Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Mar 12, 2006:

activity	#	time	miles		km		+m	load
Running	4	3:17:00	20.51	(9:36)	33.0	(5:58)	100	39.4
Biking	1	1:35:00	12.43	(7.8/h)	20.0	(12.6/h)	100	19.0
Intervals	2	36:00	3.85	(9:21)	6.2	(5:48)	460	25.8
Rollerskiing	1	35:00	4.35	(8:03)	7.0	(5:00)		14.0
Orienteering	1	23:00	2.61	(8:49)	4.2	(5:29)	100	18.4
Stretching	1	5:00						0.5
Total	6	6:31:00	43.74		70.4		760	117.1

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Sunday Mar 12, 2006 #

Rollerskiing 35:00 [3] 7.0 km (5:00 / km)
shoes: Skiboots

Rollerskiing from Louise's house back to my house.

C • Thomas, your mum is asking if ... 3

Intervals (Terrain) 19:00 [5] 5.0 km (3:48 / km) +100m 3:27 / km
shoes: Adidas trailrunners

Terrain intervals behind the museum of Anthropology. Sand, rocks, dry mud, gravel road, grass, hill. 450 meters each. 11 intervals

Time - rest
2.00.0 - 1.00.0 test loop
1.36.3 - 1.04.6
1.47.8 - 1.00.1 had to pull a nail out of my shoe
1.40.8 - 1.00.2
1.40.1 - 1.00.1
1.40.5 - 0.59.8
1.37.7 - 1.00.2
1.36.9 - 0.59.9
1.36.7 - 1.00.2
1.33.4 - 1.00.4
1.57.5 - easy

Running warm up/down 29:00 [2] 4.0 km (7:15 / km) +50m 6:49 / km
shoes: Adidas trailrunners

Warm up / cool down for intervals.

Saturday Mar 11, 2006 #

Biking 1:35:00 [2] 20.0 km (12.6 kph) +100m
shoes: Adidas trailrunners

Biking around PS park with Louise and Meghan.

Thursday Mar 9, 2006 #

Intervals (Stairs) 17:00 [3] 1.2 km (14:10 / km) +360m 5:40 / km
shoes: Adidas trailrunners

6 stairs intervals (60m elevation) from Wreck Beach up to UBC. John, Meghan, Meghan, and Louise were there.

Running warm up/down 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Adidas trailrunners

Warm up cool down / stretching for the interval session.

Wednesday Mar 8, 2006 #

Orienteering 23:00 [4] 4.2 km (5:29 / km) +100m 4:54 / km
shoes: Adidas trailrunners

Orienteering at Vanier Park. Nice weather... if you're from the west coast of norway.

Tuesday Mar 7, 2006 #

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: Adidas trailrunners

Running with Louise in Pacific Spirit Park.

Stretching 5:00 [1]

Stretching after the run.

Monday Mar 6, 2006 #

Running 43:00 [2] 8.0 km (5:23 / km) +50m 5:13 / km
shoes: Adidas trailrunners

Trail running with Alastair in Musqeam and Pacific Sprit.

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