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Training Log Archive: tnipen

In the 30 days ending Sep 30, 2007:

activity	#	time	miles		km		+m				load
Trail running	18	17:39:57	112.69	(9:24)	181.36	(5:51)	1150				338.3
Orienteering	7	5:41:34	21.31	(16:02)	34.3	(9:57)	825	19 /	22c	86%	237.3
Terrain running	4	5:40:21	23.36	(14:34)	37.59	(9:03)	900				91.1
Running	4	1:07:40	7.85	(8:37)	12.63	(5:21)					13.5
Intervals	2	23:17	1.3	(17:56)	2.09	(11:08)	715				23.3
Total	23	30:32:49	166.51	(11:00)	267.97	(6:50)	3590	19 /	22c	86%	703.4

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Sunday Sep 30, 2007 #

Orienteering race 53:51 [4] ***** 4.1 km (13:08 / km) +200m 10:34 / km
shoes: Intergrators 2006

Orienteering race at Mount Douglas in Victoria. Went over with Marg and Brian Ellis, John Rance, and Petra. Wow, Richard set a great course!! This was perfect! Except for controls 1 and 2, there was very little trail running. Had to go straight on most controls. All the controls were good locations. Overran 1, and made a 2 min mistake on 3. Other than that the navigation went well. Don't know if my route to 8 was the best. Perhaps the dashed line around to the west would have been faster, though I'm uncertain. fun trip!!

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Intergrators 2006

Warm up with the swede.

Saturday Sep 29, 2007 #

Running 35:00 [2] 6.0 km (5:50 / km)
shoes: Nike Stoneshield

Ran to and from Safeway to get food. Nasty weather, would have thought cold front Charlie was putting on a WET today.

C • cold front Charlie 2

Friday Sep 28, 2007 #

Trail running 1:25:17 [2] 15.0 km (5:41 / km) +100m 5:30 / km
shoes: Nike Stoneshield

Long bullshitting run with John. Down to Jericho, just as the sun was setting.

Wednesday Sep 26, 2007 #

Trail running tempo 30:00 [4] 7.0 km (4:17 / km)
shoes: Nike Stoneshield

Tried something new today. Wanted to practice orienteering while being tired, so I did a hard tempo from Burrard and Davie to the WET in Stanley Park. Got lucky with the timing, got there less than a minute before the mass start. I think this is actually a good idea to do.

Orienteering race 26:54 [4] 4.0 km (6:44 / km)
shoes: Nike Stoneshield

WET at Stanley Park. Dogbone exercise. Picked good bones in the beginning which gave me time to plan the rest. Forgot my plan at one point, and started going on the wrong bone, maybe 45 secs lost. Other than that, only a few small curves out of the control (forgot to bring my comapss today -- realise now how much I rely on it).

Tuesday Sep 25, 2007 #

Terrain running 30:00 [2] 5.3 km (5:40 / km)
shoes: Nike Stoneshield

Ran wreck beach out to the end of Spanish Banks.

Trail running 20:03 [2] 3.4 km (5:54 / km) +100m 5:08 / km
shoes: Nike Stoneshield

On the trails through PS park.

Sunday Sep 23, 2007 #

Note

Magnus, Patrick, John, Lehel, Mathias, and Øystein...

Trail running race 42:27 [4] 9.96 km (4:16 / km) +150m 3:58 / km
shoes: Nike Stoneshield

Race against myself. Ran around Pacific Spirit Park 17.25 km (80:47 mins). Pushed hard today -- so hard I couldn't do a cool down jog... This is the part that was on trails.

Terrain running 38:21 [4] 7.29 km (5:16 / km)
shoes: Nike Stoneshield

Part of the course which was along the rocky beach (terrain like).
Goal was 95 mins, but the course went by much faster than I expected. The beach section went fast, around 5:15 min/km. Started at Wreck beach trail, down along wreck beach out Jericho. Around the lake and up Trimble park. Ran to the NE corner of PS park and stayed on trails down to 41st. Along SW Marine on trails / grass back to the Wreck beach trail. Should use this as a test course for the future.

