Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m	load
Trail running	9	13:41:20	70.53	(11:39)	113.5	(7:14)	1650	232.9
Running	14	10:31:07	64.49	(9:47)	103.78	(6:05)	1500	173.8
Orienteering	8	6:49:15	33.05	(12:23)	53.19	(7:42)	790	250.3
Intervals	4	54:08	10.44	(5:11)	16.8	(3:13)		54.1
Total	23	31:55:50	178.5	(10:44)	287.27	(6:40)	3940	711.1

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Wednesday Sep 30, 2009 #

Orienteering race 27:50 [4] 6.01 km (4:38 / km)
shoes: Sportiva XC

WET at Camosun. Used the headlamp today. Tried to push it hard. Nice runs by Andy (~31) and Carol (~35), which should make my WET score bad ;(

C • Distance 2

Running warm up/down 19:59 [2] 3.45 km (5:48 / km)
shoes: Sportiva XC

Warm up to WET with Carol.

Tuesday Sep 29, 2009 #

Trail running 1:26:15 [2] 17.33 km (4:59 / km)
shoes: Mizuno WR 2009

Clubrun with John. Huge group today. Salish to Jericho beach, along Admiralty and back.

Sunday Sep 27, 2009 #

Orienteering 45:00 [3] 4.5 km (10:00 / km)
shoes: Sportiva XC

O-tervals on Sumas Mountain with Louise, Meghan, and Alison. Forgot how great this forest/map was. Nice day.

Trail running 42:00 [2] 3.0 km (14:00 / km)
shoes: Sportiva XC

Note

Went to the corn maze in Pitt Meadows. We got a map, and wandered around to 12 checkpoints, much like orienteering! It was actually very hard even at walking pace.

C • Maize maze 2

Saturday Sep 26, 2009 #

Trail running race 28:20 [4] 8.1 km (3:30 / km)
shoes: Henrik's AdiZero

Cross country race in Bear Creek Park. Made my once in a year pilgrimage to the wonderful city of Surrey. Was in a group of 4-5 which slowly disintegrated. 3 guys eventually got ahead. Ran by myself in the middle, until two guys caught me with 1000m to go. We raced quite hard from there. Got passed with 200m to go. Luckily my surprise sprint attack from behind tactic worked well with 100 to go. 4th overall. The race felt good, and I was about 20 secs faster than last year.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2009

Trail running 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WR 2009

Went by Armpitt Meadows to Coquitlam to do some scouting for the training camp.

Thursday Sep 24, 2009 #

Intervals 16:28 [5] 5.2 km (3:10 / km)
shoes: Nike Track spikes

Intervals with Louise at the new UBC track. A really nice facility, one of the best one's I've run on. 6x800m and a 400m. Wasn't able to push it too hard today -- I need some faster people to pace me. Maybe I can scrounge some GVOC cash and get Pat, Henrik, and Oystein to sign another 1-year contract with the club, hehe or maybe I'll do a bakesale with markez.
2:32.97 -- 2:31
2:33.92 -- 2:30
2:34.80 -- 2:30
2:32.85 -- 2:30
2:34.42 -- 2:30
2:35.13
Tried to do a really fast 400m at the end to put Mathias and his running partner in their places, but didn't really manage to.
1:04 (400m)

C • Ah, sounds like a good idea... 3

Running warm up/down 1:17:03 [2] 9.06 km (8:30 / km)
shoes: Mizuno WR 2009

Wednesday Sep 23, 2009 #

Orienteering 23:06 [4] 4.6 km (5:01 / km)
shoes: Sportiva XC

WET at Lost Lagoon. Nice sunny day, nice turnout. Louise had prepared a sprint tips handout for the beginner/intermediates.

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

Tuesday Sep 22, 2009 #

Trail running 1:22:48 [2] 14.23 km (5:49 / km)
shoes: Mizuno WR 2009

Clubrun in Pacific Spirit Park, with tempo in the middle.

Monday Sep 21, 2009 #

Trail running 59:11 [2] 10.0 km (5:55 / km)
shoes: Mizuno WR 2009

Easy recovery run with John in Pacific Spirit Park.

