Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Dec 19, 2010:

activity # timemileskm+mload
  Trail running3 2:25:25 18.98(7:40) 30.54(4:46) 28459.4
  Running5 2:17:48 15.88(8:41) 25.56(5:23) 7339.9
  Biking1 40:008.0
  Orienteering1 38:32 5.11(7:33) 8.22(4:41) 15430.8
  Tempo1 20:52 3.83(5:27) 6.16(3:23) 1716.7
  Strength1 15:003.0
  Total9 6:37:37 43.8 70.48 528157.9

«»
1:56
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 19, 2010 #

6 PM

Tempo 20:52 [4] 6.16 km (3:23 / km) +17m 3:20 / km
shoes: Asics Hyperspeed 3

3x2km tempo intervals at 10k pace, want to get it down to 3:18 by sunrun -- not too far off. Was planning on going to the track, but the lights were out, which would have been ok because of the clear sky and bright moon, but there seemed to be a strange thin, slippery layer of dew which made it hard to run on.

Went up and down Main Mall instead. Started at Agronomy, turned around at the flag pole and back. 2.06km. 2 min rest. Easy first one, then sped up.

7:04.63 (3:26min/km)
6:53.75 (3:22min/km)
6:54.19 (3:22min/km)

Running warm up/down 30:59 [2] 5.63 km (5:30 / km)
shoes: Asics Hyperspeed 3

Saturday Dec 18, 2010 #

11 AM

Biking 40:00 [2]

Easy biking in PS park with Kristian, Ingrid, and Louise. Salish, Admiralty, Spanish, Salish, then some bike intervals on Salish, Council, Hemlock.

Trail running 9:43 intensity: (4:21 @2) + (5:22 @4) 2.17 km (4:29 / km)
shoes: Mizuno WA 2010

Did one intervals on foot. Took a shortcut through the forest to stay ahead of the others on bike, but my shortcut made it so short that I had to wait 1 minute. Did another full loop: 5'22.

Friday Dec 17, 2010 #

3 PM

Trail running 59:06 [3] 11.94 km (4:57 / km) +134m 4:41 / km
shoes: Mizuno WR 2010

Run in the park with Kris just before sunset. From EOS, Sword fern, Salish, Admiralty, Spanish, Swordfern, Coucil, Douglas Fir, back through campus.

Wednesday Dec 15, 2010 #

3 PM

Running 36:13 [2] 6.2 km (5:50 / km) +54m 5:36 / km
shoes: Mizuno WA 2010

EOS group run. Saw a coyote along SW Marine Drive.
6 PM

Orienteering race 38:32 [4] 8.22 km (4:41 / km) +154m 4:17 / km
shoes: Mizuno WA 2010

WET at Byrne Creek. Nice dogbones course set by John Rance. 3 ravine crossings, so that's an added bonus. Went pretty hard, and the orienteering flow felt fine. Lost about 45s trying to find a way from the road through the brambles to underneath the skytrain -- should have gone down earlier.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WA 2010

Warm up with the Swedes.

Tuesday Dec 14, 2010 #

7 PM

Strength 15:00 [2]

Some strength at the pool gym with Kristian and Ingrid. Going to the gym is way more useful than I give it credit for -- I solved one problem at work with Kris's help.
8 PM

Running 20:36 [4] 5.74 km (3:35 / km) +19m 3:32 / km
shoes: Mizuno WR 2010

Tempo cruise around campus. Started out at around 4min/km, but then sped up to about 3:35-3:40min/km for another 4k.

Monday Dec 13, 2010 #

4 PM

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: Mizuno WR 2010

EOS group run.
7 PM

Trail running 1:16:36 [3] 16.43 km (4:40 / km) +150m 4:28 / km
shoes: Mizuno WA 2010

Clubrun with Kristian from his house. Salish, Hemlock, Nature, Deer Fern, Huckleberry, Sasamat, Clinton, Salish, Council, Swordfern, Salish, SPanish, East Canyon, down along the beach, up Salish, Swordfern. Good pace.

« Earlier | Later »