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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jan 31, 2005:

activity # timemileskm+mload
  Running8 6:15:26 39.46(9:31) 63.5(5:55) 670126.6
  Orienteering3 2:46:00 13.86(11:59) 22.3(7:27) 175133c82.0
  Cross country running1 1:01:07 4.97(12:18) 8.0(7:38) 4012.2
  Intervals2 39:00 4.35(8:58) 7.0(5:34) 40039.0
  Total10 10:41:33 62.63(10:15) 100.8(6:22) 1285133c259.8
averages - sleep:6.5

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Sunday Jan 23, 2005 #

Orienteering (Training) 39:00 [4] 7.3 km (5:21 / km)
93c slept:6.5 shoes: Nike shoes

Did a control picking exercice with Lehel in Vanier Park. The course consisted of 93 controls - We switched navigating every second control. It was a very intense orienteering training - one of the most difficult sessions we've had. Since there was a control every 25 seconds, we had to look at the map every second. We went pretty hard the whole way.

Running (Cool down) 10:00 [2] 1.0 km (10:00 / km)
shoes: Nike shoes

Cool down run with Lehel.

Thursday Jan 20, 2005 #

Running (5K race) 16:01 [4] 4.5 km (3:34 / km) +40m 3:24 / km
shoes: Asics MagicRacers

5K race at UBC. The regular loop.

Sunday Jan 16, 2005 #

Cross country running (control pickup) 1:01:07 [2] 8.0 km (7:38 / km) +40m 7:27 / km
shoes: Nike shoes

Picked up some controls from yesterday's determinator. It had rained over night, so the snow was very soggy.

Saturday Jan 15, 2005 #

Running (Control placing) 1:20:00 [3] 12.0 km (6:40 / km) +100m 6:24 / km
shoes: Integrator

Placed controls for the determinator. Used the o-shoes today - was much easier to run with than the other shoes.

Running (Control placing) 20:00 [3] 3.0 km (6:40 / km) +40m 6:15 / km
shoes: Nike shoes

Placed the last two controls of the course. Used the running shoes, as I would get blisters otherwise.

Friday Jan 14, 2005 #

Orienteering 1:27:00 [3] 10.0 km (8:42 / km) +100m 8:17 / km
shoes: Nike shoes

Checked control locations for tomorrow's determinator.

Very slippery, but the forest was nice to run in.

Thursday Jan 13, 2005 #

Running (Warm up / cool down) 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2004

Interval training with Louise, Ted and Maureen. Planned to run on the track, but it was packed with hard snow. We did intervals in an indoor parking lot instead.

Intervals (Hills / flat) 20:00 [5] 3.0 km (6:40 / km)
shoes: Mizuno WR 2004

Intervals. Did 6 (roughly) sets of 2 150m intervals.

Wednesday Jan 5, 2005 #

Running (Warm up) 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Nike shoes

Warm up to Veritas-skogen.

Orienteering 40:00 [3] 5.0 km (8:00 / km) +75m 7:27 / km
40c shoes: Nike shoes

Did about 40 controls in the Veritas forest.

Running 30:00 [2] 4.0 km (7:30 / km) +150m 6:19 / km
shoes: Nike shoes

Cool down back to home.

Tuesday Jan 4, 2005 #

Running (Warm up) 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: Nike shoes

Warm up for intervals.

Intervals 19:00 [5] 4.0 km (4:45 / km) +400m 3:10 / km
shoes: Nike shoes

5 hill intervals at around 3:50 each.

Running (Cool down) 35:00 [2] 6.0 km (5:50 / km)
shoes: Nike shoes

Cool down after intervals.

Monday Jan 3, 2005 #

Running (Easy) 58:00 [3] 12.0 km (4:50 / km) +150m 4:33 / km
shoes: Nike shoes

Running North of Vallerkroken. Ran to Bekkestua, and back. Nice weather today.

Sunday Jan 2, 2005 #

Running 31:25 [3] 6.0 km (5:14 / km) +40m 5:04 / km
shoes: Nike shoes

Running with dad in the nearby area.

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