Splits
38:20.8 -- 38:20.8
45:49.1 -- 07:28.3
57:14.5 -- 11:25.4
74:16.6 -- 17:01.1
80:47.7 -- 06:32.1

Running warm up/down 5:40 [2] 1.13 km (5:01 / km)
shoes: Nike Stoneshield

Saturday Sep 22, 2007 #

Terrain running 2:12:00 [2] ** 10.0 km (13:12 / km) +300m 11:29 / km
shoes: Nike Stoneshield

Ran in the woods with Lehel on Black Mountain. These are some tough woods, but very challenging technically. Mainly coniferous forest on the top, with some taller trees in the steep hillside. Lots of blueberry on the ground. Many cliffs and boulders. Reminded me of Lost Lake in Whistler, without so many trails. Great weather today saw the sun rise as we were half way up the mountain.

Thursday Sep 20, 2007 #

Intervals warm up/down (Stairs) 12:44 [5] 1.14 km (11:10 / km) +390m 4:07 / km
shoes: Nike Stoneshield

Stair intervals at Wreck beach with Benoit, John, Petra, and Zahyra.
John arrived during interval #3. John is running strong up the hills.

???.? -- 224.4
207.0 -- 246.3
208.1 -- 249.7
206.9 -- 216.4
209.6 -- 211.2
211.9

Trail running warm up/down 1:29:31 [2] 15.0 km (5:58 / km)
shoes: Nike Stoneshield

Warm up and cool down with Petra and John Markezzzz.

Wednesday Sep 19, 2007 #

Orienteering 40:00 [2] *** 3.0 km (13:20 / km)
shoes: Nike Stoneshield

Placing controls for the WET.

Monday Sep 17, 2007 #

Trail running 1:43:50 [3] 18.0 km (5:46 / km)
shoes: Nike Stoneshield

Long run with John and Jonathan. Roughly the usual loop.

Sunday Sep 16, 2007 #

Orienteering race 28:30 [4] **** 2.6 km (10:58 / km) +80m 9:30 / km
shoes: Intergrators 2006

GVOC champs at Cypress Falls. Fun course set by Benoit. Didn't really have any navigation mistakes, except coming going off course out of #1. Should have gone north around on the road to #6.

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

Trail running 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike Stoneshield

Evening run. Aong Wreck beach to Spanish Banks. Ran on the trails along NW Marine Drive acorss the east ravine and up along it to 4th. Back through the trails south of 4th.

Saturday Sep 15, 2007 #

Terrain running 2:20:00 [2] 15.0 km (9:20 / km) +600m 7:47 / km
shoes: Nike Stoneshield

Lehel and I ran to the top of Mount Seymour (1455m). Dense fog today so now view. Checked out various parts of the terrain. At the top everything is bare rock, then there are some steep sections, below which are conifer areas in more rolling terrain. A few open rock ridges splits this part up. Lower down near the parking lot the forest is slower going, but ok. Another great run!

C • green skulls 4

C • mantracker 3

Friday Sep 14, 2007 #

Trail running 50:00 [2] 9.0 km (5:33 / km)
shoes: Nike Stoneshield

Morning run with Chris Pillar! Ran from Blanca and 16th back to Gage through Pacific Spirit Park. Great to see Chris again!

Thursday Sep 13, 2007 #

Intervals (Stairs) 10:33 [5] 0.95 km (11:06 / km) +325m 4:06 / km
shoes: Nike Stoneshield

Trail intervals with Benoit and his Mexican friend at wreck beach. 190 m (65m climb).

up - down
202.2 - 249.1
204.3 - 433.3 *
206.7 - 310.7
210.9 - 322.4
208.9 -

* John came cruising in to Wreck beach in his kayak!! so had a chat with him. Seriously, Markez always shows up to every training -- in some way or another!

Ran good times today. Probably 10-15 seconds faster than last fall. Benoit running well too, maybe 12-15 seconds behind me, except the last one which he beat me.

