Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m		load
Running	19	13:39:21	96.8	(8:28)	155.78	(5:16)	1057		257.6
Trail running	5	5:08:30	35.37	(8:43)	56.93	(5:25)	1475		75.7
Orienteering	8	4:55:19	28.15	(10:29)	45.3	(6:31)	1080	56c	188.5
Terrain running	2	2:15:00	13.05	(10:21)	21.0	(6:26)	888		50.0
Intervals	7	1:17:23	14.52	(5:20)	23.36	(3:19)			77.4
Circuit Training	1	15:00							6.0
Total	26	27:30:33	187.89		302.37		4500	56c	655.1

1:58

0:00

» now

Wednesday Apr 30, 2008 #

Orienteering race 28:32 [4] 7.05 km (4:03 / km) +50m 3:55 / km
shoes: New Balance X 1

Orienteering at False Creek. Tricky dog bones exercise by Zoltan. Don't know if my 10-13 route was good.

My route (yellow faster than 3:30min/km, black slower than 6:00min/km):

No route:

Running warm up/down 5:00 [2] 1.0 mi (5:00 / mi)
shoes: New Balance X 1

Tuesday Apr 29, 2008 #

Intervals 15:10 [5] 4.8 km (3:10 / km)
shoes: Henrik's AdiZero

4 by 1200m intervals at the track. Felt quite rested today so the intervals felt quite easy. Fast times today, avg 3:50. Shane did 1600s by himself, while the three of us did 1200s. Followed the guy I ran with last week on the first 1.5 laps, and went first on the last to keep the pace up. Nice sunny day today.

3:53.95 (75 77 81)
3:47.58 (74 78 75)
3:50.25 (75 77 78)
3:47.95 (74 78 75)

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: John's Nike shoes

Sunday Apr 27, 2008 #

Trail running 1:09:54 [3] 14.79 km (4:44 / km) +231m 4:23 / km
shoes: John's Nike shoes

Trail run with John in PS park. 30 min easy pace, then a 35 min hard tempo. Hard time holding on to John's pace at times.

Saturday Apr 26, 2008 #

Trail running 1:05:23 [2] 11.82 km (5:32 / km)
shoes: John's Nike shoes

Run in Pacific Spirit Park with Louise and Petra.

Friday Apr 25, 2008 #

Intervals 15:25 [5] 4.0 km (3:51 / km)
shoes: John's Nike shoes

Express interval session in Musqueam Park. Did 5 x ~800m trail intervals. Ran by myself, but at least I'll have a VirtualPartner next week.
Interval -- rest
3:09.90 -- 1:36.76
3:02.59 -- 2:00.78
3:03.55 -- 2:01.40
3:03.22 -- 2:00.28
3:05.17

Running warm up/down 35:00 [2] 5.22 km (6:42 / km)
shoes: John's Nike shoes

Warm up (10 min), some strides, and cool down for intervals.

Thursday Apr 24, 2008 #

Running 1:30:41 [3] 19.33 km (4:41 / km) +339m 4:19 / km
shoes: New Balance X 1

Started at the clubhouse by myself running with the VirtualPartner on my GPS watch. Programmed in the last run we did here and tried to stay with ourselves. The watch shows a map with me and last week's me. There's also a screen showing how many meters behind or ahead I was. Quite a nice feature because sometimes I couldn't remember exactly where we ran last time so the watch guided me along.

Met John after 50 minutes and ran a longer loop back. Nice run today.

C • Met John ... 4

Wednesday Apr 23, 2008 #

Orienteering race 21:18 [4] 4.3 km (4:57 / km)
25c shoes: New Balance X 1

Orienteering at Musqueam Park. 3 loops, each 1.4-1.5km long. Ran the first two loops too hard, and suffered a bit on the last, but still ok. Tried to go straight through the forest as much as possible. 21 secs ahead of VirtualHenrik.

Intervals 5:54 [5] 1.56 km (3:46 / km)
shoes: New Balance X 1

Did 2 trail intervals with Magnus after the WET.

