Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m	load
Trail running	10	11:12:13	67.04	(10:02)	107.89	(6:14)	1504	193.9
Running	13	11:07:50	77.01	(8:40)	123.93	(5:23)	295	204.3
Orienteering	6	3:17:00	23.91	(8:14)	38.48	(5:07)	328	126.8
Intervals	4	50:29	10.05	(5:01)	16.18	(3:07)	150	50.5
Tempo	2	36:20	5.9	(6:10)	9.49	(3:50)	80	29.1
Total	24	27:03:52	183.91	(8:50)	295.97	(5:29)	2357	604.5

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Wednesday Apr 29, 2009 #

Orienteering race 25:00 [4] 5.0 km (5:00 / km)
shoes: New Balance X 2

WET at Jericho. Peg race. Got a peg on the first control so had to go extra before the second control. Get extremely lucky by being 20 seconds too late for a peg on the second control, which meant I got to skip a crazy crappy control, with 40 m climb. Ran with Nathan alone the rest of the way. Fun course. Just outsprinted Nate in the finish.

Running warm up/down 35:00 [3] 8.0 km (4:23 / km)
shoes: New Balance X 2

Tuesday Apr 28, 2009 #

Intervals 12:59 [5] 4.1 km (3:10 / km)
shoes: Mizuno WR 2009

6 by 800m at the track. Didn't feel like I could run today, so did the first 4, and then a 400m and a 500m.
2:28, 2:31, 2:31, 2:37, 1:12, 1:30

Running warm up/down 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Mizuno WR 2009

With Louise, Pat, and Nathan.

Sunday Apr 26, 2009 #

Note

Skipping the training at Six mile today because of my ankle. Took some videos from grasslands yesterday.

Saturday Apr 25, 2009 #

Orienteering 50:15 [3] 7.66 km (6:34 / km) +212m 5:46 / km
shoes: Sportiva XC

Orienteering with Patrick at Mt Dufferin, in Kamloops. Alternating controls. Nice to be out on a map again.

Orienteering 26:39 [3] 4.39 km (6:04 / km) +71m 5:37 / km
shoes: Sportiva XC

Orienteering at Grasslands. Re-ran a course I did a few years ago. My favourite Kamloops terrain. Twisted my ankle three times, so called it quits.

Friday Apr 24, 2009 #

Tempo 21:20 [4] 5.46 km (3:54 / km) +80m 3:38 / km
shoes: Mizuno WR 2009

Lunchtime run with Nathan. Did a tempo run from Spanish banks up to UBC. Nate went quite hard up the hill and created a whole 30sec gap. Did another 1km tempo when we got to UBC. Nice sunny day.
4.46km, 17:35
1km, 3:45

Running 29:25 [3] 6.5 km (4:32 / km)
shoes: Mizuno WR 2009

Thursday Apr 23, 2009 #

Trail running 1:36:57 [2] 18.13 km (5:21 / km)
shoes: Mizuno WR 2009

Clubrun with Oystein and John in PS park. Usual loop down to Spanish Banks.

Wednesday Apr 22, 2009 #

Orienteering race 24:12 [4] 5.42 km (4:28 / km)
shoes: Sportiva XC

WET: 2 sprint loops at QE. Really good courses by Dan. There were some difficult legs where you had to read the trees carefully. Mass start with Chris and Chris, John, Louise and Carol.

12:26 and 11:46. 2.70 and 2.72 km.

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Sportiva XC

Tuesday Apr 21, 2009 #

Intervals 12:12 [5] 3.83 km (3:11 / km)
shoes: Mizuno WR 2009

There was a track meet so we did intervals on the roads in Shaugnessy.
90s, 60s, 45s, 30s, 15s, intervals each one followed by the same amount of rest as the interval. We did 3 sets. The second and third 90s interval then becomes quite tough since the previous rest is only 15 seconds.
Average 3:20min/km on the 90s, and 3:09min/km on the faster stuff. Gently undulating roads. Ran with Nathan. Louise and this other guy there too.

