Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
Running Rough	5	5:05:54	22.37		36.0		1500
Hiking	2	5:00:00	4.35		7.0		1500
Running Smooth	5	3:10:00	11.81		19.0		550
Orienteering City/Park	5	2:37:51	16.53	(9:33)	26.6	(5:56)	200
Orienteering Forest	2	2:11:44	8.02	(16:26)	12.9	(10:13)	780
Skiing - Skate	1	31:00	4.91	(6:19)	7.9	(3:55)	100
Intervals Flat	1	6:08	1.06	(5:48)	1.7	(3:36)
Intervals Hills	2	5:30
Total	16	18:48:07	69.03		111.1		4630

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Wednesday Apr 30, 2008 #

Orienteering City/Park (wet) 34:30 [3] 7.5 km (4:36 / km)

WET at False Creek, a tricky dog bone course. I did not pick the best route for sure. Felt unfocused and slow.

Sunday Apr 27, 2008 #

Running Rough 1:25:00 [2] 12.6 km (6:45 / km) +400m 5:49 / km

Long run in Lynn Valley. From Suspension Bridge, to Rice Lake, upper trail under Lynn Peak, back along the river and finally up the stairs to Mountain Hwy. Muddy and still snowy trail further up the valley.

Saturday Apr 26, 2008 #

Hiking 2:00:00 [1]

Hike up to Eagle Peak from the north end of Buntzen Lake. An 1150 meter climb straight up. Snow from 700 m and up. Great views and glorious sunshine from the top.

Friday Apr 25, 2008 #

Running Rough 30:00 [1]

Jog with Andrea to Panorama Rock in Deep Cove.

Wednesday Apr 23, 2008 #

Running Smooth 25:00 [2]

Warm-up/cool-down.

Orienteering City/Park (wet) 24:39 [4] 4.2 km (5:52 / km)

WET at the little Musqueam Park. 3 loops. Really fun control picking course by Jeremy. Actually made two real mistakes at a total of 2 minutes. That's a lot for a short WET...

Intervals Flat 6:08 [5] 1.7 km (3:36 / km)

2 interval repeats at the classic Musqueam loop. 3:03 and 3:05, decent times, but almost 10 seconds slower than my fastest times a couple of years ago.

Tuesday Apr 22, 2008 #

Running Smooth 51:00 [2] 8.5 km (6:00 / km) +200m 5:22 / km

Gentle run with Andrea and the dogs. Between two rivers. From Suspension Bridge, up to Rice Lake parking, down to Seymour River, loop back up Homestead Trail and finally back to the Suspension Bridge.

Intervals Hills 30 [5]

One hill interval!

Monday Apr 21, 2008 #

Running Rough 50:54 [3] 9.1 km (5:36 / km) +400m 4:35 / km

Lynn Creek run. Took the bus to the bottom of Mountain Hwy. Then ran up along Lynn Creek to the Rice Lake area, across Pipeline Bridge, then up to Lynn Headwaters and up the stairs back to Mountain Hwy. Some nice spots of forest along the trail. Chilly and crisp, no spring warmth in the air at all yet.

Sunday Apr 20, 2008 #

Orienteering Forest 1:11:49 [3] 4.9 km (14:39 / km) +480m 9:50 / km

Andrea set a course (from the desk) at Lighthouse Park. Bad map, crazy terrain, but a fun run with a map. Ran around a lot on trails, the GPS showed 7.3 km running distance.

Saturday Apr 19, 2008 #

Hiking 3:00:00 [1] 7.0 km (25:43 / km) +1500m 12:25 / km

Hike up Brunswick Mountain from Lions Bay. Cold. New snow and nice day. I stopped 100 m below the summit as it was rather exposed and I had no cramp-ons or ice axe. One scary passage where it would have been a very bad idea to lose the footing. Logging the 3 hours uphill part of the hike.

C • Vackra vyer! 2

Wednesday Apr 16, 2008 #

Orienteering City/Park (wet) 41:23 [3] 4.4 km (9:24 / km) +200m 7:40 / km

WET at Whytecliff. Wonderful calm evening. Very nice run, but my mind was on other things than orienteering and I hardly looked at the map. And that was only possible since I made the map :)

Running Rough 30:00 [2]

Warm-up/cool-down. Picking up flags.

Sunday Apr 13, 2008 #

Orienteering Forest 59:55 [4] 8.0 km (7:29 / km) +300m 6:18 / km

Maple Ridge race. Fun to do real orienteering again! It was long ago... Lots of trail running, but some good route choices. A few spots with nice nav in the forest. Legs felt ok, but not great. Starting to get into a little bit better shape, but still had a hard time on the uphills.

Thursday Apr 10, 2008 #

Skiing - Skate 31:00 [3] 7.9 km (3:55 / km) +100m 3:41 / km

Short ski at Cypress. Night operation closed for season, so free to ski.

Wednesday Apr 9, 2008 #

Running Smooth 20:00 [2]

Warm-up.

Intervals Hills 5:00 [5]

3 hill repeats on trail.

Orienteering City/Park 35:11 [4] 5.8 km (6:04 / km)

WET at SFU. First a normal course with some tricky controls in the many levels at the campus. Then a 1 km control picking course with several micro-O style controls, where you had to decide which flag was at the correct location. I really enjoyed this WET. A bit longer course, plus the bonus loop. We should do more of this to get more value out of the training for the faster people.

Sunday Apr 6, 2008 #

Running Rough 1:50:00 [2] 14.3 km (7:42 / km) +700m 6:11 / km

Run with Louise on Mount Fromme. Started with Baden Powell, then took mountain bike trails up to Mountain Hwy. Ran the road up towards Grouse. Up at 800 m elevation, the snow was several meters deep and it was snowing like crazy. Spring is many months away up there. Then back down in the snow along mountain bike trails. Finally back along Baden Powell.

Saturday Apr 5, 2008 #

Running Smooth 59:00 [2] 10.5 km (5:37 / km) +350m 4:49 / km

Trail run with Henrik and Thomas at Burnaby Mnt.

Wednesday Apr 2, 2008 #

Running Smooth 35:00 [2]

Warm-up/cool-down.

Orienteering City/Park (wet) 22:08 [4] 4.7 km (4:43 / km)

WET on new map called Oak Park. Turned out to be a lot of private property, so course was not as exciting as it could be, but still fun with new map. Pretty easy though and full speed running.

My legs were absolutely dead on Monday after the weekend training, but felt better today.

C • Pictures from WET 1

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