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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Sep 21, 2008:

activity # timemileskm+mload
  Orienteering3 3:09:24 15.17(12:29) 24.41(7:46) 43839c108.6
  Trail running2 2:10:00 12.74(10:12) 20.5(6:20) 20034.0
  Running2 2:06:54 13.71(9:15) 22.07(5:45) 14525.4
  Intervals1 14:47 2.8(5:16) 4.51(3:17)14.8
  Total5 7:41:05 44.42(10:23) 71.49(6:27) 78339c182.8

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MoTuWeThFrSaSu

Sunday Sep 21, 2008 #

Orienteering race 1:01:05 [4] *** 9.52 km (6:25 / km) +172m 5:53 / km
20c shoes: Olway speed

Orienteering race at Royal Roads. Had a good race. My main error was #5 where I ran too low, and had to relocate on the trail. I was sure I had made a parallel error on #9 by running on the trails further NE, but after looking at the GPS now I'm realizing I ran where I was hoping I was running. That explains a few things now... #6, #8, and #14 were my favorite controls. Long course, 7.14km. Hopefully I can move up in the Island Series, was 5th last time I checked, though Richard is 7 points ahead.
080921 - Royal Roads

Saturday Sep 20, 2008 #

Orienteering 1:01:52 [3] 5.41 km (11:26 / km) +161m 9:57 / km
shoes: Olway speed

Orienteering at Top Bridge with John and Patrick. Nice forest. Some cool section. Ran into a wasp nest near a river. Got stung, and ran around like a chicken.

Trail running 15:00 [2] 2.5 km (6:00 / km)
shoes: Olway speed

Ran back to the river crossing to find my glasses. I found them!

Orienteering 45:27 [3] 5.08 km (8:57 / km) +105m 8:07 / km
shoes: Olway speed

Control picking exercise with John at Nymph Falls. Fun.

Trail running 40:00 [3] 5.0 km (8:00 / km) +200m 6:40 / km
shoes: John's Nike shoes

Ran with Louise and John at the skihill at Mount Washington near dusktime. Saw three bears.

Thursday Sep 18, 2008 #

Running 1:31:54 [2] 17.07 km (5:23 / km) +145m 5:10 / km
shoes: John's Nike shoes

Easy run from the clubhouse and around Stanley Park with Pat, Jaroslav, and Oskar. Louise and Meghan there too. Passed VFac doing an interval session and did our best to not go too far in the negative with regards to roadkills. Pushed the pace for 3'01 mins.

Wednesday Sep 17, 2008 #

Orienteering race 21:00 [4] ** 4.4 km (4:46 / km)
19c shoes: New Balance X 2

Orienteering at Camosun Bog. Mass start with forked course. Get a small lead on Patrick in the middle, but I couldn't quite keep it all the way in. We kept good speed. Stomach a bit uneasy at the start, but it didn't bother me later on. Didn't have enough batteries on the GPS to measure the course length.

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: John's Nike shoes

Warm up from our house to the event. Cool down with John, Pat, Magnus, and David and some control pickup.

Tuesday Sep 16, 2008 #

Intervals 14:47 [5] 4.51 km (3:17 / km)
shoes: John's Nike shoes

Cross country intervals at UBC on grass. 1600, 1200, 800, 800.

5'13.83 -- 1'55.00 1600m (3:19)
3'59.65 -- 2'31.52 1200m (3:20)
2'49.03 -- 3'25.57 856m (3:17)
2'44.25 -- 856m (3:16)

Trail running warm up/down 1:15:00 [2] 13.0 km (5:46 / km)
shoes: John's Nike shoes

Warm up from picnic at Jericho to intervals. Cool down checking the controls for tomorrow.
C • not jeremy? 1

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