Training Log Archive: tnipen

In the 7 days ending Feb 9, 2003:

1:04

0:00

Orienteering 35:45 [5] 5.8 km (6:10 / km) +100m 5:40 / km
ahr:183 max:191

Determinator 5 at Simon Fraser University.

Running 25:00 [3] 4.0 km (6:15 / km) +40m 5:57 / km

Cool down jog with Ted and Magnus.

Running (Warm up) 13:34 [4] 2.5 km (5:26 / km)
ahr:157 max:176

Warm up for WIT

Intervals (Hill intervals) 35:00 [5] 7.5 km (4:40 / km)
ahr:160 max:190

Hill intervals. 3 minute running, 4 minute rest down the hill.

Running (Cool down) 16:01 [4] 3.0 km (5:20 / km)
ahr:155 max:170

Cool down back to Magnus' house.

Running (Warm up / cool down) 20 [3] 2.0 km (10 / km) +10m 10 / km
ahr:136 max:158

Warm up and cool down for short interval session... didn't have much time to train... school work...

Intervals 12:00 [5] 2.0 km (6:00 / km) +20m 5:43 / km
ahr:165 max:187

8 times:
(1 minute run)
(0.5 minute rest)

Orienteering 27:44 [5] 5.41 km (5:08 / km) +30m 4:59 / km
ahr:182 max:192

WET 16, 5.41 km in air distance, 6.5 km shortest possible route: 4:16 min / km.

Running 25:00 [3] 4.0 km (6:15 / km)

Cool down with Magnus.