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Training Log Archive: tnipen

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m	load
Running	17	11:22:58	70.78	(9:39)	113.91	(6:00)	445	145.2
Orienteering	15	5:37:51	39.09	(8:39)	62.9	(5:22)	352	239.0
Trail running	3	3:55:34	23.68	(9:57)	38.11	(6:11)	885	70.4
Tempo	4	2:01:18	21.06	(5:46)	33.89	(3:35)	165	101.9
Intervals	5	1:16:08	13.43	(5:40)	21.61	(3:31)	274	76.1
Total	29	24:13:49	168.04	(8:39)	270.43	(5:23)	2121	632.6

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Wednesday Feb 29, 2012 #

7 PM

Orienteering race 31:45 [3] 6.09 km (5:13 / km) +93m 4:51 / km
shoes: Mizuno WR 2011 orange

WET at SFU. They got a dump of snow up on the mountain, but it wasn't too slippery. Fun control picking course by Rachel. 40 controls! Started behind Nate and caught him. Were together for a bit. Then he got screwed by all the crazy levels near the bus loop underpass.

Tuesday Feb 28, 2012 #

4 PM

Tempo (CouncilLoop) 24:26 [5] 7.1 km (3:26 / km) +75m 3:16 / km
shoes: Asics Nimbus 2011

5x5mins on trails with Mike, Nate, and Gord. Salish, right on Hemlock (0:41-0:43) up the big hill, past the rock (1:58-2:01), past the rootstock (2:08-2:11), past Huckleberry (2:55-2:57), right on Council (3:16-3:20).

Legs felt super today, although could have maybe run a few seconds faster if my bowels weren't about to explode.
4:52.46 -- 2'03
4:53.38 -- 2'10
4:54.00 -- 1'56
4:54.93 -- 1'50
4:51.33

Running warm up/down 56:21 [2] 8.72 km (6:28 / km) +38m 6:19 / km
shoes: Asics Nimbus 2011

Sunday Feb 26, 2012 #

10 AM

Running 1:47:37 [2] 23.46 km (4:35 / km) +218m 4:23 / km
shoes: Asics Nimbus 2011

Long run with Mike on roads. From my house, 8th, Cornwall, Burrard bridge, Seawall to Denman. Back the same way, but stayed along Jericho beach, Spanish Banks, up the hill on Marine Drive. East Mall, University Blvd, 10th.

Finally a week over 80k. Last time was two weeks before the sunrun, April 10, 2011.

Saturday Feb 25, 2012 #

9 AM

Tempo 29:17 [4] 7.39 km (3:58 / km)
shoes: Asics Nimbus 2011

Tempo before the hills. Strong postfrontal jet blasting in my face made it impossible to get any kind of speed. Northwesterly winds at 60km/h.

Intervals (SpanishBanksHill) 12:00 [5] 2.71 km (4:25 / km) +174m 3:21 / km
shoes: Asics Nimbus 2011

6x2min hills up the road from Spanish Banks. Headwind going up hill. Know for a fact that I wasn't going fast today, since I had no problem getting back down the hill in 2mins.
Distances: 458 464 455 444 445 446

Running warm up/down 44:44 [2] 7.75 km (5:46 / km) +65m 5:32 / km
shoes: Asics Nimbus 2011

Thursday Feb 23, 2012 #

4 PM

Intervals 24:00 [5] 6.8 km (3:32 / km) +30m 3:27 / km
shoes: Asics Cumulus

8x3min intervals, with Mike and Gord. 2min rest. Ran on trails in PS park. Tired today, didn't feel super fast.

C • Didn't fell it 1

C • Didn't feel it... 15

Running warm up/down 48:48 [2] 7.22 km (6:46 / km) +44m 6:34 / km
shoes: Asics Cumulus

Wednesday Feb 22, 2012 #

3 PM

Running 35:00 [2] 5.0 km (7:00 / km)

EOS group run. Did one set of stairs, the others did 2. Nice views from wreck Beach today. Sunny and 9 degrees!

Orienteering race 22:47 [4] 4.3 km (5:18 / km)
shoes: Asics Cumulus

WET at BC Children's. Control picking course by Stefano. Legs were completely empty today. Still tired from yesterday.

Tuesday Feb 21, 2012 #

Tempo (CookieLoop) 38:07 [4] 10.95 km (3:29 / km)
shoes: Asics Cumulus

Tough interval session today: 5x8min. Ran a 2.19km gravel loop, with gentle undulations. Started down Long from the Powerline, right along TRIUMF, right on powerline. Did clockwise on the odd intervals, and counter-clockwise on the even intervals.

Nate, Kris, Louise, Mike, and Gord were there. It was good to have Nate and Gord push me. Good pace today. Ran the last one alone, legs were suffering a lot. Think this is the longest interval session I've done, almost 11k.