Running warm up/down 1:02:00 [2] 8.6 km (7:13 / km)
shoes: Mizuno WR 2009

Monday Apr 20, 2009 #

Running 50:31 [3] 11.35 km (4:27 / km) +100m 4:16 / km
shoes: Mizuno WR 2009

Lunchtime tempo run with Nathan. Down East Mall onto NW Marine, down the hill. Along Jericho, up to 4th, back on Spanish, and Salish. Tempo for maybe 40 minutes.

Sunday Apr 19, 2009 #

Running race 33:50 [4] 10.0 km (3:23 / km)
shoes: Henrik's AdiZero

2009 Sunrun. New pb by a few seconds. New pb on the 8km as well. 53rd overall. A good run. Nice run by Pat with a new clubrun record of 32:21 and 28th place. Louise joined the 40 club with a pb just under 41 in 40:59. Nathan in at 35:45 in 103 place. Saw Leonid, Reidar, Ted, Meghan running the race. Nice support crew along the way, Andrea, Alison, Marg+Brian, Chris Benn, Chris P.
Splits:
1 mile: 5:09.44
2 km: 6:25
3 km: 9:44 3:20
4 km: 13:10 3:26
5 km: 16:44 3:34 (hill up to the Burrard bridge deck)
6 km: 20:07 3:24
7 km: 23:33 3:26
8 km: 26:57 3:24
9 km: 30:28 3:30 (Cambie bridge)
10 km: 33:50 3:22

C • Nice run! 3

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Mizuno WR 2009

Saturday Apr 18, 2009 #

Note

Watched about 6-7 hours of Tiomila. Ellisses brought a projector. Exciting race!

Friday Apr 17, 2009 #

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Mizuno WR 2009

Run with Nathan downtown before picking up our races packages.

Thursday Apr 16, 2009 #

Trail running 55:00 [3] 13.0 km (4:14 / km)
shoes: Mizuno WR 2009

Lunchrun with Nathan. N pushed the pace hard for 40 minutes. Good run.

Wednesday Apr 15, 2009 #

Running warm up/down 45:00 [2] 6.0 km (7:30 / km)
shoes: Mizuno WR 2009

Placing controls for WET. Started from Sapperton Skytrain station.

Tuesday Apr 14, 2009 #

Intervals 14:28 [5] 4.8 km (3:01 / km)
shoes: Henrik's AdiZero

4 by 800m and 400m. Goal was to run 2:28 and 73, followed by 2s reduction in times for the 800s, and 1 second for the 400s. Close but not quite. Felt good today, and the intervals felt easy. Roughly 2 minute rest in between.

Sunrun this weekend.

2:28 -- 800m
1:13 -- 400m
2:27 -- 800m
1:12 -- 400m
2:24 -- 800m
1:11 -- 400m
2:24 -- 800m
1:09 -- 400m

Running warm up/down 1:10:00 [2] 11.0 km (6:22 / km)

To the track with Patrick and Nathan. Bill and Reidar were also there at the track.

Monday Apr 13, 2009 #

Running 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2009

Checking control locations at Queen's Park for Wednesday's WET.

Sunday Apr 12, 2009 #

Trail running race 44:11 [4] 6.15 km (7:11 / km) +100m 6:39 / km
shoes: Olway speed

Spring Ramble at Campbell Valley. Haven't been here in years.
Cool navigation in the yellow field. Made a few small hesitations here. The rest was mostly a trail run. Was a bit reluctant to take any off-trail shortcuts because the forest looked thick. Oh well, next time.

Nice warm pouring rain made for perfect running conditions. Good run, good legs, good day. Still not entirely sure which way around to #13 is best...
7 secs behind Patrick, who lost a minute on the long leg getting screwed in a marsh.

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Olway speed

Friday Apr 10, 2009 #

Trail running 1:45:00 [2] 6.0 km (17:30 / km) +800m 10:30 / km
shoes: Mizuno WR 2009

Ran up the Squamish Chief with Nathan. Did a little bit of orienteering at the top, but there was a bit too much snow, so we eventually just skipped the rest of the course. Nice day!

