Training Log Archive: tnipen

In the 7 days ending Nov 28, 2004:

1:50

0:00

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

Warm up for the determinator at SFU.

Orienteering (Race) 51:00 [4] 7.2 km (7:05 / km) +200m 6:13 / km

Orienteering at Simon Fraser University. Very hilly area, forest not bad in some places.

Running 1:00:00 [2] 10.2 km (5:53 / km) +100m 5:36 / km

Ran down to Jericho and up through the park along 4th. Back along 10th. Took a detour around CICSR.

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

Easy running with Louise around campus.

Strength 15:00 [2]

Strength training with Louise in the gym at the aquatic centre.

Swimming 30:00 [3]

Swimming with Louise at the aquatic centre.

Running (Warm up / cool down) 25:00 [2] 3.0 km (8:20 / km)

Warm up with Bruce for the 5K race.

Running (Race) 18:00 [4] 5.0 km (3:36 / km)

5K race at UBC. Ran the longer forest loop this week.

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

Warm up for intervals. MJ, MR, ME, and LO were there.

Intervals (5 x 1000m) 17:20 [5] 5.0 km (3:28 / km)

Did 5 times 1000m at the track at around 3:28min/km. Felt tired today, as the 5K race was tough today.

Swimming 25:00 [3]

Swimming at the UBC Aquatic Centre. Did 10 lengths.

Orienteering (Control placing) 25:00 [2] 3.0 km (8:20 / km)

Placed some pinflags at the BC Children's Hospital map.

Orienteering (Night-O) 25:00 [4] 4.0 km (6:15 / km)

Ran a two person relay. Meghan + me against Louise + Robin. Ran for about 8 minutes then switched. Repeated 3 times.

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

Picked up the flags after the training with Robin.

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

Warm up and cool down with Robin for the WET.

Orienteering (Night-O) 44:30 [4] 9.3 km (4:47 / km) +50m 4:40 / km

Orienteering training in Champlain Heights. Long course this week. Felt good in the legs, despite feeling tired earlier in the day.