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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Apr 1, 2012:

activity # timemileskm+mload
  Running5 3:13:58 17.66(10:59) 28.42(6:49) 7838.8
  Ski-Orienteering1 1:01:15 4.78(12:48) 7.7(7:57)24.5
  Intervals2 35:15 6.82(5:10) 10.97(3:13) 4835.3
  Orienteering1 16:10 1.86(8:40) 3.0(5:23)12.9
  Cross country skiing1 15:00 1.24(12:04) 2.0(7:30)3.0
  Total6 5:21:38 32.37(9:56) 52.09(6:10) 126114.5

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

11 AM

Ski-Orienteering race 36:15 [3] 5.0 km (7:15 / km)
shoes: Skiboots

Ski orienteering in Callaghan Valley, on a new map! It had snowed a lot overnight, and the trail operators hadn't groomed the trails, so the skiing became much more interesting. Hard work to skate on the trails.

Borrowed John R.'s nice map holder.

Second place, just 14s behind Adam, so I'm happy with that!
C • Sun glasses 6

Ski-Orienteering 25:00 [3] 2.7 km (9:16 / km)
shoes: Skiboots

Relay race with Karen L. On the first loop I tried taking the lead, but quickly led myself into a situation where I had to go cross country to get to another trail. Fell into a tree well. My poles with rollerski "baskets" weren't of much help. Louise with a commanding lead. Managed to catch up to Magnus again when I found him without one of his skis. Passed Louise right at the end, but Stephen B. was first in the changeover.

My second loop was better.

Fun relay format -- 4 out of the 8 teams had at one point the lead of the race. Overall I had a nice orienteering weekend.

Cross country skiing warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Skiboots

Friday Mar 30, 2012 #

4 PM

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS run.

Thursday Mar 29, 2012 #

4 PM

Running warm up/down 1:03:08 [2] 9.3 km (6:47 / km) +78m 6:31 / km
shoes: Asics Nimbus 2011

Intervals 9:40 [5] 3.2 km (3:01 / km) +20m 2:56 / km
shoes: Asics Nimbus 2011

8x400m on the powerline trail. Measured out 400m with GPS on the first one. Gord, Louise, Mike, and Nate there. Raining. Odd ones were slightly uphill, even ones were net downhill.
1:17.18 -- 1'43
1:10.10 -- 1'52
1:13.92 -- 1'47
1:09.98 -- 1'51
1:13.95 -- 1'44
1:11.52 -- 1'46
1:12.16 -- 1'48
1:11.03

Wednesday Mar 28, 2012 #

Orienteering 16:10 [4] 3.0 km (5:23 / km)
shoes: Sportiva XC

(Singly) linked-list orienteering this week. At each control was a map showing the next control. Had to do map memory to get to the next. Way behind Graeme and Magnus today.

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

Control pickup with Graeme.

Tuesday Mar 27, 2012 #

4 PM

Intervals (ParkSportLoop) 25:35 [5] 7.77 km (3:18 / km) +28m 3:14 / km
shoes: Asics Nimbus 2011

7x1100m on trails. Started at Park Warden, 16th, Salish, Powerline. Stopped at Cleveland. Alternated clock-wise and counter clock-wise. Slightly faster to run it counter clock-wise.
3:40 - 2'17
3:37.85 -- 2'16
3:40.81 -- 2'38
3:37.15 -- 2'20
3:42.03 -- 2'07
3:38.31 -- 1'59
3:39.12
C • fast 2

Running warm up/down 55:50 [2] 7.12 km (7:51 / km)
shoes: Mizuno WR 2011 orange

Monday Mar 26, 2012 #

4 PM

Running 35:00 [2] 5.0 km (7:00 / km)
shoes: Mizuno WR 2011 orange

EOS group run. 4x800m, I did the timing.

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