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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Mar 2, 2008:

activity # timemileskm+m
  Running4 3:11:44 26.28(7:18) 42.3(4:32)
  Skiing2 3:08:03 29.55(6:22) 47.55(3:57) 300
  Hiking2 2:00:00 7.46(16:06) 12.0(10:00) 300
  Orienteering2 1:47:29 8.66(12:25) 13.93(7:43)
  Trail running1 44:25 4.35(10:13) 7.0(6:21)
  Intervals2 25:35 4.91(5:13) 7.9(3:14) 80
  Drills and strides1 15:00 0.62(24:08) 1.0(15:00)
  Total7 11:32:16 81.82(8:28) 131.68(5:15) 680

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Sunday Mar 2, 2008 #

Skiing warm up/down 30:24 [2] 7.1 km (4:17 / km)

Warm up and cool down with thomas after the race.

Skiing race 1:08:40 [4] ** 18.7 km (3:40 / km) +300m 3:24 / km

Canadian Ski-o champs at Stake lake outside Kamloops. My arms didn't feel like doing another race today, guess I pushed to hard yesterday or maybe the lack of skiing the last year kicked in. Did some stupid mistakes on the course as well and ended up 4th, 9min behind Brian May. But it was very fun course and nice day for skiing so it didn't matter so much..

Trail running 44:25 [3] 7.0 km (6:21 / km)

We felt that we needed some running today as well so me and Thomas run all the snowshoe tracks around Stake lake. They were really nice and hard in the forest as long as we stayed on the narrow path, outside them were deep snow.

Saturday Mar 1, 2008 #

Skiing warm up/down 37:33 [2] 8.35 km (4:30 / km)

Warm up with thomas and longer cool down with magnus at Sovergin lake.

Skiing race 51:26 [4] ** 13.4 km (3:50 / km)

Ski-o at Sovereign lake. Nice are and course but I had some problems with the map in some areas. I guess the other guys saved some energy for Sunday's race since I was only 1.5min behind.

Orienteering 52:29 [3] *** 5.43 km (9:40 / km)
shoes: Mizuno Wace Ascend

Apparently you can't go to Kamloops without doing orienteering so we went out to the grasslands map in the evening. The terrain was the opposite to Vancouver completely open and it was possible to run everywhere. Very fun and intense orienteering. But to bad that it was quite much snow that had a ice sheet so hard that it could hold my weight in some places. But most often I went through and hit my leg in it.

Friday Feb 29, 2008 #

Running 1:01:47 [3] 15.1 km (4:05 / km)
shoes: Mizuno Wave Rider

Run in the morning, didn't feel like my legs had recovered so much during this easy week.. Not good.

Thursday Feb 28, 2008 #

Running warm up/down 39:33 [3] 7.5 km (5:16 / km)
shoes: Asics Cumulus

Warm up around UBC campus and down to Jericho beach, jog between intervals and cool down back to UBC.

Intervals hills 12:00 [4] 3.2 km (3:45 / km) +80m 3:20 / km
shoes: Asics Cumulus

Intervals with thomas, louise and petra.
Started down at Jericho beach and did 6*2min with 1min rest slightly uphill except the first one which was steep up some stairs. Some mud on the trails.

Wednesday Feb 27, 2008 #

Orienteering 55:00 [2] *** 8.5 km (6:28 / km)
(rest day) shoes: Mizuno Wace Ascend

Put out the flags for todays WET, and picked them up afterwards together with thomas and magnus.

Tuesday Feb 26, 2008 #

Running warm up/down 40:00 [3] 8.1 km (4:56 / km)
shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 13:35 [5] 4.7 km (2:53 / km)
shoes: Asics Speester

Intervals with UBC track team. On the schedule today was 6*800m with around 2min rest. First two on grass (~780m), the four last ones on the track. Felt good today, but didn't really manage to follow shane when he did the second last on 2.04..
Times:
2:18(grass)
2:17
2:15(track)
2:15
2:15
2:12

Drills and strides 15:00 [2] 1.0 km (15:00 / km)

Some exercises before and two sets after.

Hiking 1:00:00 [1] 7.0 km (8:34 / km)
shoes: Mizuno Wace Ascend

Hike in Lynn valley with my parents.

Monday Feb 25, 2008 #

Running 50:24 [3] 11.6 km (4:21 / km)
shoes: Mizuno Wave Rider

Morning run. The legs felt so bad today, I hate running the day after rest days.

Hiking 1:00:00 [1] 5.0 km (12:00 / km) +300m 9:14 / km
shoes: Mizuno Wace Ascend

Did a nice snowshoe hike up Mt. Seymour with my parents who are visiting in the lovely weather today.

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