7:37.63 -- 3'25
7:31.36 -- 2'40
7:38.69 -- 2'14
7:36.47 -- 1'37
7:43.28

Trail running warm up/down 1:01:45 [2] 7.82 km (7:54 / km)
shoes: Asics Cumulus

Sunday Feb 19, 2012 #

10 AM

Trail running 1:56:19 [3] 17.86 km (6:31 / km) +810m 5:19 / km
shoes: Mizuno WR 2011 orange

Long run on the north shore with Nate, Ian, and Stefano. Did a traverse from Magnus's place to Deep Cove, but added a 15min loop at the beginning. Felt good the first hour, but got tired later on, especially because Nate wanted to run hard. Met up with Louise, Magnus, Meghan M in one group, and Alison and Aileen running in the other group.

Light snow at the highest point. 800m of climb total.

Saturday Feb 18, 2012 #

11 AM

Orienteering 48:28 [4] 6.19 km (7:50 / km) +106m 7:13 / km
shoes: Sportiva XC

Orienteering at Fire Mountain, Northern Washington. Another nice 20mm rain day in the LFV/Puget sound area made for some great orienteering conditons. OK start, but made a mistake on #6, as I got confused and took off from the trail too early. Was surprised how short time it took to get to 8, so overran, but got stopped when the trail suddenly ended at the river. I don't really understand #10, I can't get the GPS to line up.

#11 was a bit of a disaster. I think the terrain was quite slow there, which I think explains why I was searching too early. Met up with Magnus starting 2mins behind me, and he relocated us off the control on the big boulder. Knew I would have to run quite fast to have any chance to beat Magnus. Hit all the controls well after that. 10-11 took longer than 11-Finish. All the hard running was wasted though because Grandmaster Magnus made more mistakes after that anyway. Oh well.

Nikolay had a much better run, sub-42 and Eric 45.

Enjoyed the forest -- a bit Pacific Spirit Park like in places, but pseudo runnable for the most part. Would have been nice to bring out the plastic reinforced gaiters. And replacing the worn down 7mms with 14mm spikes would have been super.

C • Gaiters... 1

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony X-spikes

Friday Feb 17, 2012 #

3 PM

Trail running 57:30 [2] 12.43 km (4:38 / km) +75m 4:29 / km
shoes: Mizuno WR 2011 orange

Trail run with Nate and Kristian. Managed to get outside when the rain rate was nearing 5 mm/hour :)

Thursday Feb 16, 2012 #

Note

Went to see a trail running presentation at the Vancouver international mountain film festival and saw a short film about the Canadian death race with famous attakpoint celebrities in it including nicky, bender, zoolander, and turbo.

C • GDR 1

4 PM

Intervals 16:00 [5] 4.66 km (3:26 / km) +40m 3:18 / km
shoes: Mizuno WR 2011 orange

8x2min intervals with Kristian on trails in PS park. 2min rest after each. Felt pretty good today, good pace. Salish from 16th (int 1), up the steep Hemlock/Deer Fern hill (int 2), up the steep hill on Huckleberry (int 4), down Sasamat (int 5), Council (int 6), up the gradual hill on Douglas Fir (int 7), east along 16th (int 8).

Distances: 567 586 548 607 646 606 566 631

Running warm up/down 38:13 [2] 4.09 km (9:21 / km) +39m 8:55 / km
shoes: Mizuno WR 2011 orange

Tuesday Feb 14, 2012 #

4 PM

Tempo (CouncilLoop) 29:28 [4] 8.45 km (3:29 / km) +90m 3:19 / km
shoes: Asics Nimbus 2011

6x5min intervals on trails with Jeff Teutsch and Nate. Tried to argue with Mike for a one-interval sprint camp rebate, but to no avail. Luckily Pat's "feeling bad doesn't mean being bad" rule applied today, and had some decent speed.

Hilly 1.4km loop starting at Salish from Council, right on Hemlock (0:41-0:42) up the hill, past the rootstock (2:08-2:10), past Huckleberry (2:54-2:57), right on Council (3:17-3:19). Good run by JT, around 5:30-5:40.

4:55.00 -- 1'40
4:54.45 -- 2'03
4:54.84 -- 2'11
4:53.65 -- 2'09
4:54.92 -- 2'31
4:54.77

Running warm up/down 48:24 [2] 7.04 km (6:53 / km) +18m 6:47 / km
shoes: Asics Nimbus 2011

Monday Feb 13, 2012 #

4 PM

Running 52:10 [2] 8.2 km (6:22 / km)
shoes: Mizuno WR 2011

EOS group run. Acadia, Powerline, Lily of the valley, Blanca, 4th, Salish, bus loop.

