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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 15, 2018:

activity # timemileskm+mload
  Running5 3:48:52 24.97(9:10) 40.19(5:42) 71534.6
  Stroller-running3 3:38:15 24.12(9:03) 38.81(5:37) 61343.1
  Tempo1 20:04 3.36(5:59) 5.4(3:43) 6016.1
  Orienteering1 15:11 1.83(8:16) 2.95(5:08) 302.3
  Total8 8:02:22 54.28(8:53) 87.36(5:31) 141996.0

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

3 PM

Stroller-running 40:00 [2] 7.87 km (5:05 / km) +75m 4:51 / km
ahr:122 max:184 shoes: Asics Cumulus

Pushed stroller and watched Louise do 3 x Council loop in 6:22, 6:03, 6:07.

Saturday Jul 14, 2018 #

10 AM

Stroller-running 1:43:30 [2] 17.23 km (6:01 / km) +368m 5:26 / km
ahr:134 max:170 shoes: Asics Cumulus

Troy was running the Knee Knacker so the goal was to cheer him on at Lillooeet road. Ran with Erica, Louise, David C, and Tessa. But we missed Troy by half an hour. Up the road, then around Rice Lake, and back down on the west side of Lynn Creek.

Friday Jul 13, 2018 #

4 PM

Tempo 20:04 [4] 5.4 km (3:43 / km) +60m 3:31 / km
ahr:152 max:177 shoes: Asics adios

4 times around the Council loop. OK times given that I ran by myself. Still a fair ways down to the 4:45s I did a few years ago.
5:03.27 -- 1'31
5:00.14 -- 1'30
4:59.67 -- 1'37
5:00.39

Running 42:59 [2] 7.18 km (5:59 / km) +95m 5:37 / km
shoes: Asics adios

Thursday Jul 12, 2018 #

11 AM

Running 1:03:06 intensity: (31:19 @1) + (31:39 @2) + (8 @3) 11.3 km (5:35 / km) +326m 4:53 / km
ahr:139 max:163 shoes: Asics Cumulus

Nice run with Julien on the north shore starting from Lonsdale Quay. Our goal was to run up Mosquito Creek but the chat was so good that we never ended up really finding it. Sunny day and nice lunch with Troy, Alison, Louise, and two babies afterwards.
5 PM

Running 55:40 intensity: (40:08 @1) + (13:16 @2) + (2:03 @3) + (11 @4) + (2 @5) 9.94 km (5:36 / km) +145m 5:13 / km
ahr:119 max:186 shoes: Asics adios

Paced Louise 2 times around the Council loop. Splits (right turn, rock, huckleberry, Council).

6:14 (0:55, 2:38, 3:48, 4:14)
6:03 (0:53 2:34, 3:41, ?)

Wednesday Jul 11, 2018 #

6 PM

Orienteering 15:11 intensity: (8:00 @1) + (6:54 @2) + (17 @3) 2.95 km (5:08 / km) +30m 4:53 / km
ahr:141 max:173 shoes: Inov8 red

WET at Renfrew ravine. Epic farsta with four loops. Met Adam on the last loop, which was unforked. We battled hard but he got me on a smarter route choice to the last control. Super fun, I miss the WETs.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 red

Tuesday Jul 10, 2018 #

4 PM

Stroller-running 1:14:45 intensity: (14:13 @1) + (56:36 @2) + (3:44 @3) + (12 @4) 13.72 km (5:27 / km) +170m 5:08 / km
ahr:148 max:176

PS park with Tessa.

Monday Jul 9, 2018 #

6 PM

Running 57:07 intensity: (50:53 @1) + (4:02 @2) + (2:12 @3) 10.27 km (5:34 / km) +150m 5:11 / km
ahr:131 max:172

Clubrun with Adam! Super fun to catch up and good chat about the upcoming WUOC as well as the intricacies of developing accounting software.

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