Sunday Sep 20, 2009 #

Orienteering race 20:00 [4] 2.5 km (8:00 / km)
shoes: Olway speed

Score orienteering event at Mount Seymour. Nice terrain, with some nice views. On my way to the 3rd control I went through a marsh where I saw a bear head sticking out of a blueberry bush. I was no more than 2-3m from it when we both sprinted away in different directions. Got one more control after that, but was to shaken up to continue.

C • Re: bear 1

Orienteering 1:38:33 [2] 6.65 km (14:49 / km)
shoes: Olway speed

Control pickup with Louise.

C • Salal protect you from the bear on pickup? 1

Saturday Sep 19, 2009 #

Trail running race 1:26:04 [4] 13.2 km (6:31 / km) +600m 5:19 / km
shoes: Olway speed

5 peaks trail race at Bunzen Lake. A long uphill (500m climb), long downhill, and then a flat section. Lost the lead pack of 3 going up the hill. One guy caught up to me on the downhill, but I ran away from him on the flat section. Other than that I saw no-one else on the course. A fun race.

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

Thursday Sep 17, 2009 #

Trail running 40:24 [2] 7.33 km (5:31 / km)
shoes: Mizuno WR 2009

Easy in Pacific Spirit Park. Stomach hurt bad, and hip from yesterday, so headed home early.

C • Dælivannet 1

Wednesday Sep 16, 2009 #

Orienteering race 20:25 [4] 4.49 km (4:33 / km) +50m 4:18 / km
shoes: Mizuno WR 2009

Mass start orienteering at Queen Elizabeth Park. Had a bad fall on some stairs leading into the botanical garden. Broke my compass. Ran a bit clueless afterthat. Tired, jetlagged.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Mizuno WR 2009

Monday Sep 14, 2009 #

Running 1:08:51 [3] 14.01 km (4:55 / km) +200m 4:35 / km
shoes: Mizuno WR 2009

A run in the blackforest hills near Shauinsland. Mainly on forest gravel roads. Ran at 1200m elevation, quite cold 7 degrees. Pushed it hard on the last 4 km.

C • Dude! You're in Switzerland... 1

Sunday Sep 13, 2009 #

Orienteering race 1:29:10 [4] 12.0 km (7:26 / km) +340m 6:31 / km
shoes: Olway speed

Swiss long distance champs near Altburon. Ran HAL, the elite course was over 17km! Classic swiss terrain, quite detailed vegetation features. A good run with not many mistakes. Felt I had some energy left over at the end, so probably could have run the HE course. Met lots of ex-Vancouver people -- Thomas Konig was 2.5 mins faster than me today.

Overall it was a great Swiss champs. Nice that anyone could enter and that they didn't make me start first. Also juniors, elites, and veterans were all competing at the event, which had ~1500 entries.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

The way to the start included a tiny warm up map.

Saturday Sep 12, 2009 #

Event: Swiss Championships Sprint (LU)

Event: Swiss Championships Long (LU)

Orienteering race 15:11 [4] 3.94 km (3:51 / km) +50m 3:37 / km
shoes: Henrik's AdiZero

Swiss sprint champs in Willisau. Good race by me, felt I could push it quite hard. Quick start, found the triangle on the map very fast. AdiZero shoes worked well, only a bit sketchy down the grassy hill from 4. About 2:30 behind Hubmann who won, Merz #2, and Hertner 3 (?).

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno WR 2009

Friday Sep 11, 2009 #

Intervals 13:17 [5] 3.8 km (3:30 / km)
shoes: Mizuno WR 2009

Useless session at the track today. Didn't warm up very much (7mins) and felt really heavy in the legs. Was going to do 3x2000m, but couldn't get the speed up, so decided to continue another 1km and see if it got better. Did a 3000m, then some more warm up, and an 800m.

10:39.72
2:37.15

Running warm up/down 37:17 [2] 7.12 km (5:14 / km)

To track, home through Isenberg II, Rhine, citycentre.

Thursday Sep 10, 2009 #

Running 23:47 [2] 4.96 km (4:48 / km)
shoes: Mizuno WR 2009

Easy run around town. Felt good.

Tuesday Sep 8, 2009 #

Running 2:48:59 [3] 28.89 km (5:51 / km) +1300m 4:46 / km
shoes: Mizuno WR 2009

Took the train into Freiburg and ran from the edge of the city (300m elevation) to the top of Shauninsland (1284m) mainly on forest gravel roads, and some on trails.

