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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2007:

activity # timemileskm+mload
  Trail running19 22:35:51 135.46(10:01) 218.0(6:13) 2230353.0
  Terrain running8 5:00:58 21.44(14:02) 34.5(8:43) 45087.2
  Orienteering7 4:50:02 22.79(12:44) 36.67(7:55) 102517 /141c12%172.2
  Swimming4 1:47:11 2.98 4.840.8
  Biking1 1:24:0516.8
  Running3 1:12:10 9.94(7:16) 16.0(4:31)35.5
  Intervals2 26:36 4.47(5:57) 7.2(3:42)26.6
  Tempo1 12:00 1.86(6:26) 3.0(4:00)9.6
  Total25 37:28:53 198.94 320.17 370517 /141c12%741.8
averages - sleep:8.5

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Monday Apr 30, 2007 #

Trail running 1:50:08 [3] ** 18.0 km (6:07 / km) +400m 5:30 / km
slept:9.0 shoes: Nike Stoneshield

Checked out the new Steinshøgda map. Looks quite accurate. Ran east of Garlaushøgda up to Brunkollen (55:00) and down a longer way further east (55:08).

Sunday Apr 29, 2007 #

Orienteering 30:46 [4] *** 4.23 km (7:16 / km)
spiked:17/21c slept:8.0 shoes: Intergrators 2006

Orienteering training with dad on the Bogstad map. Never been on this one before, quite open forest, a bit rocky though. A bit tired in the start (no warm up maybe), good o-ing today, except on 15 where I made a parallel error.
Map

Trail running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike Stoneshield

5min cool down after o-training. Did another 27 minutes at Dælie-skogen after I got home.

Saturday Apr 28, 2007 #

Trail running 1:22:11 [2] 11.0 km (7:28 / km) +200m 6:51 / km

Trail run with my dad at Eineåsen. Still patches of snow in the forest.
Pictures

Tuesday Apr 24, 2007 #

Trail running 1:40:17 [3] 20.0 km (5:01 / km) +200m 4:47 / km
shoes: Nike Stoneshield

Last training session with John before the summer. Went up to Squamish after work and ran at Alice Lake. Really nice run! Felt strong and well rested today. Ran fairly hard. Dinner with B,F and P afterwards in Squamish.

Monday Apr 23, 2007 #

Trail running 52:25 [2] 8.0 km (6:33 / km)
shoes: Nike Stoneshield

Trail run with Frederike at Rice Lake. Ran from Lynn Valley mall across the bridge to Rice Lake. Ran around the lake, down the lynn valley a bit, and back to the bus #210 stop.Pictures

Sunday Apr 22, 2007 #

Orienteering race 51:34 [4] *** 6.34 km (8:08 / km) +475m 5:55 / km
13c shoes: Asics MagicRacers

Orienteering at Mt. Dufferin. A lot of climb on this course (almost 8%). Good technique on the downhill sections. Made about 2 mins of mistakes. Caught Robin near the end, but he outsmarted me on the last control by avoiding the rocky slopes (gained 40 secs on me). Brian May ~5340, Robin ~56. Pictures

Saturday Apr 21, 2007 #

Trail running 44:37 [3] 9.0 km (4:57 / km)
shoes: Nike Stoneshield

Early morning run with Lehel at PS park (64:37). Did some terrain running as well.

Terrain running 20:00 [3] 2.0 km (10:00 / km)
shoes: Nike Stoneshield

Note

Busy day today. Got up at 6 to run with Lehel, met Annegret at 830 to go hiking at Lynn Valley for 5 hours, got home, left 30 mins later with Robin to Kamloops. Pictures

Friday Apr 20, 2007 #

Swimming 31:33 [3] 1.4 km (22:32 / km)

Swimming with Frederike and LouiseW in the outdoor pool at UBC. Water was surprisingly warm! Didn't push it particularily today.

Thursday Apr 19, 2007 #

Trail running 1:16:08 [2] 13.0 km (5:51 / km)
shoes: Nike Stoneshield

Long run in the sunshine (106:08). Ran with Frederike from Acadia through the park and out to 4th. Met up with Benoit near the museum and he joined in. Ran across campus to the woods and did some terrain running there. Forgot my map today so we hit an interesting marsh.

Terrain running 30:00 [2] 3.0 km (10:00 / km)
shoes: Nike Stoneshield

Wednesday Apr 18, 2007 #

Swimming 1 [2]

Early morning swim in the pacific ocean from wreck beach.
C • didn't know you were a wreck b... 2

Trail running 1:02:29 [2] 11.0 km (5:41 / km) +100m 5:26 / km

Ran with Frederike along Jericho beach from Alma and 4th back to UBC. Through PS park as well at the end. Such nice weather today!

