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Training Log Archive: tnipen

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m	load
Orienteering	11	6:01:44	28.46	(12:43)	45.8	(7:54)	250	176.7
Terrain running	2	3:34:57	10.85	(19:49)	17.46	(12:19)	628	43.0
Biking	2	3:12:00	46.6	(14.6/h)	75.0	(23.4/h)		38.4
Running	5	3:01:13	20.61	(8:48)	33.17	(5:28)		37.6
Swimming	2	30:00						7.0
Trail running	1	30:00	3.11	(9:39)	5.0	(6:00)		6.0
Intervals	2	21:04	3.85	(5:28)	6.2	(3:24)		19.1
Total	22	17:10:58	113.48		182.63		878	327.7

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Thursday Feb 28, 2013 #

4 PM

Intervals warm up/down 10:00 [4] 3.0 km (3:20 / km)
shoes: Asics Nimbus 2011

10x1 min with Mike. Didn't go too hard, since this was the 6th day of training in a row.

Running warm up/down 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics Nimbus 2011

Wednesday Feb 27, 2013 #

7 PM

Orienteering 29:17 [4] 4.2 km (6:58 / km)
shoes: Asics Nimbus 2011

Orienteering at Capilano University. Nice course by Scott, with many controls. Didn't have good focus out there today.

Tuesday Feb 26, 2013 #

7 PM

Intervals 11:04 [5] 3.2 km (3:27 / km)
shoes: Asics Nimbus 2011

Intervals with Graeme at Point Grey. First interval session in a while so did only 4 of the 6x800m that was on the program. Can't believe I used to do 7 of these in 2:26. Oh well, looking forward to the journey.

2:40.89 -- 2'09
2:46.61 -- 1'57
2:46.56 -- 2'17
2:50.19

C • Intervals 1

Running 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics Nimbus 2011

Monday Feb 25, 2013 #

7 PM

Terrain running 1:14:11 [2] 9.04 km (8:12 / km) +78m 7:52 / km
shoes: La Sportiva 2012

Night reconnaissance in PS park with Ian the hardman. 50% terrain. Much nicer than I remember it.

Sunday Feb 24, 2013 #

10 AM

Orienteering 27:30 [3] 2.5 km (11:00 / km) +150m 8:28 / km
shoes: La Sportiva 2012

Orienteering training on the southern half of the Capilano Dam map (haven't run on this part much before). Nice training by Louise, control picking sections connected by longer route choice legs. A couple of extra hill climb/descents near the end to keep Ian the hardman entertained, and to give Adam some practice for JWOC nin Czech republic and future WOCs.

Quite a rainy day.

Orienteering 25:00 [2] 2.5 km (10:00 / km)
shoes: La Sportiva 2012

Butterfly-o exercise. Each person put out two flags on one loop. 5 loops in total.

Saturday Feb 23, 2013 #

11 AM

Terrain running 2:20:46 [2] 8.42 km (16:43 / km) +550m 12:36 / km
shoes: La Sportiva 2012

Epic terrain run with Louise and Ian the hardman at Crumpit Woods. 90% of it was off-trail. ITH had brought extra shinguards, but the terrain was more runnable than I remember it to be. He also had a recently acquired mohawk for extra intimidation.

Started going up the valley of doom, climbing over the north-western most crumpit. Quite nice forest in the valley, and cool bare rock sections on the hill. Went down the northside, and along the edge of the gravel mine. Ascended Mt. Crumpit, followed by Mt. Co Crumpit.

Wednesday Feb 20, 2013 #

7 PM

Orienteering 22:25 [4] 5.1 km (4:24 / km)
shoes: Asics Nimbus 2011

WET at PNE. Fun 3 loop forked course by Nate. He must have put something like 40 flags, because there were flags everywhere. Had the long first fork and was with a bunch of people. Was by myself with Adam just behind on loop two. Pulled ahead on loop three. Worked on reading the control description.

Tuesday Feb 19, 2013 #

1 PM

Biking 1:12:00 [2] 30.0 km (25.0 kph)
shoes: Pearl Izumi bike shoes

Easy bike ride with John at lunchtime. My house, UBC, Jericho, Marine to Crown, UBC, home. Great ride in the sunshine.

