Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m	load
Running	3	2:12:40	15.16	(8:45)	24.4	(5:26)		26.5
Trail running	1	1:00:00	1.86	(32:11)	3.0	(20:00)	700	12.0
Orienteering	1	29:30	2.92	(10:06)	4.7	(6:17)		23.6
Tempo	1	17:45	3.11	(5:43)	5.0	(3:33)		14.2
Intervals	1	12:43	2.49	(5:07)	4.0	(3:11)		12.7
Total	5	4:12:38	25.54	(9:54)	41.1	(6:09)	700	89.1

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Sunday Apr 14, 2013 #

Note

Radio orienteering at Robert Burnaby Park, with Ian the hard man. 2m wavelength. Went out with Amel to get some pointers. A lot of fun!

C • Radio orienteering 5

Saturday Apr 13, 2013 #

Trail running 1:00:00 [2] 3.0 km (20:00 / km) +700m 9:14 / km
shoes: DS Trainers

Up the Squamish Chief with John. Ian the hardman, Gilles, and John's friend Scott. Can you believe it, the hardman hadn't been up the Chief before? Probably not enough crevasse crossings, etc.

Thursday Apr 11, 2013 #

7 PM

Tempo 17:45 [4] 5.0 km (3:33 / km)
shoes: DS Trainers

5k tempo with Gilles and Ian.

Running warm up/down 1:00:00 [2] 12.0 km (5:00 / km)
shoes: DS Trainers

Wednesday Apr 10, 2013 #

4 PM

Running 32:40 [2] 6.4 km (5:06 / km)
shoes: Asics Nimbus 2011

EOS group run.

7 PM

Orienteering race 29:30 [4] 4.7 km (6:17 / km)
shoes: Sportiva XC

WET at Lynn Valley. Route choice course. A bit tired on the hills.

Tuesday Apr 9, 2013 #

7 PM

Intervals 12:43 [5] 4.0 km (3:11 / km)
shoes: DS Trainers

7x800m at the track. Big group: Julien, Gilles, Ian the hardman, Adam, Graeme, and Julien's friend. Bad bowel pain so dropped after 4. Told the hardman to hammer out a fast last one, which they did in 2:21. Julien running most of them in 2:27. Legs felt good.
2:27.46 -- 2'32
2:31.40 -- 2'29
2:31.89 -- 2'33
2:31.60 -- 7'31
1:15
1:15

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: DS Trainers

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