Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Oct 21, 2012:

activity	#	time	miles		km		+m	load
Orienteering	4	2:57:33	15.29	(11:37)	24.6	(7:13)	760	133.8
Running	6	2:48:00	18.64	(9:01)	30.0	(5:36)		33.6
Intervals	1	11:10	2.49	(4:30)	4.0	(2:48)		11.2
Total	6	5:56:43	36.41	(9:48)	58.6	(6:05)	760	178.6

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Sunday Oct 21, 2012 #

9 AM

Orienteering race 13:34 [4] 2.7 km (5:01 / km)
shoes: Saucony X-spikes

NAOC sprint. A challenging forest sprint. Ran very focused today and navigated cleanly. Legs felt decent. 2nd overall, 25s back. 9mm spikes. Map

Overall a good weekend for me. The terrain was really fun to run in and maps and courses were excellent. Good to meet up with a bunch of people I haven't seen in a while.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony X-spikes

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

11 AM

Orienteering race 1:46:45 [4] 13.0 km (8:13 / km) +600m 6:40 / km
shoes: La Sportiva 2012

NAOC long. Less focused race today. Made too many mistakes early on. Made a 5 min mistake half way through. Need to work on sticking to a plan on the long legs.

11th place, over 8 minutes back. Map

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: La Sportiva 2012

Warm up, cool down with Iliev and Iliana.

Blue Long - Splits

Friday Oct 19, 2012 #

12 PM

Orienteering race 36:39 [4] 5.0 km (7:20 / km) +160m 6:19 / km
shoes: La Sportiva 2012

North American Orienteering Champs near the border between Pennsylvania and New Jersey. Very difficult course right out of the start. Good flow. Made a 1 min mistake when I ran right past 6 and had to turn back. Another small mistake on the control after the spectator control. 3rd overall, happy with the result. Eric a minute ahead.

Map

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: La Sportiva 2012

Middle - Blue - Splits

Wednesday Oct 17, 2012 #

7 PM

Orienteering 20:35 [3] 3.9 km (5:17 / km)
shoes: La Sportiva 2012

WET in Richmond. Fun park area, with a super cool community garden area in the south. Ran at 80%.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: La Sportiva 2012

Tuesday Oct 16, 2012 #

7 PM

Intervals 11:10 [5] 4.0 km (2:48 / km)
shoes: Asics Hyperspeed 3

10x400m at Point Grey with Julian, Gilles, Nate, Louise, and Catherine. Took a longer break after 5 as usual. Felt already on the first one that today would be a tough day. Decided on the 7 one to just go for it to help Julien keep the pace up. Had to jog the 9th one since my legs were completely shot. Happy that I was able to run decent times despite Sunday's efforts.

65.70 -- 2'26
66.13 -- 2'48
66.48 -- 2'43
66.37 -- 2'54
67.53 -- 6'13
68.73 -- 2'43
64.84 -- 3'33
65.02 -- 2'45
75.50 -- 2'40
64.00

67.03s average, 66.09s without #9.

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics Nimbus 2011

Monday Oct 15, 2012 #

7 PM

Running 43:00 [2] 9.5 km (4:32 / km)
shoes: Asics Nimbus 2011

Clubrun with Gilles from his place around the science world, and over Burrard Bridge. More rain this evening.

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