Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2004:

activity	#	time	miles		km		+m				load
Running	21	21:46:53	120.36		193.7		1800				377.2
Orienteering	5	4:06:13	23.96	(10:17)	38.56	(6:23)	92	7 /	67c	10%	158.2
Swimming	4	1:25:00									34.0
Tempo	2	48:12	7.56	(6:22)	12.17	(3:58)					38.6
Intervals	3	43:10	7.51	(5:45)	12.09	(3:34)					43.2
Strength	2	35:00									7.0
Repetition	2	16:00	3.08	(5:12)	4.95	(3:14)					16.0
Total	26	29:40:28	162.47		261.47		1892	7 /	67c	10%	674.1

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Sunday Oct 31, 2004 #

Running (Long) 1:58:00 [2] 12.0 km (9:50 / km) +600m 7:52 / km

Went for a long run with Lehel in the mountains. We took the Skyride up to Grouse Mountain. Then we ran to the top of Goat Mountain. There was about 5cm of fresh snow on top of half a meter of hardpacked snow.

Great weather!

Saturday Oct 30, 2004 #

Orienteering (Race) 41:30 [4] 6.2 km (6:42 / km)
spiked:7/11c

Determinator race in Mundy Park. Quite tired from yesterday, but was able to push most of the way.

Running (Warm up / cool down) 30:00 [2] 5.0 km (6:00 / km)

Warm up and cool down for the orienteering race. Did a 20 minute cool down jog with Louise around on the trails in the park.

Orienteering 20:00 [2] 3.5 km (5:43 / km)

Test ran parts of the course for Monday.

Friday Oct 29, 2004 #

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

Warm up and cool down for the relay race.

Running (Race) 11:00 [4] 3.2 km (3:26 / km)

Ran leg three of The Great Trek. Didn't have a watch - time is approximate. The course went from Discovery and Imperial, to 16th and Wesbrook. First 1 km along a trail in the forest.

Thursday Oct 28, 2004 #

Running (Warm up / cool down) 20:00 [2] 3.0 km (6:40 / km)

Warm up and cool down for the 5K race.

Running (5K Race) 16:01 [4] 4.5 km (3:34 / km)

Noon hour 5K race at UBC. The course went down NW Marine Drive as usual.

Running (Warm up / cool down) 55:00 [2] 4.0 km (13:45 / km)

Warm up and cool down for intervals. Ted, Marg, Louise and Meghan were there.

Repetition (200 m) 10:00 [5] 3.0 km (3:20 / km)

Did 5 times:
3 timess 200m repetitions, with 100m jogging in between
200m jogging between each set.

Wednesday Oct 27, 2004 #

Running (Easy) 20:00 [2] 3.0 km (6:40 / km)

Jogged around campus looking for potential start/finish locations for the WET on Monday.

Tuesday Oct 26, 2004 #

Swimming 25:00 [3]

Swimming at the Aquatic Centre.

Orienteering (Warm up) 15:00 [3] 2.5 km (6:00 / km)
7c

Placed a couple of controls for the training session.

Orienteering (Night-O) 55:00 [4] 8.0 km (6:53 / km)
26c

Orienteering training by Trout Lake. I ran with Robin, Louise ran with Meghan. Robin had half the controls on his map I had the other half. We switched taking the controls (we didn't know where the other person's controls were).

Orienteering (Cool down night-O) 12:00 [3] 2.0 km (6:00 / km)
5c

Picked up some more controls with Robin.

Monday Oct 25, 2004 #

Orienteering 25:30 [4] 4.9 km (5:12 / km) +42m 4:59 / km
18c

Orienteering at Trout Lake, organised by Brian Augustine.

Running (Warm up / cool down) 10:00 [2]

Warm up for WET

Sunday Oct 24, 2004 #

Running (Long) 1:50:00 [3] 15.0 km (7:20 / km) +300m 6:40 / km

Long distance trail running with Louise, Lehel, and Desmond. We ran from Grouse Mountain parking lot east on the Baden Powel trail stopping right before the downhill section towards Mountain Hwy.

Saturday Oct 23, 2004 #

Running (Easy) 2:00:00 [2] 15.0 km (8:00 / km)

Easy running while mapping with Louise on the North Shore. We were mainly mapping roads, so running was possible.

Thursday Oct 21, 2004 #

Running (Race) 17:57 [4] 5.0 km (3:35 / km)

5K race at UBC. Course went through the park out to 4th. Unsure about distance.

