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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Mar 7, 2004:

activity # timemileskm+mload
  Orienteering3 5:09:39 19.57(15:49) 31.5(9:50) 97587.0
  Running4 3:15:08 18.02(10:50) 29.0(6:44)48.9
  Tempo1 30:00 4.35(6:54) 7.0(4:17)24.0
  Intervals1 27:20 4.97(5:30) 8.0(3:25)27.3
  Total5 9:22:07 46.91(11:59) 75.5(7:27) 975187.2

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MoTuWeThFrSaSu

Sunday Mar 7, 2004 #

Orienteering (Training) 1:00:00 [2] 6.0 km (10:00 / km) +250m 8:17 / km

Orienteering training at Mt. Tolmie. The GVOC elite as well as Chris Pillar from Victoria were present. We had 8 different 1-1.5 km loop made (each person did made one or two loops). We did a mass start, and when each was done their loop, they switched with one of the 3 left over loops. We repeated as many loops as we could until we hit one hour.

Orienteering (Race) 38:51 [3] 3.7 km (10:30 / km) +150m 8:44 / km

Orienteering competition at Mt. Douglas. Had a 2-3 minute mistake on control 7, but other than that it went pretty well. Pretty nice terrain, some thicker vegetation in places. Individual starts.

Ted 43:06 minutes
Lehel 43:27 minutes
Magnus 44 minutes
Chris 47 minutes

Running (Warm up / Cool down) 10:00 [1] 1.0 km (10:00 / km)

Warm up and cool down for the orienteering race.

Saturday Mar 6, 2004 #

Orienteering (Training) 1:50:00 [2] 11.0 km (10:00 / km) +250m 8:59 / km

Orienteering training at Thetis Lake. Bruce Klassen, Lehel, Magnus, Richard Lay, Ted and I were present. Terrain was very nice, and map accurate for the most part. We did a long point to point loop.

Orienteering (Training) 1:12:00 [2] 5.0 km (14:24 / km) +275m 11:18 / km

Orienteering training at Camp Thunderbird. Same people present, except for Bruce. We did a pair exercise where one person had all the odd numbered controls, and the other had all the even I ran the course with Ted.

Thursday Mar 4, 2004 #

Running (Race) 18:08 [4] 5.0 km (3:38 / km)

5K race in the UBC area. This week, I think the distance was correct. Start was from the student union building. We ran out to Pacific Spirit Park and followed trails for about 2 km. Cam eback along 4th back to the finish.

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

Warm up and cool down for the race. Jogged a short loop with Geoff after the race.

Intervals (1000 m) 27:20 [5] 8.0 km (3:25 / km)

Evening track session: We did 8 times 1000 m intervals at 3:25 min. We had 2 minute rests in between. We were able to maintain a high pace on all the intervals. The last two were especially fast, at around 3:21 each. It felt nice that we have 4 runners that are all close in speed.

Running (Warm up / Cool down) 1:07:00 [2] 7.0 km (9:34 / km)

Evening track session. Ted, Maureen, Magnus and Lehel were present. Maureen was not running and was timing us instead. Did a 20 minute warm up, followed by some strides, as well as a 20 minute cool down at the end.

Tuesday Mar 2, 2004 #

Tempo 30:00 [4] 7.0 km (4:17 / km)

Threshold training with Lehel. We went at high pace for 6 minutes at a time, with 2-3 minutes recovery in between.

Running 50:00 [2] 8.0 km (6:15 / km)

Warm up, cool down and running in between threshold intervals. We met at University Hill School. I warmed up from my residence to the start.

Monday Mar 1, 2004 #

Orienteering 28:48 [4] 5.8 km (4:58 / km) +50m 4:46 / km

WET 23 at Prince of Wales School. Went a little bit easy in the beginning as I wasn't feeling top shape. Happy with the way my orienteering went.

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

Cool down with Lehel after the WET. We picked up the controls on my first loop.

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