Orienteering race 21:22 [4] *** 4.6 km (4:39 / km) +50m 4:24 / km
28c shoes: Nike Stoneshield

WET at Stanley Park.

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: Nike Stoneshield

Warm up from the bus (5 mins). Cool down with Robin back to the Foubmobile.

Monday Apr 16, 2007 #

Trail running 1:00:07 [2] 10.0 km (6:01 / km)
shoes: Nike Stoneshield

Morning recovery run in PS park with Frederike and Poul. Tired from yesterday.

Trail running 1:36:37 [2] 15.0 km (6:26 / km) +150m 6:08 / km
shoes: Nike Stoneshield

Long run with John at the beach at sunset. High tide today, very muddy.

Sunday Apr 15, 2007 #

Running race 35:10 [4] 10.0 km (3:31 / km)
shoes: Asics MagicRacers

Vancouver Sunrun. Had to start in the green zone since both seeded fields were full (signed up on Tuesday). The same happened to Poul and Frederike who signed up way before me. We managed to sneak our way to the front of the green zone. The wave got going about 5 mins behind the slower of the two seeded groups. Had a great first km (303), but then I caugth the back of the yellow runners.

The rest of the race was tough -- a lot of weaving back and forth between the other runners. Running on the grass next to the road actually worked the best I think. Must have passed around 3000 people today.

Very happy in the end with my time. Think I would have been able to run it close to 3400, based on losing 8 s/km on the last 9km.

Poul had 4320, Frederike came in between 45 and 50.

303 0303 1km
------ 0517 1mile
333 0336 2km
337 1014 3km
335 1349 4km
334 1723 5km
334 2057 6km
339 2436 7km
334 2810 8km
339 3149 9km
321 3510 10km

C • 10k 1

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics MagicRacers

Short warm up for the race.

Biking 1:24:05 [2]

Easy biking from UBC around Lost Lagoon and back. Right quad still a bit sore from the pavement pounding earlier today.

Saturday Apr 14, 2007 #

Orienteering 53:30 [3] ** 5.4 km (9:54 / km) +150m 8:42 / km
17c shoes: Intergrators 2006

Spring Ramble at BCIT woodlot. It was an adventure as expected :). Had fun running in a new area though!! Johansson smashed my time by almost 10 minutes.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Intergrators 2006

Friday Apr 13, 2007 #

Trail running 1:01:22 [2] 12.0 km (5:07 / km)
shoes: Nike Stoneshield

Showed Robin the sweet forest of PS park. Ran together for 70mins, 40 of which were in the terrain. Ran home from his house by myself.

Terrain running 40:00 [3] 4.5 km (8:53 / km)
shoes: Nike Stoneshield

Thursday Apr 12, 2007 #

Swimming 19:34 [3] 1.0 km (19:34 / km)

1000m at UBC.

Swimming 10:30 [2] 0.4 km (26:15 / km)

Wednesday Apr 11, 2007 #

Orienteering 26:03 [4] ** 4.7 km (5:33 / km) +50m 5:16 / km
25c shoes: Intergrators 2006

Orienteering at Deer Lake. Mass start with John, Magnus, Benoit, and Louise. Great fun to run in the marshy area, felt like real orienteering (running aspect of it at least). Here is the course.

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Intergrators 2006

Warm up with Benoit, cool down with Magnus, John, and Benoit.

Tuesday Apr 10, 2007 #

Trail running 1:23:18 [3] 14.0 km (5:57 / km) +350m 5:17 / km
shoes: Nike Stoneshield

Trail run with Magnus at SFU. Tried to do as many hills as we could :). Were initially going to run on the north shore, but the bridge was bad.

Monday Apr 9, 2007 #

Trail running 1:00:07 [2] * 8.0 km (7:31 / km)
shoes: Nike Stoneshield

Easy run at PS park (80:07) with 20 mins of terrain running. Not very inspired to run on trails today after the great weekend :)

Terrain running 20:00 [2] ** 2.5 km (8:00 / km)
shoes: Nike Stoneshield

Sunday Apr 8, 2007 #

Orienteering 1:04:03 [2] **** 5.0 km (12:49 / km) +150m 11:08 / km
22c shoes: Intergrators 2006

O training at Francis King park. This was a great session! Great forest for the most part, challenging technically too. Ran with Magnus.
Pictures

Terrain running 15:00 [2] **** 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Intergrators 2006

Checked out a really open hill big enough for a sprint map while waiting for Louise and Andrea. Can't get much better than this!