Interval -- rest
2:56.38 -- 4:07.62
2:58.03

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance X 1

Tuesday Apr 22, 2008 #

Intervals 12:50 [5] 4.0 km (3:13 / km)

5 by 800 m at the track. Only two other guys there today, they were a little faster that me. Noticed that the times are faster (i.e. the first and last) when I try to stay with them on the first lap, even though the last lap is then slower.

interval -- rest (rough splits)
2:30.53 -- 2:00 (72 78)
2:34.98 -- 1:54 (74 80)
2:37.06 -- 1:32 (75 82)
2:34.72 -- 1:43 (?? ??)
2:32.35 -- x:xx (75 77)

Running 1:00:00 [2] 7.0 km (8:34 / km)
shoes: John's Nike shoes

Various warm ups/downs, strides, strength, etc.

Sunday Apr 20, 2008 #

Running race 33:55 [4] 10.0 km (3:24 / km)
shoes: Henrik's AdiZero

Vancouver Sunrun 10km. Quite a good run for me today, new PB by 1:15mins. Thanks Henrik for all those hard runs you dragged me through (oh and your racing flats ;) Also a new PB on the 5km (16:46) and the 8km (27:06)

The pace felt pretty easy for the first 6km. 6-7.5km was a little tougher mentally, but the last few km were easy. Aimed for 34:20, with 17:00 at the half way, but was ahead of the schedule the whole way. Strong finish over the Cambie street bridge put me just under 34.

1km 3:03 downhill
1mi 5:06
2km 6:26 -- 3:23
3km 9:52 -- 3:26
4km 13:13 -- 3:21
5km 16:46 -- 3:33 uphill
6km 20:13 -- 3:27
8km 27:06 -- (3:26/3:27)
9km 30:33 -- 3:27
10km 33:55 -- 3:22

C • pb 5

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Henrik's AdiZero

Various warm up with Louise, Meghan, and Petra for the Sunrun.

Orienteering 1:00:00 [2] 2.0 km (30:00 / km) +200m 20:00 / km
shoes: New Balance X 1

Orienteering at Lighthouse Park. Getting ready for the crazy Camp Thunderbird 3 hour rogaine in a few weeks in Victoria, by doing some west coast bushwacking. Andrea set a nice course on some hard to get to controls. Fun.

- Splits

Saturday Apr 19, 2008 #

Running 14:00 [2] 2.5 km (5:36 / km)
shoes: New Balance X 1

Easy run with Louise.

Friday Apr 18, 2008 #

Orienteering 42:57 [4] ** 8.2 km (5:14 / km) +178m 4:43 / km
31c

Re-ran the Champlain Heights test course from last year. Extremely nasty weather today for running, hail, snow, thunder and lightening, 3-4 degrees (who the hell's in charge of the weather this week, must be george...). Pushed through the course anyway and ran a good time, despite the heavy wet clothes. About 40 seconds faster than last year. The running felt quite good, though started to get stiff legs at around 35 minutes.

Hopefully I won't get sick for the Sunrun.

GPS measured 10.34km.

C • Looks like I went the right... 2

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance X 1

Warm up / down with Louise.

Wednesday Apr 16, 2008 #

Orienteering 33:11 [4] 5.2 km (6:23 / km) +150m 5:35 / km
shoes: New Balance X 1

Orienteering at Whytecliff Park. Quite nice and challenging course. Ran in many parts I haven't been to before. Really happy with my trailrunners today, probably even better than my o-shoes since they stick better on the steep bare rock. Made a 30 sec mistake on the last control of loop 1, but other than that ok. Quite tired today, tomorrow will be a rest day for sure.

Beat VirtualHenrik by 18 seconds based on WET points :) though I think that's because foresty terrains cause greater spread in the results.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +72m 5:57 / km
shoes: New Balance X 1

Warm up, cool down with Benoit visiting the B control twice.

Tuesday Apr 15, 2008 #

Intervals 11:55 [5] 3.6 km (3:19 / km)
shoes: John's Nike shoes

3 by 1200m intervals at the track with the track team. Only did 3 today because I need a bit of rest. Intervals feeling easier and easier now.