The first 11km was a gradual uphill on gravel roads with 600m total climb. Pushed quite hard. Then came the steep part with 500m climb on 2.7km. Did a 10min detour after the top to get some drinks at the local cafe :)

Some issues walking back from the forest to the train station :) Nice sunny, warm day!
1:00:42, 11.05km -- Bottom of steep hill
0:27:35, 2.65km -- Top of Shauinsland
0:08:22, 1.14km -- Detour at the top
0:17:27, 3.21km -- Bottom of steep hill
0:54:53, 10.84km -- Freiburg

C • Ah Germany 4

Sunday Sep 6, 2009 #

Trail running 2:19:58 [2] 12.16 km (11:31 / km) +300m 10:15 / km
shoes: Mizuno WR 2009

Went to Chamonix-Mont Blanc with dad to check out that research station at Aiguille du Midi that Pat suggested..

Took the gondola up to the top of Aiguille du Midi (3852m). Nice views towards Mont Blanc (4808m), the highest peak in the Alps. Took the gondola back to 2500m elevation, and ran from there along the hillside eastwards to the moving glacier Mer de Glace and then back down to Chamonix.

Not a cloud in the sky, great day!

Trail running 2:27:00 [2] 14.6 km (10:04 / km) +300m 9:08 / km
shoes: Mizuno WR 2009

Morning run with dad. Took the gondola up to Brevant (2525m) on the opposite side of the valley from Chamonix as Mont Blanc. Ran from there along the mountain eastward and eventually down. Nice views of the mountains on the other side.

C • Not bad at all, almost as U... 5

Saturday Sep 5, 2009 #

Orienteering race 1:10:00 [4] 8.5 km (8:14 / km) +350m 6:50 / km
shoes: Olway speed

Orienteering race in the Jura Mountains, just outside Neuchatel, organised by the CERN orienteering club. Mixture of open grasslands, and some crazy slow rock/forest section marked as gray on the map. Maybe not the best course, but some had fun and saw some nice views! Lost 10 mins on the misplaced #5, other than good.

The border between Switzerland and France goes straight through the map.

Friday Sep 4, 2009 #

Trail running 1:39:20 [2] 12.05 km (8:15 / km) +450m 6:57 / km
shoes: Mizuno WR 2009

Long run with my dad from downtown Freiburg to the top of Roßkopf (737m), via Schloßberg and St. Ottilien. Some gravel forest roads, some trails.

At the top there was a huge tower (at least 30 m high) one could climb to the top of. There were a bunch of windmills very very close to the tower. Cool to see them so close by. Had no idea they were so big!!

Thursday Sep 3, 2009 #

Intervals 9:02 [5] 3.0 km (3:01 / km)
shoes: Henrik's AdiZero

Back to the track for some more fighting. 3x800m, 1x400m, 1x200m. Strong headwind on the first straightaway. Shared the track with 4 cyclists (?) who were doing laps, and a severely drunk guy who apparently found everything that was going on at the track highly entertaining, who eventually decided to race the cyclists on his own bike.

Intervals -- rest
2:24.19, 800m -- 2:40
2:29.87, 800m -- 3:25
2:31.88, 800m -- 3:36
66.87, 400m -- 2:51
29.08, 200m

C • Cyclist on the track? 1

Running warm up/down 59:29 [2] 9.06 km (6:34 / km)
shoes: Mizuno WR 2009

Went to the closer track today.

Wednesday Sep 2, 2009 #

Intervals 15:21 [5] 4.8 km (3:12 / km)
shoes: Henrik's AdiZero

6 x 800m intervals at the track by the swimming pool. Tough today, no power in the legs or in mind to push the times down.

Interval -- rest
2:31.77 (76 76) -- 2:30
2:33.20 (76 77) -- 2:31
2:33.22 (73 80) -- 2:33
2:33.85

6 min break

2:34.70 -- 2:42
2:34.04

Running warm up/down 1:02:42 [2] 8.73 km (7:11 / km)
shoes: Mizuno WR 2009

Longer warmup route. Some strides, strength, and shorter cooldown loop.

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