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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Sep 27, 2009:

activity # timemileskm+mload
  Trail running4 3:42:19 22.89(9:43) 36.83(6:02)61.5
  Running3 2:02:03 10.29(11:52) 16.56(7:22)24.4
  Orienteering2 1:08:06 5.65(12:03) 9.1(7:29)36.5
  Intervals1 16:28 3.23(5:06) 5.2(3:10)16.5
  Total6 7:08:56 42.06(10:12) 67.69(6:20)138.8

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Sunday Sep 27, 2009 #

Orienteering 45:00 [3] 4.5 km (10:00 / km)
shoes: Sportiva XC

O-tervals on Sumas Mountain with Louise, Meghan, and Alison. Forgot how great this forest/map was. Nice day.

Trail running 42:00 [2] 3.0 km (14:00 / km)
shoes: Sportiva XC

Note

Went to the corn maze in Pitt Meadows. We got a map, and wandered around to 12 checkpoints, much like orienteering! It was actually very hard even at walking pace.
C • Maize maze 2

Saturday Sep 26, 2009 #

Trail running race 28:20 [4] 8.1 km (3:30 / km)
shoes: Henrik's AdiZero

Cross country race in Bear Creek Park. Made my once in a year pilgrimage to the wonderful city of Surrey. Was in a group of 4-5 which slowly disintegrated. 3 guys eventually got ahead. Ran by myself in the middle, until two guys caught me with 1000m to go. We raced quite hard from there. Got passed with 200m to go. Luckily my surprise sprint attack from behind tactic worked well with 100 to go. 4th overall. The race felt good, and I was about 20 secs faster than last year.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2009

Trail running 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WR 2009

Went by Armpitt Meadows to Coquitlam to do some scouting for the training camp.

Thursday Sep 24, 2009 #

Intervals 16:28 [5] 5.2 km (3:10 / km)
shoes: Nike Track spikes

Intervals with Louise at the new UBC track. A really nice facility, one of the best one's I've run on. 6x800m and a 400m. Wasn't able to push it too hard today -- I need some faster people to pace me. Maybe I can scrounge some GVOC cash and get Pat, Henrik, and Oystein to sign another 1-year contract with the club, hehe or maybe I'll do a bakesale with markez.
2:32.97 -- 2:31
2:33.92 -- 2:30
2:34.80 -- 2:30
2:32.85 -- 2:30
2:34.42 -- 2:30
2:35.13
Tried to do a really fast 400m at the end to put Mathias and his running partner in their places, but didn't really manage to.
1:04 (400m)
C • Ah, sounds like a good idea... 3

Running warm up/down 1:17:03 [2] 9.06 km (8:30 / km)
shoes: Mizuno WR 2009

Wednesday Sep 23, 2009 #

Orienteering 23:06 [4] 4.6 km (5:01 / km)
shoes: Sportiva XC

WET at Lost Lagoon. Nice sunny day, nice turnout. Louise had prepared a sprint tips handout for the beginner/intermediates.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Sportiva XC

Tuesday Sep 22, 2009 #

Trail running 1:22:48 [2] 14.23 km (5:49 / km)
shoes: Mizuno WR 2009

Clubrun in Pacific Spirit Park, with tempo in the middle.

Monday Sep 21, 2009 #

Trail running 59:11 [2] 10.0 km (5:55 / km)
shoes: Mizuno WR 2009

Easy recovery run with John in Pacific Spirit Park.

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