4 PM

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics Nimbus 2011

EOS group run. Acadia, Salish, Spanish, Blanca, Lily of the Valley, Acadia.

Sunday Feb 17, 2013 #

12 PM

Orienteering 1:35:00 [2] 7.0 km (13:34 / km)
shoes: La Sportiva 2012

Orienteering training with Louise and Adam at Lord Hill. Epic course through the forest. Still as awesome as last time I went here. Also went op to the top of the lookout.

Saturday Feb 16, 2013 #

12 PM

Orienteering race 38:24 [4] 5.0 km (7:41 / km)
shoes: NC XC 2012

Orienteering at Lincoln Tree Farm just south of Tacoma WA. Flat terrain. Woods were slow, but runnable.There was a bit of undergrowth, but visibility was ok. Some cool sections of fields with bushes and brush piles. Made a 2 min mistake on #3, but otherwise a decent run. ~2:30 ahead of Peteris, Nikolay third. Adam 5th. Route gadget.

Wednesday Feb 13, 2013 #

7 PM

Orienteering 21:48 [3] 3.5 km (6:14 / km)
shoes: La Sportiva 2012

Orienteering at Byrne Creek. Took it a little easier. Good flow today, also lungs are getting better.

Orienteering 35:00 [2] 4.0 km (8:45 / km)
shoes: La Sportiva 2012

Given that the WET course didn't have any ravine crossings, went out with Ian the hardman and Adam on a forest exploration trip. Crossed the ravine in a few places I haven't been to before. We did three descents and three ascents. Water level in the creek was relatively low. Epic trip.

Monday Feb 11, 2013 #

11 AM

Orienteering 19:20 [4] 2.5 km (7:44 / km)
shoes: La Sportiva 2012

Post-sprint-camp training at Cleveland Dam, the map we were going to use for a WRE, but couldn't get permission for. With Graeme, Nate, WIll, Louise, Ian the hardman, flags placed by Magnus. Decent run, good focus today, no major mistakes. Stayed on trails where I could. Some nice compass legs through low visibility woods. Fun course.

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: La Sportiva 2012

Saturday Feb 9, 2013 #

10 AM

Orienteering race 13:06 [4] 2.5 km (5:14 / km)
shoes: DS Trainers

Decided to do a few of the races at sprint camp. Foot felt fine. First race at Lonsdale. Decent run. Made a mistake on #8 when I forgot to go down the stairs after crossing the road. Also, went down the escalators on the way to #12, because I assumed that the course would use it. Had to go back up the escalators. Nice run by Graeme, in 12:55. Also cool to have 5 guys within 19seconds.

1 PM

Orienteering 15:16 [4] 2.5 km (6:06 / km) +100m 5:05 / km
shoes: La Sportiva 2012

Orienteering at Greenwood. Decent navigation, but somehow lost some time on #7, eventhough it felt like an ok route. Still over a minute behind Will who won ahead of Gilles.

5 PM

Swimming 5:00 [3]

Some swimming after the last sprint training, before the dinner.

Thursday Feb 7, 2013 #

7 PM

Running 24:00 [2] 3.21 mi (7:29 / mi)
shoes: DS Trainers

Running with Julien.

C • Finally... 3

Wednesday Feb 6, 2013 #

9 PM

Swimming 25:00 [2]

Swimming with Jesse at UBC.

Tuesday Feb 5, 2013 #

7 PM

Running 22:13 4.0 km (5:33 / km)
shoes: Asics Nimbus 2011

Joined the warmup at TNT. Did one interval around the longest loop: 2:13. Wanted to check how the shape was. The lungs did not feel great. Also, the running form didn't feel good, especially near the end. Legs felt decently strong for some reason though. Good to be back running again :)

C • great work! but it seems li... 5

Sunday Feb 3, 2013 #

3 PM

Orienteering 13:38 [4] 3.0 km (4:33 / km)
shoes: Asics Nimbus 2011

Orienteering at SFU. Fun course set by Louise.

Saturday Feb 2, 2013 #

2 PM

Biking 2:00:00 [2] 45.0 km (22.5 kph)
shoes: Pearl Izumi bike shoes

Easy bike with Kristian to the north shore and back.

Friday Feb 1, 2013 #

4 PM

Orienteering 6:00 [4] 1.5 km (4:00 / km)

Orienteering at Acadia.

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