Was ahead of Bruce for most of the course. He got me at the end again.

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

Intervals (4 x 1000m) 13:40 [5] 3.89 km (3:31 / km)

4 times 972m intervals.

Repetition (6 x 300m) 6:00 [5] 1.95 km (3:05 / km)

Repetition training. Got tired and stomach ache near end, could feel the race earlier today.

Strength 20:00 [2]

Some strength after the workout.

Tuesday Oct 19, 2004 #

Orienteering (Night-O) 40:00 [3] 5.0 km (8:00 / km)

Picked up controls with Louise from yesterday's WET event in Jericho.

Monday Oct 18, 2004 #

Orienteering (Loop1) 27:20 [4] 4.45 km (6:09 / km) +50m 5:49 / km

Loop 1 of the WET. Ran together with Robin Foubister because he didn't have his light with him.

Orienteering (Loop2) 9:53 [4] 2.01 km (4:55 / km)

Loop 2 of the WET. Robin and I pushed it a bit more on this shorter loop.

Sunday Oct 17, 2004 #

Running (Warm up / cool down) 20:00 [2] 3.0 km (6:40 / km)

Warm up and cool down for the Richmond Flatlands with Robin, Louise, and John.

Running (Race) 36:30 [4] 10.0 km (3:39 / km)

Richmond Flatlands 10K road race. Missed the start by about 30 seconds, but event used chip timing so it was OK. Spend first 2km passing people.

3:25
5:25
7:00
10:40
14:20
18:00
21:40
25:20
29:00
30:30
32:47
36:30

Running 45:30 [4] 3.5 km (13:00 / km) +900m 5:41 / km

Ran up Grouse Mountain with Ove and Ilze. Tired from race earlier today.

Friday Oct 15, 2004 #

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

Warm up and cool down for threshold training. Did the training aat the place I usually do it.

Tempo (Cruise intervals) 29:00 [4] 7.2 km (4:02 / km)

Did 6 by 1235m at 3:51 min/km.

Felt very easy to complete the exercise. Think it's time to increase speed a little bit.

Strength 15:00 [2]

Stretching, etc.

Thursday Oct 14, 2004 #

Swimming 20:00 [3]

Swam lengths at the UBC Aquatic Centre.

Wednesday Oct 13, 2004 #

Running 1:00:00 [2] 10.0 km (6:00 / km)

Running with Louise in the UEL area.

Tuesday Oct 12, 2004 #

Tempo 19:12 [4] 4.97 km (3:52 / km)

Cruise intervals at the regular place. Did each one in 4:48 like earlier this year. Felt easy to complete the exercise. Did only 4 not 6 as earlier.

Running (Warm up / Cool down) 40:00 [2] 8.0 km (5:00 / km)

Warm up and cool down for the training session.Went through the forest on my way there, went along 10th on my way back.

Monday Oct 11, 2004 #

Running (Easy) 1:05:00 [2] 11.0 km (5:55 / km)

Did Chris' 11km training route.

Ran with Louise and Chris.

Sunday Oct 10, 2004 #

Running (Easy) 2:00:00 [2] 15.0 km (8:00 / km)

Ran while mapping on the North Shore. Had to map mainly roads, so it was possible to run for most of the time.

Saturday Oct 9, 2004 #

Running (Easy) 35:00 [2] 7.0 km (5:00 / km)

Ran to safeway and back.

Thursday Oct 7, 2004 #

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

Wram up and cool down for the 5K race.

Running (Race) 13:45 [4] 4.0 km (3:26 / km)

5K race at UBC. The course went through the trails in the forest. Went pretty hard from the start. Bruce held on all the way, and was stronger in the finish. Ran 4 seconds faster than the same course in the spring, which is good for not haveing started intervals yet.

Running (Warm up / Cool down) 50:00 [2] 5.0 km (10:00 / km)

Warm up and cool down for intervals.

Intervals (1000 m) 17:30 [5] 5.0 km (3:30 / km)

Intervals at the track with Magnus Johansson.

Did 5 by 1000m intervals.

Since this was the first interval session of this fall, we decided to take it a bit easy.

3:35
3:32
3:32
3:32
3:27

Running (Warm up / Cool down) 50:00 [2] 8.0 km (6:15 / km)

Warm up and cool down for interval session.

Friday Oct 1, 2004 #

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

Warm up for the 5K race at UBC.

Running (5K race) 15:35 [4] 4.5 km (3:28 / km)

5K race at UBC. The course was the regular course. About 40 people showed up. Nice weather.