Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Apr 13, 2008:

activity	#	time	miles		km		+m	load
Running	4	2:37:03	18.46	(8:30)	29.71	(5:17)	401	46.3
Orienteering	3	1:49:21	11.53	(9:29)	18.55	(5:54)	502	75.7
Trail running	1	1:40:34	11.0	(9:09)	17.7	(5:41)	832	20.1
Terrain running	1	20:00	1.86	(10:44)	3.0	(6:40)		4.0
Circuit Training	1	15:00						6.0
Intervals	1	11:38	2.36	(4:56)	3.8	(3:04)		11.6
Total	6	6:53:36	45.21		72.76		1735	163.8

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Sunday Apr 13, 2008 #

Orienteering race 57:45 [4] 8.0 km (7:13 / km) +300m 6:05 / km
shoes: Intergrators 2006

Orienteering at UBC research forest in Maple Ridge. Nice course by Alex. Took some round about routes to avoid the sections of unmapped woods, which normally works quite well on the west coast, but maybe not so much today. Henrik running quite fast with 52. Magnus had a good time too with 59. Let the forest season begin:
Apr 16 - Whytecliff Park WET
May 3 - Camp Thunderbird 3h score-O
May 11 - Rice Lake B-meet
May 17-19 - Sage Stomp A-meet
Jun 4 - Watershed WET
Jun 11 - Deep Cove
Jun 28-30 - Western Canadian Champs

Terrain running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Intergrators 2006

Warm up by myself. Had to go for a cool down with Henrik after the event because it's quite a drive out to this forest, and the o-shoes are so hard to get on.

Saturday Apr 12, 2008 #

Trail running 1:40:34 [2] 17.7 km (5:41 / km) +832m 4:36 / km
shoes: John's Nike shoes

Summer run at Deep Cove with Jan Henrik. Took it very easy today, a bit tired from yesterday. Ran the Baden Powel trail up to Mushroom parking lot and back on Old Buck trail. Another nice run with a lot of climb. 19 degrees today and by far the warmest day of the year in Vancouver.

C • nice pics, I really like th... 1

Friday Apr 11, 2008 #

Running 1:14:38 [3] 17.3 km (4:19 / km) +337m 3:56 / km
shoes: John's Nike shoes

Nice run with Henrik from the clubhouse at Granville Island. Ran the same route as a few weeks ago, on the seawall to the top of Stanley Park. Another hard 25 min tempo from near Lost Lagoon and back. 8 road kills while going easy, but none when we were going hard :S

Wednesday Apr 9, 2008 #

Orienteering race 25:30 [4] 4.8 km (5:19 / km) +202m 4:23 / km
shoes: New Balance X 1

Orienteering at SFU. Nice course by Louise. Tricky in areas, had to focus hard on the map reading. Quite tired legs today from yesterday's intervals. Henrik made some mistakes so was only 8 secs behind.

My goal of beating Henrik with 800 points, so that I could win this WET season, failed. I would have had to run the course in 13:30. Oh well...

GPS measured 5.51 km

Orienteering 6:48 [2] 1.05 km (6:29 / km)
shoes: New Balance X 1

Cool Micro-o training after the WET.

Running warm up/down 10:38 [2] 1.69 km (6:18 / km)
shoes: New Balance X 1

With Henrik.

Tuesday Apr 8, 2008 #

Intervals 11:38 [5] 3.8 km (3:04 / km)
shoes: New Balance X 1

Intervals at the track. Started doing the 500m repeats with the guys, but it went way to fast, and I just got calf cramps, so joined the girls for 800s instead. The legs felt quite bad after the two 500s, but It went ok. Did the last 400m in Henrik's ghost shoes.

500m 1:22 - 1:57 rest
500m 1:27 - 3:15 rest
800m 2:34 - 2:44 rest
800m 2:35 - 2:43 rest
800m 2:35 - 3:03 rest
400m 1:05

Henrik doing some strange interval workout with over 10km running in 31mins, with very little rest in between the intervals.

C • nice 2

Running warm up/down 49:12 [2] 5.72 km (8:36 / km)
shoes: New Balance X 1

Warm up with Henrik (18:20), strides etc (15:00) , cool down (15:52)

Circuit Training 15:00 [3]
shoes: New Balance X 1

Various exercises with Henrik before intervals.

Monday Apr 7, 2008 #

Orienteering 19:18 [3] 4.7 km (4:06 / km)
shoes: New Balance X 1

A very illegal orienteering run at Oak Park. Quite fun :) Ran a forked course with Henrik. Petra and Louise ran together too.

Running warm up/down 22:35 [2] 5.0 km (4:31 / km) +64m 4:15 / km
shoes: New Balance X 1

From the Swedes house to the map and back.

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