29 / km
ahr:130 max:164

Nice run with Alaric along the beach towards Jerico beach, and back through some residential areas.

Saturday Sep 14, 2002 #

Orienteering 52:06 [5] 5.93 km (8:47 / km)
ahr:180 max:195 spiked:5/12c

Watershed Park C-meet.

Orienteering 18:20 [3] 2.0 km (9:10 / km)
ahr:151 max:169 spiked:4/4c

Control Pickup after Watershed C-meet.

Advanced course - Splits

Friday Sep 13, 2002 #

Running 10:02 [2] 2.0 km (5:01 / km)
ahr:155 max:171

Ran a short loop right after dinner.

Thursday Sep 12, 2002 #

Running 1:02:57 [3] 10.0 km (6:18 / km) +50m 6:08 / km
ahr:116 max:142

Running with Alaric in PS park.

Wednesday Sep 11, 2002 #

Running 25:13 [4] 6.0 km (4:12 / km) +30m 4:06 / km
ahr:169 max:191

Along Chancellor, through PS park to University Blvd. Back through campus.

Monday Sep 9, 2002 #

Running 43:08 [4] 8.0 km (5:24 / km) +40m 5:16 / km
ahr:155 max:183

PS park, around campus.

Sunday Sep 8, 2002 #

Orienteering 1:15:00 [2] 4.0 km (18:45 / km) +100m 16:40 / km
8c

Control pickup at brandywine with John O.

Friday Sep 6, 2002 #

Running 1:24:29 [3] 17.0 km (4:58 / km) +100m 4:50 / km
ahr:149 max:177

SW Marine drive to 41st Ave. Up along Crown Road to 10th Ave. Back to UBC. Fast at times, went slow near end, walked last kilometre as a warm down.

Thursday Sep 5, 2002 #

Running 53:54 [3] 10.0 km (5:23 / km)
ahr:139 max:162

PS park, down towards TRIUMF part. accelerator. Back to UBC

Wednesday Sep 4, 2002 #

Running 48:37 [4] 11.0 km (4:25 / km)
ahr:158 max:178

Chancellor Blvd. PS park, South east UBC

Tuesday Sep 3, 2002 #

Running 15:00 [2] 2.0 km (7:30 / km)
ahr:101 max:151

Run and walk with Mohit on campus

Monday Sep 2, 2002 #

Running 46:50 [4] 9.5 km (4:56 / km) +50m 4:48 / km
ahr:164 max:186

Down to Wreck beach, back up, through PS park.

Sunday Sep 1, 2002 #

Running 40:04 [3] 8.0 km (5:01 / km)
ahr:168 max:183

Running along Chancellor Blvd. back along University Blvd.

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