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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Aug 12, 2018:

activity # timemileskm+mload
  Running5 3:59:35 26.31(9:06) 42.34(5:40) 51754.9
  Trail running1 1:34:36 8.74(10:49) 14.07(6:43) 45028.0
  Stroller-running1 1:21:10 8.76(9:16) 14.1(5:45) 16112.5
  Tempo2 46:37 6.46(7:13) 10.4(4:29) 30037.3
  Orienteering2 39:11 5.23(7:30) 8.41(4:40) 4814.2
  Intervals1 26:08 4.97(5:15) 8.0(3:16)26.1
  Total7 8:47:17 60.47(8:43) 97.32(5:25) 1477173.1

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MoTuWeThFrSaSu

Sunday Aug 12, 2018 #

Note

Month of Epic is over, and I'm putting my tired legs on the plane. 38 days, 460 km, 2 rest days. Nice to run with so many friends.
10 AM

Trail running 1:34:36 intensity: (10:13 @1) + (37:57 @2) + (44:19 @3) + (2:05 @4) + (2 @5) 14.07 km (6:43 / km) +450m 5:48 / km
ahr:159 max:184 shoes: Inov8 red

Group run to Norvan falls and back. Louise, Nate, Adam, Ian C, and Chessa. Louise and I headed back, but the others were last seen heading for Mt. Burwell and then Coliseum.

Saturday Aug 11, 2018 #

11 AM

Intervals 26:08 [5] 8.0 km (3:16 / km)
ahr:140 max:178 shoes: Asics adios

8x1000m with Mantas and Adam at the Point Grey track. Alternated leading with Mantas and we were mostly doing 3:15-3:16. Got Adam to lead his last one to help us keep the pace up. Pretty happy with the workout. Nice lunch afterwards on the grass.

Running warm up/down 45:00 [2] 7.4 km (6:05 / km)
shoes: Brooks Launch 2018

Friday Aug 10, 2018 #

3 PM

Tempo 27:13 [4] 6.29 km (4:20 / km) +180m 3:47 / km
ahr:161 max:176 shoes: Brooks Launch 2018

Tempo with Julien in PS park. Goal was one hour on Julien's Challenge, but got too hot on the second lap. Probably started too fast but pace felt easy. Then the warm temps killed us on 4th and we slowed down a bit. Bailed after a lap and a half. Good effort though.

Splits (goal): Admiralty, 2:17 (2:30) Junction 6:59 (7:15), Spanish 9:23 (9:45), 4th 14:33 (15:00), 19:41 (20:00). 2:23, 7:23.

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +180m 4:38 / km
shoes: Brooks Launch 2018

Thursday Aug 9, 2018 #

10 AM

Running 1:27:26 intensity: (11:36 @1) + (51:48 @2) + (16:10 @3) + (7:03 @4) + (49 @5) 17.23 km (5:04 / km) +212m 4:47 / km
ahr:153 max:188 shoes: Brooks Launch 2018

Wednesday Aug 8, 2018 #

6 PM

Orienteering 32:10 intensity: (1:52 @1) + (18:25 @2) + (11:53 @3) 6.98 km (4:37 / km) +48m 4:27 / km
ahr:158 max:171 shoes: Brooks Launch 2018

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Brooks Launch 2018

Tuesday Aug 7, 2018 #

5 PM

Tempo 19:24 [4] 4.11 km (4:43 / km) +120m 4:07 / km
ahr:146 max:178 shoes: Brooks Launch 2018

Mundy Tuesday with Adam. Plan was to do a trail loop that Adam had planned, but we saw a bear at the start, so we bailed and did some loops on nice trails across the road instead.

Running warm up/down 1:10:09 [2] 11.71 km (5:59 / km) +125m 5:41 / km
shoes: Brooks Launch 2018

Orienteering 7:01 [4] 1.43 km (4:54 / km)
shoes: Brooks Launch 2018

Planed a short orienteering interval on the Mundy Park sprint map for Adam. Mostly control picking with one route choice leg. Did this at the end so legs a bit tired. Tried to hang on to Adam's back.

Monday Aug 6, 2018 #

1 PM

Stroller-running 1:21:10 intensity: (45:09 @1) + (32:03 @2) + (3:58 @3) 14.1 km (5:45 / km) +161m 5:27 / km
ahr:138 max:168

Running to UBC with the ladies for bubble tea then ran home alone.

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