Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m	load
Trail running	11	12:25:53	76.43	(9:46)	123.0	(6:04)	1250	202.5
Orienteering	6	5:54:56	26.84	(13:13)	43.2	(8:13)	1330	265.4
Running	10	4:44:22	24.91		40.09		340	120.9
Biking	1	2:00:00						24.0
Strength	2	33:00						6.6
Total	20	25:38:11	128.18		206.29		2920	619.5

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Thursday Aug 31, 2006 #

Trail running warm up/down 32:00 [3] 7.0 km (4:34 / km)
shoes: Adidas Xcountry

Warm up (5 mins) / cool down (27 mins) run for intervals.

Trail running intervals 15:50 [5] 4.5 km (3:31 / km) +50m 3:20 / km
shoes: Adidas Xcountry

Intervals at Musqeam park by myself.
5 x 900 meters on trail.
3:13.8 - 1:40.0 -- Someone was in my way
3:04.2 - 1:48.0
3:04.6 - 1:41.0
3:07.2 - 1:52.1
3:11.8 -

Wednesday Aug 30, 2006 #

Trail running 50:00 [3] 9.0 km (5:33 / km)
shoes: Adidas Xcountry

Running with John Markez in Pacific Spirit Park.

Trail running tempo 20:00 [4] 5.0 km (4:00 / km)
shoes: Adidas Xcountry

Ran a section in the middle of our run at tempo speed. Felt gast today.

Monday Aug 28, 2006 #

Trail running 53:37 [2] 8.0 km (6:42 / km)
shoes: Adidas trailrunners

Ran with Louise in Pacific Spirit Park.

Sunday Aug 27, 2006 #

Trail running 1:30:00 [2] * 11.0 km (8:11 / km) +200m 7:30 / km
shoes: Adidas Xcountry

Trail running at Bert Flinn Park, checking out the terrain. Magnus, Louise, Andrea, and John Rance.

Running 17:25 [4] * 3.5 km (4:59 / km) +150m 4:06 / km
shoes: Adidas Xcountry

Ran by myself to check out another park.

Saturday Aug 26, 2006 #

Trail running 50:00 [2] 8.0 km (6:15 / km)
shoes: Adidas trailrunners

Ran with Louise at Tynehead Provincial Park.

Trail running 19:31 [3] 4.0 km (4:53 / km)
shoes: Adidas trailrunners

Ran with Louise at Green Timber.

Trail running 12:00 [3] 2.5 km (4:48 / km)
shoes: Adidas trailrunners

Ran with Louise at Joe Brown Park.

Friday Aug 25, 2006 #

Trail running 33:00 [2] 5.0 km (6:36 / km)
shoes: Adidas trailrunners

Ran with Louise in Pacific Spirit Paek.

Tuesday Aug 22, 2006 #

Running tempo 59:25 [4] 14.0 km (4:15 / km)
shoes: Adidas trailrunners

Ran Mathias' Kolsaas loop. Pushed hard near the end.

Sunday Aug 20, 2006 #

Note

District championships Relay.

C • Nice 5K time 2

Saturday Aug 19, 2006 #

Note

District championships Long.

Note
(sick)

Friday Aug 18, 2006 #

Running 30:51 [3] 4.0 km (7:43 / km)
(rest day) shoes: Adidas trailrunners

Easy running with Louise.

Thursday Aug 17, 2006 #

Trail running 1:03:19 [2] 12.0 km (5:17 / km)
shoes: Adidas trailrunners

Trail run with Louise on the Milde map.

Tuesday Aug 15, 2006 #

Running 20:00 [2] 2.0 km (10:00 / km)
shoes: Adidas trailrunners

Running around while shooting the movie.

Running warm up/down 30:00 [2]

Warm up for race. Control pickup after race.

Orienteering race 30:57 [4] *** 3.5 km (8:51 / km) +80m 7:56 / km
shoes: Intergrators 2006

Orienteering race / training at Kvalesund. Had a big mistake on #2. Also lost the flagging on the 2km flagged route. Ran really fast and well on the other controls.

Sunday Aug 13, 2006 #

Note

Fjelldilten. Lillehammer OK.

Trail running 1:25:50 [2] 14.0 km (6:08 / km) +400m 5:22 / km
shoes: Adidas trailrunners

Long trail run with Louise and Mathias. Louise went with us to Baerums Vaerk and back over the top of Kolsaas. Mathias and I continued over on top of Eineaasen. Ran home along roads.

Running tempo 14:18 [4] 3.35 km (4:16 / km) +60m 3:55 / km
shoes: Adidas trailrunners

Ran the last 3.345 km as a tempo run.

Saturday Aug 12, 2006 #

Trail running 1:39:32 [2] 15.0 km (6:38 / km) +300m 6:02 / km
shoes: Adidas Xcountry

Long trail run with Louise and Dad on Eineaasen.

Friday Aug 11, 2006 #

Running warm up/down 41:36 [2] 5.0 km (8:19 / km)
shoes: Adidas trailrunners

Warm up / cool down for interval session with Louise and my Dad.

Running 15:47 [3] 4.24 km (3:43 / km) +100m 3:20 / km
shoes: Adidas trailrunners

Trail intervals at Daeliskogen (866 m, Louise and my Dad ran 800 m).

3:15.5 - 1:43.6
3:14.0 - 1:45.1
3:12.4 - 1:50.2
3:10.8 - 1:40.3
2:54.5 (shorter loop)

Thursday Aug 10, 2006 #

Trail running 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas Xcountry

Ran in Daeliskogen with Louise and Mathias.

Strength 18:00 [2]

Some exercises with Louise afterwards.

Wednesday Aug 9, 2006 #

Biking 2:00:00 [2]

Biking with Louise to and from the orienteering event. Tired on the way back.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Intergrators 2006

Orienteering 43:20 [4] **** 4.0 km (10:50 / km) +150m 9:07 / km
shoes: Intergrators 2006

Orienteering race / training at Tangenaasen. New map, quite nice terrain. Slow running but good visibility for the most part. A mistake on number 2. Other than that it went ok.

Tuesday Aug 8, 2006 #

Trail running 1:31:14 [2] 12.0 km (7:36 / km) +300m 6:45 / km
shoes: Adidas trailrunners

Trail run with Louise and Mathias. We ran around to the west side of Kolsaas, and then over.

Strength 15:00 [2]
shoes: Adidas trailrunners

Strength and stretching after the run with Louise.

Saturday Aug 5, 2006 #

Orienteering race 1:13:57 [4] **** 8.0 km (9:15 / km) +300m 7:47 / km
shoes: Intergrators 2006

Day 6 of the WOC tour.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Intergrators 2006

Friday Aug 4, 2006 #

Orienteering race 46:18 [3] **** 6.1 km (7:35 / km) +200m 6:31 / km
shoes: Intergrators 2006

Day 5 at WOC tour.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Intergrators 2006

Thursday Aug 3, 2006 #

Orienteering race 1:36:03 [4] **** 12.9 km (7:27 / km) +400m 6:27 / km
shoes: Intergrators 2006

Day 4 of WOC tour. A few mistakes in the beginning, but the rest went really well.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Intergrators 2006

Tuesday Aug 1, 2006 #

Orienteering race 1:04:21 [4] **** 8.7 km (7:24 / km) +200m 6:38 / km

Day 3 of WOC tour.

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