Thursday Apr 9, 2009 #

Running 1:02:04 [3] 14.48 km (4:17 / km) +150m 4:05 / km
shoes: Mizuno WR 2009

Run with Nathan straight down to Jericho, then west along the beach, and back up Spanish, Blanca, 16th, Imperial. Nathan pushing hard today. Tempo from somewhere along the beach, to the intersection of 29th and Camosun.
TEMPO: 30:07, 7.54km.

Wednesday Apr 8, 2009 #

Orienteering intervals 15:34 [4] 4.34 km (3:35 / km) +45m 3:25 / km
shoes: Mizuno WR 2009

Otervals at WET today on the new PNE map. Ran with Pat and Magnus.

5 intervals:
2'40.74, 757m, 3:32min/km, 1'24 rest
2'30.94, 743m, 3:23 min/km, 1'36 rest
3'16.42, 866m, 3:47min/km, 6'27 rest
4'42.29, 1300m, 3:37min/km, 6'26 rest
2'26.98, 679m, 3:37min/km

Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +45m 4:49 / km
shoes: Mizuno WR 2009

Tuesday Apr 7, 2009 #

Intervals hills 5:10 [5] 1.45 km (3:34 / km) +150m 2:21 / km

Big workout at the track today.
Hills, tempo, and sprints on the track. Stomach was hurting, but pushed through it.

Hills: 30 second fast uphill, jog downhill
33.95, 29.95, 30.67, 32.87, 31.76, 30.73, 31.45, 32.65, 32.82, 32.67

C • hills on the track??? 3

Tempo 15:00 [4] 4.03 km (3:43 / km)
shoes: Mizuno WR 2009

15 minute tempo on roads.

Intervals 5:40 [5] 2.0 km (2:50 / km)
shoes: Mizuno WR 2009

2 x 400m, 2 x 300m, 2 x 200m, 2 x 100m
Interval -- rest
74.85 -- 2'04
72.16 -- 2'32
51.08 -- 1'34
49.53 -- 2'55
31.82 -- 2'18
31.94 -- 2'02
14.25 -- 1'32
14.35

Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Mizuno WR 2009

Monday Apr 6, 2009 #

Trail running 59:25 [2] 11.55 km (5:09 / km)
shoes: Mizuno WR 2009

Easy run in PS park with Troy, Nate, Pat, and Ø-leif. Nice sunny day, so we had to stop by the beach and take a dip again. One nice stair climb back up from Wreck Beach.

C • Swimming 4

Sunday Apr 5, 2009 #

Trail running 1:06:11 [2] 11.76 km (5:38 / km) +100m 5:24 / km
shoes: Mizuno WR 2009

Nice run with Oystein in PS park, and on Spanish Banks/Wreck Beach. It was so nice weather today that we had to take a dip into the Pacific Ocean while we were on Wreck Beach.

Saturday Apr 4, 2009 #

Trail running 1:49:29 [3] 17.03 km (6:26 / km) +504m 5:36 / km
shoes: Mizuno WR 2009

Long training session (125 mins) at Burnaby Mountain with Pat, Louise, Nathan, and Chris. Started at the community centre and ran up Stoney Creek. Some steep climbs up to the top, where we did an o-tervals session designed by Pat. Just broke 500m climb today!

Hammerfest with Nate on the hilly trails back to the community centre.
TEMPO: 5.01km, 23:25, 4:39min/km

Orienteering 15:40 [4] 3.66 km (4:17 / km)
shoes: Mizuno WR 2009

O-tervals. 6 of them.

Thursday Apr 2, 2009 #

Trail running 1:01:00 [2] 12.27 km (4:58 / km)
shoes: Mizuno WR 2009

Clubrun. Had some bowel problems, so ran til I couldn't do it anymore. Jogged back home.

Wednesday Apr 1, 2009 #

Orienteering 39:40 [4] 8.01 km (4:57 / km)
shoes: New Balance X 2

WET at Byrne Creek. Miserable weather combined with a long hardcore course, made for exciting orienteering. 1 major ravine crossing, and two minor crossings. Felt surprisingly good in the legs today -- must be those dinner buns from yesterday.

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

Warm up with Patrick and Louise.

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