3:56 (75 80 81)
4:01 (78 81 82)
3:58 (76 81 81)

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: John's Nike shoes

Warm up, strides, etc. Cool down with John after intervals.

Monday Apr 14, 2008 #

Running 1:17:46 [3] 17.91 km (4:21 / km) +317m 3:59 / km
shoes: John's Nike shoes

Nice run from the club house with John and Henrik. Another warmup run with a tempo to finish it off. Ran Friday's loop, just backwards. John "the attacker" Markez started pushing the pace quite early on the return from the top of Stanley Park. Was a bit worried when I saw 3:40min/km on the watch with over 7km to go. But we managed to keep good pace to the finish. Great to have John out running with us again!

Sunday Apr 13, 2008 #

Orienteering race 57:45 [4] 8.0 km (7:13 / km) +300m 6:05 / km
shoes: Intergrators 2006

Orienteering at UBC research forest in Maple Ridge. Nice course by Alex. Took some round about routes to avoid the sections of unmapped woods, which normally works quite well on the west coast, but maybe not so much today. Henrik running quite fast with 52. Magnus had a good time too with 59. Let the forest season begin:
Apr 16 - Whytecliff Park WET
May 3 - Camp Thunderbird 3h score-O
May 11 - Rice Lake B-meet
May 17-19 - Sage Stomp A-meet
Jun 4 - Watershed WET
Jun 11 - Deep Cove
Jun 28-30 - Western Canadian Champs

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

Warm up by myself. Had to go for a cool down with Henrik after the event because it's quite a drive out to this forest, and the o-shoes are so hard to get on.

Saturday Apr 12, 2008 #

Trail running 1:40:34 [2] 17.7 km (5:41 / km) +832m 4:36 / km
shoes: John's Nike shoes

Summer run at Deep Cove with Jan Henrik. Took it very easy today, a bit tired from yesterday. Ran the Baden Powel trail up to Mushroom parking lot and back on Old Buck trail. Another nice run with a lot of climb. 19 degrees today and by far the warmest day of the year in Vancouver.

C • nice pics, I really like th... 1

Friday Apr 11, 2008 #

Running 1:14:38 [3] 17.3 km (4:19 / km) +337m 3:56 / km
shoes: John's Nike shoes

Nice run with Henrik from the clubhouse at Granville Island. Ran the same route as a few weeks ago, on the seawall to the top of Stanley Park. Another hard 25 min tempo from near Lost Lagoon and back. 8 road kills while going easy, but none when we were going hard :S

Wednesday Apr 9, 2008 #

Orienteering race 25:30 [4] 4.8 km (5:19 / km) +202m 4:23 / km
shoes: New Balance X 1

Orienteering at SFU. Nice course by Louise. Tricky in areas, had to focus hard on the map reading. Quite tired legs today from yesterday's intervals. Henrik made some mistakes so was only 8 secs behind.

My goal of beating Henrik with 800 points, so that I could win this WET season, failed. I would have had to run the course in 13:30. Oh well...

GPS measured 5.51 km

Orienteering 6:48 [2] 1.05 km (6:29 / km)
shoes: New Balance X 1

Cool Micro-o training after the WET.

Running warm up/down 10:38 [2] 1.69 km (6:18 / km)
shoes: New Balance X 1

With Henrik.

Tuesday Apr 8, 2008 #

Intervals 11:38 [5] 3.8 km (3:04 / km)
shoes: New Balance X 1

Intervals at the track. Started doing the 500m repeats with the guys, but it went way to fast, and I just got calf cramps, so joined the girls for 800s instead. The legs felt quite bad after the two 500s, but It went ok. Did the last 400m in Henrik's ghost shoes.

500m 1:22 - 1:57 rest
500m 1:27 - 3:15 rest
800m 2:34 - 2:44 rest
800m 2:35 - 2:43 rest
800m 2:35 - 3:03 rest
400m 1:05

Henrik doing some strange interval workout with over 10km running in 31mins, with very little rest in between the intervals.

C • nice 2

Running warm up/down 49:12 [2] 5.72 km (8:36 / km)
shoes: New Balance X 1

Warm up with Henrik (18:20), strides etc (15:00) , cool down (15:52)

Circuit Training 15:00 [3]
shoes: New Balance X 1

Various exercises with Henrik before intervals.

