Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Nov 2, 2008:

activity	#	time	miles		km		+m	load
Orienteering	3	3:31:09	17.06	(12:22)	27.46	(7:41)	127	124.6
Running	3	1:22:47	8.33	(9:56)	13.41	(6:10)		20.3
Trail running	1	1:14:31	9.69	(7:41)	15.6	(4:47)	115	29.8
Swimming	2	58:15	1.37	(42:37)	2.2	(26:29)		23.3
Terrain running	1	24:00	1.86	(12:52)	3.0	(8:00)		4.8
Intervals	1	21:26	3.98	(5:23)	6.4	(3:21)		21.4
Total	7	7:52:08	42.3	(11:10)	68.07	(6:56)	242	224.2

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Sunday Nov 2, 2008 #

Orienteering 39:00 [4] 5.0 km (7:48 / km)

O-tervals at Brandywine. Navigation went really well today. Felt smooth in the rough terrain.

Terrain running 24:00 [2] 3.0 km (8:00 / km)
shoes: Sportiva XC

Warm up etc for o-tervals.

Saturday Nov 1, 2008 #

Event: Over Skauen

Orienteering 1:13:57 [2] 9.08 km (8:09 / km)

Star-o with Oystein at Brandywine.

Orienteering race 46:32 [4] 5.6 km (8:19 / km)
shoes: Sportiva XC

WOC at Nester's Hill. A some small mistake on the first few controls. Then pretty good in the middle part. Lost 3.5 mins on the control that was missing. Still 9 mins behind Oystein! Must do some more terrain running / navigation training.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Friday Oct 31, 2008 #

Swimming 32:25 [3] 1.2 km (27:01 / km)

Swimming with Louise and Meghan at VAC. 1000m (26:30) and 100m front crawl sprint, which Meghan kicked our ass in.

Thursday Oct 30, 2008 #

Trail running 1:14:31 [3] 15.6 km (4:47 / km) +115m 4:36 / km
shoes: John's Nike shoes

Trail run with John and Oystein in Pacific Spirit Park. Felt good. Lamp turned up a lot near the end. Should really fix my lamp once and for all. Such loose connections.

Wednesday Oct 29, 2008 #

Orienteering 51:40 [4] **** 7.78 km (6:38 / km) +127m 6:08 / km
shoes: New Balance X 2

Memory-orienteering at Queen Elizabeth Park. 27 controls which you had to get without a map, by only looking at a master map at the finish. Then at each control you came to you saw a map on which you had to memorize a random control on a small section of the map. When you got back you had to draw on a spare map the controls you saw. Did 4, 5, 6, 5, 5, 2 controls at a time.

Went pretty well. Wasn't so hard to memorize where to find the controls as I would have thought. Lost 3:15 minutes on a control along Cambie, where I couldn't remember how many roads to cross. Funny to watch the GPS track where I go up to every tree looking at all sides of it to find the flag.

Queen Elizabeth Park orienteering 2008-10-29

C • Sorry I missed it... 3

Running warm up/down 18:53 [3] 3.62 km (5:13 / km)
shoes: New Balance X 2

Warm up to QE with Patrick from home.

Tuesday Oct 28, 2008 #

Intervals 21:26 [5] 6.4 km (3:21 / km)

Intervals with the cross country team. 4 by 1600 m intervals on smooth grass. Was only going to do 3, but convinced myself I should do 4. Marek set a perfect distance course today :)

5'23.49 -- 2'05.63 (1610m)
5'22.37 -- 2'11.68 (1600m)
5'19.25 -- 2'08.32 (1590m)
5'21.48 -- (1590m)

C • O-event in Colmar Dec 26 3

Running warm up/down 53:54 [2] 7.79 km (6:55 / km)
shoes: John's Nike shoes

Warm up / cool down / etc.

Monday Oct 27, 2008 #

Swimming 25:50 [3] 1.0 km (25:50 / km)

Lunchtime swimming at the UBC-AC. Did 1000m easy/moderate breast stroke. Very nice to be in the water again.

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