Note

Took some pictures at Mt. Tolmie of Andrea, Magnus, and Louise orienteering.

Saturday Apr 7, 2007 #

Orienteering race 42:44 [4] *** 6.4 km (6:41 / km) +150m 5:59 / km
15c shoes: Intergrators 2006

Orienteering race at Royal Roads. near Victoria. Happy with my run today. 5 medals for GVOC on the two advanced courses :)
Results
Map with course.
Pictures

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Intergrators 2006


Course 4 - Splits

Friday Apr 6, 2007 #

Trail running 1:54:09 [2] 18.0 km (6:21 / km) +350m 5:47 / km
shoes: Nike Stoneshield

Trail run on the north shore. Ran from Grouse Mountain parking lot along Baden Powel to Seymour D. Forest. Ran around Rice Lake in the woods and then down to Capilano College.

Thursday Apr 5, 2007 #

Swimming 45:33 [3] 2.0 km (22:47 / km)

At UBC with Annegret und Frederike.

First 1000m hard.
0-500m 930
500-1000m 1000 1930 total

Trail running 39:02 [3] 8.0 km (4:53 / km) +80m 4:39 / km
shoes: Nike Stoneshield

Ran down the stairs to Wreck beach looking for Beniot if he was still doing stairs... couldn't find him. Ran along Wreck Beach, up across campus and then in the forest.

Terrain running 25:00 [3] ** 4.0 km (6:15 / km)
shoes: Nike Stoneshield

Beach (5 mins) and forest (20 mins) running at PS park. Felt strong in the woods today, I guess the rest day helped.

Intervals 13:16 [5] 3.6 km (3:41 / km)
shoes: Nike Stoneshield

Same intervals as on Sunday.
882m - 307 -- 131 Started near 16th
951m - 333 -- 130
500m - 203 -- 131 Ended at 10th
430m - 134 -- 130 Ended near park entrance nearest Gage
791m - 259 -- 130 Interval loop I've done with the others at night last year

Tuesday Apr 3, 2007 #

Trail running 2:23:37 [2] 15.0 km (9:34 / km) +400m 8:27 / km
shoes: Nike Stoneshield

John and I left work a few hours early to run up at Squamish til it got dark. It was really sunny and warm today. Parked at the same place as on Sunday. Went across the powerline all the way to the quary on the Mamquam River. Ran on small trails and in the terrain (60 mins). Founds some insanely detailed areas.

Monday Apr 2, 2007 #

Trail running 1:02:04 [2] 10.0 km (6:12 / km)
shoes: Nike Stoneshield

Run with Magnus and John in PS park (99:04). Ran about 30 mins in the better sections of woods. Did some tempo running on the way back (12 mins). 5 min warm up from Gage to Magnus's car.
C • Photo Contest 1

Terrain running 30:00 [3] 4.0 km (7:30 / km)
shoes: Nike Stoneshield

Tempo 12:00 [4] 3.0 km (4:00 / km)
shoes: Nike Stoneshield

Sunday Apr 1, 2007 #

Terrain running 1:40:58 [2] 10.0 km (10:06 / km) +400m 8:25 / km
shoes: Nike Stoneshield

Lehel picked me up at UBC shortly before 6am to go Squamish. Parked on the west side of the hills in Mamquam Valley. Steep for the first 10 minutes, but on the top the terrain was really nice. Lots of cliff/rock features. Varying runability, generaly ok. Ran a lot in the terrain and sometimes on small trails, but the trails were so rough it was like running in the terrain.
Pictures


The best part at the end somehow got cut off:
T "Lehel -- what do you think?"
L "It is a really nice terrain -- one of the best in the world"

C • Looks Fun! 2

Terrain running 20:00 [3] 2.5 km (8:00 / km)
shoes: Nike Stoneshield

Terrain run at PS park. Tried to find a place to do forest intervals, but I think it's a bit too dangerious to go full speed. Would work for a tempo run though...

Intervals 13:20 [5] 3.6 km (3:42 / km)
shoes: Nike Stoneshield

Intervals on the trails on my way back. Picked a point on the map and intervalled to it. Then picked a new location.

882m - 306 -- 112 Started near 16th
951m - 334 -- 139
500m - 207 -- 130 Ended at 10th
430m - 136 -- 130 Ended near park entrance nearest Gage
791m - 257 -- 130 Interval loop I've done with the others at night last year

Trail running 35:13 [2] ** 6.0 km (5:52 / km)
shoes: Nike Stoneshield

Trail run to and from the forest.

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