Sunday Feb 12, 2012 #

10 AM

Orienteering race 12:19 [4] 2.4 km (5:08 / km)
shoes: Asics Hyperspeed 3

Sprint camp, race #4 Map
Prologue race at UVic. Ran out hard, and met Ian the hardman and Bender late in the course. Started running out of steam at 10. 17s behind Will and 4s behind Pat-epic.

Ditched the spikes and used racing flats instead. Good choice.

C • Pat-epic 3

11 AM

Orienteering race 13:47 [4] 2.8 km (4:55 / km)
shoes: Asics Hyperspeed 3

Sprint camp, race #5 Map
Chase start event. Strategy was to go out hard with Pat and hope to catch Will. We caught up at 3, but Pat got the other fork. Was in oxygen debt so ran on Will's back for a few controls. Got a gap down to Pat after the butterfly. Will took the left route choice to 12, whereas I ran slightly right. While running to 12 I got pulled further right while reading the leg to 13 and lost time to Will. Didn't see the gap in the fence to #13, so ran left around and lost more time. Went under the bridge to 14, but Will ran all the way around, so was in the lead. Got enough of a lead to cruised the last 3 for 1st. Will 13s back, and Pat-epic just over a minute.

Used racing flats again, which was fine even given the forested section.

2 PM

Orienteering race 14:20 [4] 2.7 km (5:19 / km)
shoes: Asics Hyperspeed 3

Sprint camp, race #6 Map
Last race on Camosun College, Landsdown campus. Nice map made by Todd, 1:3000. Lost 15s on the first two controls, but had good flow afterwards. Espen beat my time by 18s, and for a while it looked like double Norwegian again... but Pat-epic, starting last, destroys the magic moment with a best time 27s ahead of me. Well deserved though. Pat-hetic with a yet another good run, half a minute back.

Racing flats again... because I was too lazy to change shoes today.

Overall a great weekend, with really tough competition. Great maps and courses.

Almost dobbelt Norsk:

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno WR 2011 orange

Various running.

Saturday Feb 11, 2012 #

9 AM

Orienteering race 17:39 [4] 3.0 km (5:53 / km)
shoes: Saucony X-spikes

Sprint camp, race #2 Map
WRE at Camosun College, Layritz campus. Made a big mistake on #2, by going up one set of stairs too early, and lost focus a bit. More or less clean after that, but over a minute behind Will, who had an impressive run, with a clear win. Espen #2, 27s ahead.

Used spikes again, which was a mistake, since there was more pavement than I anticipated. Started out with 7mm, ended with 4-5mm ;)

2 PM

Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Otervals with a massive pack consisting of at least Will, Pat-epic, Jeff, Steven, Eric, Nicolay (?), Todd, Espen, Baccelli, Bender (?), and probably many more famous names.

4 PM

Orienteering 13:19 [4] 2.0 km (6:40 / km)
shoes: Sportiva XC

Sprint camp, race #3 Map
Highrock farsta, mass-start. Crazy detailed rock area with a chaos mass-start. The course was forked well, so after the first loop I was mostly by myself. The nav felt smooth, and had a gap to Will out on the third loop. Maintained the lead to the finish, but Espen, who I never saw during the race, had already gotten back 31s earlier... damn. 10s ahead of Will, and 25s ahead of Pat-hetic. Dobbelt Norsk!

Used La Sportivas, since metal studs were banned, which I interpreted to include metal spikes, as well as ceramic ones.

An unlikely scenario (hint spiderman is real):

5 PM

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WR 2011 orange

Various running

Friday Feb 10, 2012 #

Event: Vancouver Sprint Camp

4 PM

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Mizuno WR 2011 orange

Warm up orienteering at Royal Roads, ran the second half of the course easy.

5 PM

Orienteering race 13:39 [4] 2.7 km (5:03 / km)
shoes: Saucony X-spikes

Sprint camp, race #1 Map
Race at Juan de Fuca rec centre. Nice tricky area in the beginning, followed by an easier park area near the end. Got through the hard hill pretty well, with only minor hesitations. Made a mistake from 10-11 exiting the control to the east, down the hill, meaning I had to climb the hill again. 0:44 ahead of Will, and 0:51 ahead of Espen.

Ran in XC shoes, with 7mm spikes. Think this was the best choice, since there was minimal pavement.

Wednesday Feb 8, 2012 #

6 PM

Orienteering race 20:43 [4] 4.49 km (4:37 / km) +111m 4:07 / km
shoes: Mizuno WR 2011 orange

Orienteering in Queen Elizabeth Park. Difficult corridor and window training set by Hilary. Sections of the map was whited out making map focus important.

