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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Apr 29, 2012:

activity # timemileskm+mload
  Trail running2 2:23:44 13.54(10:37) 21.78(6:36) 53828.7
  Running2 1:54:42 11.18(10:15) 18.0(6:22)22.9
  Orienteering1 30:33 3.76(8:07) 6.05(5:03) 19323.7
  Intervals2 28:28 5.41(5:16) 8.7(3:16)28.5
  Tempo1 27:52 3.42(8:09) 5.5(5:04) 40022.3
  Terrain running1 1:16 0.19(6:48) 0.3(4:13)1.3
  Total5 5:46:35 37.49(9:15) 60.33(5:45) 1131127.4

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

11 AM

Orienteering race 28:41 [4] 5.85 km (4:54 / km) +193m 4:12 / km
shoes: Saucony X-spikes

Race at Robert Burnaby Park. Nice course with lots of route choice. Had a good run, felt like I was able to take aggressive routes. No major mistakes. Graeme 31, Magnus+Nate 32.


9mm.

Terrain running 1:16 [5] 0.3 km (4:13 / km)
shoes: Saucony X-spikes

One lap around the Jungle course. Nate 1:12, Graeme 1:16 (1:07 on the second try).

Orienteering 52 [3] 0.1 km (8:40 / km)
shoes: Saucony X-spikes

Maze orienteering. Two loops in a terrain made up of flagging tape and stands. Graeme 0:51, Louise 1:05.

Orienteering 1:00 [3] 0.1 km (10:00 / km)
shoes: Saucony X-spikes

4 person maze-o forked mass-start with Graeme, Nate, and Russell. 3rd after Graeme, Nate.

Saturday Apr 28, 2012 #

8 AM

Trail running 1:27:02 [2] 12.28 km (7:05 / km) +475m 5:56 / km
shoes: Sportiva XC

Long run with Julian, Nate, and Jacek. Started at Inter river park. Ended at Magnus+Andrea's house. Did a tempo up Mountain Highway.

Tempo 27:52 [4] 5.5 km (5:04 / km) +400m 3:43 / km
shoes: Sportiva XC

Friday Apr 27, 2012 #

4 PM

Trail running 56:42 [2] 9.5 km (5:58 / km) +63m 5:47 / km
shoes: Asics Nimbus 2011

EOS group run. Spanish, Blanca, Lily of the Valley, Stadium, Marine Drive.

Thursday Apr 26, 2012 #

4 PM

Intervals 9:18 [5] 3.2 km (2:54 / km)
shoes: Asics Nimbus 2011

8x400m on the track with Louise, Gord, and Nate. Good pace today.
1:08.97 -- 2'10
1:09.46 -- 2'10
1:10.32 -- 2'10
1:09.76 -- 2'10
1:09.30 -- 2'10
1:10.73 -- 2'10
1:10.00 -- 2'11
1:09.00

Running warm up/down 1:04:42 [2] 10.0 km (6:28 / km)
shoes: Asics Nimbus 2011

Tuesday Apr 24, 2012 #

4 PM

Intervals 19:10 [5] 5.5 km (3:29 / km)
shoes: Asics Nimbus 2011

5x1100m on trails with Louise, Gord, and Nate. Powerline, Salish, Cleveland (end at Lily of the Valley). Splits: Salish (1:13-1:18), Cleveland (2:36-2:31). Felt tired, and had a hard time pushing the pace. Good Nate was there.

3:52-3:44

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Nimbus 2011

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