Monday Apr 7, 2008 #

Orienteering 19:18 [3] 4.7 km (4:06 / km)
shoes: New Balance X 1

A very illegal orienteering run at Oak Park. Quite fun :) Ran a forked course with Henrik. Petra and Louise ran together too.

Running warm up/down 22:35 [2] 5.0 km (4:31 / km) +64m 4:15 / km
shoes: New Balance X 1

From the Swedes house to the map and back.

Sunday Apr 6, 2008 #

Terrain running 1:55:00 [3] 18.0 km (6:23 / km) +888m 5:07 / km

Long run with Henrik up towards Grouse Mountain. Started on some crazy mountain bike trails. Later came to the gravel road and ran up that. Eventually we came to where the snowclearing machine hadn't gone any further. Had to run on top of 2m deep snow. Hardpacked snow, only sank down about 10 cm. Still quite heavy running. Really wanted to make it to the top of the mountain, but there was no way we had enough time to do it. Turned around at 880m elevation, in heavy snowfall. Ran back down the road, and cut through the forest off trail. Made a mistake when we followed the Baden Powel trail the wrong way. Very nice run today!!
Video from yesterday:

Saturday Apr 5, 2008 #

Trail running 52:39 [2] 9.62 km (5:28 / km) +340m 4:39 / km
shoes: New Balance X 1

Training at SFU. Went a bit early to watch Henrik compete at the 1500 m track race. Afterwards we went for a nice run with Magnus around the mountain. Henrik set a new PB on the 1500m, 04:00:48:

Friday Apr 4, 2008 #

Running 2:57 [5] 1.0 km (2:57 / km)
shoes: New Balance X 1

Storm the Wall finals. Ran with my grippy runners instead of the flats, because of the rain. Benoit quite good on the bike today, catching about 20 secs on all the teams. Had a good run today, passed 4 teams. Henrik ran with me from 600m and in to make sure the pace was kept up. Jonathan said I had 2:57 min. Got pretty badly screwed on the wall, because they tried to put all 8 teams onto one wall. We didn't really have any space to get up, and the neighbouring team kept pushing and take up our space. Justin fell down because we couldn't get to him and help him in time. 14:45, and 5th place. Oh well, next year.

Running 50:00 [3] 9.0 km (5:33 / km)
shoes: New Balance X 1

Warm up / cool down with Henrik for Storm the Wall. Maybe 8 strides 5 to 15 mins before the race, worked well.

Thursday Apr 3, 2008 #

Running race 2:59 [5] 1.0 km (2:59 / km)
shoes: Asics MagicRacers

Storm the wall semi-finals. Quite a good race by us today, 3rd overall with 14:14, fastest in our heat, and 7 seconds behind the fastest time. Benoit performed well on the cycle, leaving me with no work, I suspect I'll have quite a bit of work tomorrow. After analysis Henrik's video we noticed that we lost around 20 seconds on the wall compared to the other team.

Coach Henrik's nice video:

Running warm up/down 20:00 [2] 5.0 km (4:00 / km)
shoes: Asics MagicRacers

Warm up for Storm the Wall.

Intervals 4:31 [5] 1.6 km (2:49 / km)
shoes: John's Nike shoes

Intervals at the track with the track team. The others did 8 by 400m, I did 4 so that I'm not completely wasted for tomorrow's race. Kept quite good speed today, 68s, 68s, 67s, 68s. Henrik impressing by averaging 61.5 on 8 intervals. Henrik let me test run his Turbo Goast track spikes. Quite nice feeling.

Running warm up/down 55:00 [2] 10.0 km (5:30 / km)
shoes: John's Nike shoes

Various warm up / cool down / strides / etc.

Wednesday Apr 2, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: John's Nike shoes

Placing controls for the WET.

Tuesday Apr 1, 2008 #

Running 50:00 [3] 8.0 km (6:15 / km)
shoes: John's Nike shoes

Checking control locations for tomorrow's WET.

« Earlier | Later »