Found out afterwards that the compass had a 30 degree bias right at the start location, causing a significant number of people to take off in the wrong direction at the start.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WR 2011 orange

Cool down jog with Baccelli.

Tuesday Feb 7, 2012 #

4 PM

Intervals 6:48 [5] 2.4 km (2:50 / km)
shoes: Asics Nimbus 2011

8x300m intervals with Nate, Louise and Kris. Legs tired, so didn't go all out. 2 min rest.

C • - Kris 1

Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +23m 4:54 / km
shoes: Asics Nimbus 2011

Monday Feb 6, 2012 #

7 PM

Orienteering 16:59 [4] 3.65 km (4:39 / km)
shoes: Mizuno WR 2011 orange

2012 Vancouver sprint camp, day2
Night-O training at Acadia with Alison, Louise, Kris, Ian, Nate, and Zoltan. Partner exercise with alternating controls. 42 controls. Went with Nate. Flow felt good today.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WR 2011 orange

Sunday Feb 5, 2012 #

Orienteering race 12:23 [4] 2.68 km (4:37 / km)
shoes: Mizuno WR 2011

2012 Vancouver sprint camp... not the Victoria one
Training for the real training camp next weekend. 9.6km of orienteering, 114 controls.
Session 1: Lonsdale Quay
Normal point to point course.

C • Looks brilliant! 7

Orienteering race 10:48 [4] 2.59 km (4:10 / km)
shoes: Mizuno WR 2011

Session 2: Victoria Park
3-loop mass-start at Victoria Park with Louise, Magnus, Nate, Kris, Andrea, and Sergio. Forked first two loops, then common last loop. Was on the same fork with Nate, so we traded the lead. Just outsprinted me at the end.

Running 57 [5] 0.22 km (4:25 / km)
shoes: Mizuno WR 2011

Session 3: Ad-hoc hill sprint proposed by Magnus up a random road. Kris "I can do a 26 min grouse grind" Soltesz got an easy win, with Sergio in second.

Orienteering 10:59 [4] 1.74 km (6:19 / km)
shoes: Mizuno WR 2011

Session 4: Greenwood Park
Regular course on a new forested sprint map.

Orienteering 13:09 [4] 3.6 km (3:39 / km)
shoes: Mizuno WR 2011

Session 5: Grand Blvd
Reverse chase sprint on Grand Blvd. Wide park between two roads with lots of trees and bushes. Louise started at 0:00, then Kris at 0:30, Sergio at 1:15, Magnus at 1:30, and Nate and I at 2:30. Hammered hard out of the start, trading the lead with Nate. Eventually pulled away near the end.

Don't think I've orienteered at 3:39min/km before.

Running warm up/down 39:09 [2] 5.2 km (7:32 / km)
shoes: Mizuno WR 2011

Running between sessions.

Saturday Feb 4, 2012 #

4 PM

Running race 9:47 [5] 3.0 km (3:16 / km)
shoes: Nike Track spikes

Indoor 3000m at Richmond Oval. 200m track with strange smooth rubbery surface. Were only allowed to wear a very specific brand of spikes, and they only had 7mm, which felt too long on the relatively hard surface. Anyway, fun to run indoor.

Was with the main pack to about 1200m. But couldn't stay on their tail, so was running by myself after that. Went in with no expectations, so 9:47 is ok for now. Will need to do more intervals. Passed lap 2 in 73s, 800 in 2:28, 1000 in 3:05, 2000 in 6:25.

Gord broke the BC indoor 3000 record for men over 50 by almost 30seconds, by running 10:11.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Warm up and down with Gord.

Thursday Feb 2, 2012 #

4 PM

Intervals 17:20 [5] 5.04 km (3:26 / km) +30m 3:20 / km
shoes: Asics Nimbus 2011

5x1.01km intervals with Kristian. Up and down Main mall, with 2'15 rest. Felt already on the warm up that the legs are tired, so quite tough to keep decent pace after the first interval. Time for a day of rest, ahead of the indoor 3000m on Saturday.

3:21.53
3:30.29
3:28.06
3:32.80
3:27.75

Running warm up/down 36:48 [2] 4.52 km (8:08 / km)
shoes: Asics Nimbus 2011

Wednesday Feb 1, 2012 #

7 PM

Orienteering race 13:47 [4] 3.16 km (4:22 / km) +26m 4:12 / km
shoes: Mizuno WR 2011

Sprint course by David at PNE. Ran hard, and hit the contorls without much trouble. Legs felt decent.

Orienteering warm up/down 11:00 [2] 1.82 km (6:02 / km) +16m 5:47 / km
shoes: Mizuno WR 2011

Warm up corridor exercise. Tough to go fast while staying in the corridor. Had to take it pretty slow.

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