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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Feb 26, 2006:

activity # timemileskm+mload
  Running5 2:34:54 12.43 20.0 5045.4
  Orienteering3 2:26:29 14.15(10:21) 22.77(6:26) 7089c79.2
  Strength2 59:0020.6
  Swimming1 25:0010.0
  Biking1 15:00 2.49(9.9/h) 4.0(16.0/h)12.0
  Total7 6:40:23 29.06 46.77 12089c167.2

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MoTuWeThFrSaSu

Sunday Feb 26, 2006 #

Orienteering race 16:29 [4] **** 2.56 km (6:26 / km)
14c shoes: Adidas trailrunners

Orienteering Race in Pacific Spirit Park. 11 seconds ahead of Mike Smith.

Orienteering race 17:10 [4] **** 2.9 km (5:55 / km)
17c shoes: Adidas trailrunners

Mass start race with the 8 fastest from the first loop. 11 seconds behind Mike Smith.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Adidas trailrunners

Warm up / cool down

Orienteering 20:00 [3] *** 3.0 km (6:40 / km)
14c shoes: Adidas trailrunners

Orienteering training at Jericho Beach. Ran together with Ian, doing alternate controls.

Saturday Feb 25, 2006 #

Running 30:00 [2]
shoes: Adidas trailrunners

Placed controls with Ted at Softball City.

Orienteering 16:43 [4] 1.9 km (8:48 / km) +70m 7:26 / km
17c shoes: Adidas trailrunners

Orienteering training at Watershed Park.
Caught Robin by a minute early on. Tried to pull away, but he left me in the dust going up the ravines.

Orienteering 20:00 [2] *** 3.0 km (6:40 / km)
27c

Placed controls at Minoru Park.

Running 25:00 [2] 3.0 km (8:20 / km)
shoes: Adidas trailrunners

Ran through Minoru Park after everyone had started the o-tervals. Ran behind Scott Lemon, and Ryan Breseman for a while.

Friday Feb 24, 2006 #

Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: Adidas trailrunners

Placed some controls at UBC with Robin.

Orienteering 12:05 [4] 2.6 km (4:39 / km)
shoes: Adidas trailrunners

Ran loop one for fun, even though I placed some controls.

Orienteering 14:02 [4] 2.81 km (5:00 / km)
shoes: Adidas trailrunners

Ran loop two hard. Really tired at the end.

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas trailrunners

Control pickup.

Thursday Feb 23, 2006 #

Running 15:50 [3] 4.0 km (3:58 / km) +50m 3:44 / km
shoes: Adidas trailrunners

Ran the noon hour race at UBC. Ran the hilly course today. It was very windy. I'm still roughly 20 seconds slower than before my injury. Felt very tired at the end.

Me 15:50
Louise 18:53
Meghan 20:52 (!)

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas trailrunners

Warm up and cool down before race.

Wednesday Feb 22, 2006 #

Swimming 25:00 [3]

Swimming at the UBC aquatic centre.

Running intervals 14:04 [5] 4.0 km (3:31 / km)
shoes: Adidas trailrunners

Intervals following the storm the wall course. Measured in OCAD that the course is 1006 meters long.

3:56.1 - easy first one
3:24.1
3:23.8
3:20.7

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

Warm up cool down for intervals.

Tuesday Feb 21, 2006 #

Biking (Tempo) 15:00 [4] 4.0 km (16.0 kph)
shoes: Adidas trailrunners

Tempo biking around the campus.

Strength 15:00 [2]

Strength and stretching after biking.

Monday Feb 20, 2006 #

Strength 44:00 [3]

Core training with Meghan, Magnus and Louise.

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