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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2004:

activity # timemileskm+mload
  Running13 13:39:28 85.07(9:38) 136.9(5:59) 800245.5
  Orienteering4 3:50:21 15.72(14:39) 25.3(9:06) 5092.3
  Intervals3 50:00 8.7(5:45) 14.0(3:34)50.0
  Total15 18:19:49 109.49(10:03) 176.2(6:15) 850387.8

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Thursday Apr 22, 2004 #

Running (Warm up / Cool down) 1:10:00 [2] 7.0 km (10:00 / km)

Warm up and cool down for intervals. Did 7 strides.

Intervals (1000 m) 30:00 [5] 9.0 km (3:20 / km)

9 times 1000 m intervals. Louise and Magnus were also there. Found it difficult to keep an even pace today. 3:16, 3:26, 3:23, 3:24, 3:25, 3:24, 3:24, 3:21, 3:13.

I ran the last one barefeet.

Wednesday Apr 21, 2004 #

Running (Warm up / Cool down) 55:00 [2] 9.0 km (6:07 / km)

Warm up and cool down for intervals. Lehel, Maureen, Ted, and Magnus all couldn't make it, so it was only Louise and I doing intervals tonight. THerefore we did it at the Point Grey track as it is closer than the Richmond track. Did 4 times 300 m, 500 m with about 2 minute rest after the 500 m.

Intervals (300, 500) 15:00 [5] 3.2 km (4:41 / km)

Intervals.

Tuesday Apr 20, 2004 #

Orienteering 31:52 [4] 4.9 km (6:30 / km)

WET at Byrne Creek in Burnaby. Ran a good race considering yesterday's efforts. Did well on the orienteering technical side.

Monday Apr 19, 2004 #

Running (Warm up) 10:00 [2] 1.0 km (10:00 / km)

Warm up for the WET event.

Sunday Apr 18, 2004 #

Running (Warm up / Cool down) 30:00 [2] 4.0 km (7:30 / km)

Warm up and cool down for the 2004 Sunrun. Included about 6-8 strides.

Running race (Race) 35:58 [4] 10.0 km (3:36 / km)

2004 Vancouver 10K Sunrun. 47000 participants this year. Nice weather. Did an OK race. Feel I could run 30 - 45 seconds faster. Went out a little too fast. Ted had 35:27 and Maureen had ~37.

3:20
1 mile 5:20
3:20 6:40
3:30 10:10
3:35 13:45
3:45 17:30
3:40 21:10
3:45 23:55
3:41 29:36
3:40 32:16
3:42 35:58

Thursday Apr 15, 2004 #

Intervals (200 m) 5:00 [5] 1.8 km (2:47 / km)

9 times 200 m intervals at 33.5 seconds each, with 1 minute rest in between.

Running (Warm up / Cool down) 1:00:00 [2] 8.0 km (7:30 / km)

Warm up and cool down for interval session on the track. Only Magnus and I were training today.

Wednesday Apr 14, 2004 #

Running (Easy) 50:00 [2] 10.0 km (5:00 / km)

Easy running close to the campus. Ran down 10th, past Safeway, down to Jericho Beach, and back aloing NW Marine Dr.

Saturday Apr 10, 2004 #

Running (Trails) 2:45:00 [2] 25.0 km (6:36 / km) +800m 5:41 / km

Long trail run with Desmond Mott and his friend Paul. We met up with Mike Rhodes at the half way point. Started from Desmond's place, ran up along Mosquito Creek to the powerline, and then along the Baden Powel trail to Mountain Hwy. On the way back, we went along Mackay Creek instead of Mosquito Creek.

Very nice weather outside today.

Thursday Apr 8, 2004 #

Running (Warm up / Cool down) 45:00 [2] 5.0 km (9:00 / km)

Warm up and cool down for training in Pacific Spirit Park.

Running 42:00 [4] 11.8 km (3:34 / km)

Time trial run in Pacific Spirit Park. Plan was to run a loop twice. Each loop was 8.247 km long. Had 29:30 on the first loop. Ran until the power line on the second loop.

Think I will take the weekend off from training to be ready for the Sunrun in a week.

Wednesday Apr 7, 2004 #

Running (Easy) 37:00 [2] 7.0 km (5:17 / km)

Easy jog around campus - such nice weather today.

Tuesday Apr 6, 2004 #

Running (Warm up / Cool down) 1:06:00 [2] 10.0 km (6:36 / km)

Warm up and cool down for the track session. Maureen, Ted and Lehel were there. We did around 6 strides as well.

Running (5.6km interval) 19:40 [5] 5.6 km (3:31 / km)

As I have trained quite hard the last few days, I planned to only do about half of the regular interval load.

The plan was for Lehel to do a 10K time trial, with me dropping out at about the halfway point. I ran for 5.6 km at 3:30 min/km. Lehel did 8 K, as he was having problems with a muscle. It seems a sub 35 min 10K at the Sunrun in two weeks might actually be a realistic goal.

Ted did 400m, 300m repeats.

Monday Apr 5, 2004 #

Running (Warm up / Cool down) 15:00 [2] 1.5 km (10:00 / km)

Warm up and cool down for the WET at Deer Lake.

Orienteering 30:00 [4] 5.2 km (5:46 / km)

Orienteering race at Deer Lake organised by Chris Ivanciuc.

Sunday Apr 4, 2004 #

Running (Warm up / Cool down) 35:00 [2] 7.0 km (5:00 / km)

Warm up and cool down for the orienteering event in Pacific Spirit Park. Ran from my house to the event as a warm up and cool down.

Orienteering 45:29 [3] 6.2 km (7:20 / km) +50m 7:03 / km

Orienteering race in Pacific Spirit Park. Didn't push that hard as I was tired from yesterday. Nice weather!

Saturday Apr 3, 2004 #

Orienteering 2:03:00 [2] 9.0 km (13:40 / km)

Orienteering training with Magnus at UBC Research Forest. Used the training mainly to check out which areas are suitable for mapping for the BC champs this fall.

Thursday Apr 1, 2004 #

Running (Warm up / Cool down) 1:00:00 [2] 8.0 km (7:30 / km)

Warm up and cool down for interval training. Ted, Magnus, Maureen and Lehel were there. Did ~6 strides as part of the warm up as well.

Running (1000 m) 23:50 [5] 7.0 km (3:24 / km)

We did 7 times 1000 m at 3:23 minutes each, with 1:35 minutes rest.

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