Trail running warm up/down 45:31 [2] 6.0 km (7:35 / km)
shoes: Nike Stoneshield

Tuesday Sep 11, 2007 #

Trail running 1:17:00 [3] 15.0 km (5:08 / km)
shoes: Nike Stoneshield

Run with Meghan Molnar in Pacific Spirit Park (77:00). Started at Crown and SW Marine. We kept pretty good speed the whole way.

Note

UVic trip

Monday Sep 10, 2007 #

Trail running 1:59:27 [2] 17.0 km (7:02 / km) +200m 6:38 / km
shoes: Nike Stoneshield

Long run with John and our new friend Jonathan (119:27). Ran first along the beach. It was high tide, so had to run in the ocean a bit. Through Jericho and Trimble like last week. Did an extra loop in Pacific Spirit Park.

C • Jon 2

Sunday Sep 9, 2007 #

Orienteering race 1:08:30 [4] ** 7.6 km (9:01 / km) +100m 8:27 / km
shoes: Nike Stoneshield

Orienteering race at U Victoria. Generally a nice course, though a few not so great control locations that made for some searching. #1 in particular was probably mapped wrong. Also searched for 5 minutes for #5. Met a guy there that had searched for 25 minutes, I thought my searching skills probably are no better than his, so I left and continued on. There seems to be a slight different take on what orienteering is than I'm used to from norge. Well, it was nice to have a long course at a B-meet in BC for once! Even without the searching, the course would have probably taken nearly 55 minutes.

C • the same 9

Running warm up/down 17:00 [2] 4.0 km (4:15 / km)

Saturday Sep 8, 2007 #

Trail running 1:50:16 [2] 15.0 km (7:21 / km) +500m 6:18 / km
shoes: Nike Stoneshield

Nice long run with Lehel from the Seymour parking lot up towards Mt. Seymour. Some really cool terrain as we got higher up. It reminded me a ot of day 3 of Swiss O Week 2006!! This was an AWESOME trip!!!!!!!!!!

C • waste 4

Thursday Sep 6, 2007 #

Trail running 44:17 [2] ** 7.0 km (6:20 / km)
shoes: Nike Stoneshield

Trail run in PS park. Did some forest running too. Not too overgrown actually. Terrain photo:

Wednesday Sep 5, 2007 #

Trail running long 57:25 [3] 10.0 km (5:45 / km) +100m 5:28 / km
shoes: Nike Stoneshield

Long run with John Markez (82:25). Went down along the beach out through Jericho up through Trimble park to 16th and Discovery. Went through the forest and out to Triumf.

Trail running tempo 25:00 [4] 6.0 km (4:10 / km)

Tempo part of the run. Started picking up the pace near Discovery and 16th. Ended with a stretched out sprint down main mall to the flagpole.

Tuesday Sep 4, 2007 #

Orienteering 30:00 [3] **** 2.5 km (12:00 / km)
shoes: Intergrators 2006

Looked for norwegian terrain and found lots of it :). Ran a course at Cypress Falls. Got sucked into a horrific green marsh out of this world on the way to #2... thought I could get through it, but got stuck. Fun area though!

Trail running warm up/down 9:00 [2] 1.0 km (9:00 / km)
shoes: Intergrators 2006

Monday Sep 3, 2007 #

Trail running 55:53 [3] ** 10.0 km (5:35 / km)
shoes: Intergrators 2006

Trail run in Pacific Spirit park. Was looking for some norway like forest, but didn't find any :( Ran north of 4th a little, then around the golf course and along the trails north of 16th.

Saturday Sep 1, 2007 #

Orienteering race 1:33:49 [4] **** 10.5 km (8:56 / km) +445m 7:22 / km
spiked:19/22c shoes: Intergrators 2006

District champs long. A long / tough course. Had a mistake free race for the first 70 minutes. Definitely started to get tired at this point and made two mistakes, #17 and #20. Still I'm very happy with the technical side of this race. Think I overdid it on Thursday with the two races, didn't feel like I had too much energy to spend. Parts of the forest reminded me of UBC research forest with the big cliffs, boulders and steep hills, especially 4-5-6 and 11-12.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Intergrators 2006

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