Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m	load
Trail running	14	16:57:50	117.73	(8:39)	189.48	(5:22)	2647	266.8
Running	17	12:55:43	78.83	(9:50)	126.87	(6:07)	520	157.1
Orienteering	5	3:54:00	27.7	(8:27)	44.58	(5:15)	529	158.8
Tempo	6	2:25:29	25.3	(5:45)	40.71	(3:34)	252	116.4
Intervals	5	1:12:38	11.92	(6:06)	19.19	(3:47)	711	70.5
Total	34	37:25:40	261.49	(8:35)	420.83	(5:20)	4659	769.6

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Tuesday Nov 30, 2010 #

Note

That was the end of November, a good training month for me. 420.25km with 37:25:40 hours (one more than loefaas, nice!), 3 races, and 11 intervals sessions.

C • Shucks 3

4 PM

Running 43:59 [2] 6.83 km (6:26 / km) +3m 6:26 / km
shoes: Mizuno WR 2010

Intervals 20:10 [5] 5.89 km (3:26 / km) +30m 3:20 / km
shoes: Mizuno WR 2010

10x2min road intervals with Mike, Rachel, and Rob. 1 minute rest. The intervals were done as one long loop, down 4th, Blanca, 16th, Wesbrook, Thunderbird, East Mall. Felt good today. Cold, rainy, windy, and dark by the end.

2:01.78 (3:31min/km)
2:05.05 (3:40min/km)
2:01.60 (3:31min/km)
2:00.35 (3:23min/km)
2:00.55 (3:24min/km)
2:01.25 (3:18min/km)
1:57.98 (3:22min/km)
2:01.80 (3:17min/km)
2:00.65 (3:28min/km)
1:58.43 (3:23min/km)

Monday Nov 29, 2010 #

4 PM

Running 35:22 [2] 6.17 km (5:44 / km) +53m 5:30 / km
shoes: Mizuno WR 2010

EOS group run. Ran with Rosie and Anna.

6 PM

Trail running 1:16:40 16.44 km (4:40 / km) +171m 4:26 / km
shoes: Mizuno WR 2010

Clubrun from Kris's place with Ian and Nate. Good speed today. Salish, Hemlock, Nature, Deer Fern, Huckleberry, Sasamat, Clinton, Salish, Council, Triumf, Swordfern down to 4th, then back down Salish to 10th, loop on the golf course, then Pioneer, Spanish, Swordfern, to the UBC bus loop, then back to Acadia.

Sunday Nov 28, 2010 #

9 AM

Trail running 1:51:51 [2] 21.8 km (5:08 / km) +241m 4:52 / km
shoes: Mizuno WR 2010

Group run with Mike, Al, Paul, Tristan, Louise, Rachel, and Rob. Marine, Clinton, Sasamat, Hemlock, Huckleberry, Deer Fern, Nature, Cleveland, Salal, golf course, Pioneer, Spanish, Admiralty, Salish.

Saturday Nov 27, 2010 #

9 AM

Intervals hills 10:39 [4] 2.27 km (4:41 / km) +238m 3:05 / km
shoes: Mizuno WR 2010

7x90s hill intervals with Mike, Louise, and Rachel up Salish from Admiralty, with 2:30 jog down/rest. Didn't feel super smooth up the hill, but the hill was steep.
1:30.83 -- 270m
1:30.78 -- 282m
1:31.55 -- 277m
1:30.94 -- 290m
1:31.00 -- 290m
1:31.41 -- 282m
1:32.10 -- 300m

Running warm up/down 53:33 [2] 8.54 km (6:16 / km) +67m 6:02 / km
shoes: Mizuno WR 2010

Friday Nov 26, 2010 #

1 PM

Tempo (CouncilLoop) 21:33 [4] 5.4 km (3:59 / km) +60m 3:47 / km
shoes: Mizuno WA 2010

Intervals with Nathan on trails in PS park. The trails were covered in a thick layer of slush, with many icy spots. Tough to keep a good speed, but entertaining nevertheless. Did 4x5minutes on the usual, Salish, Hemlock, Council loop.
5:21.66 -- 2'10
5:21.47 -- 1'01
5:24.03 -- 1'00
5:25.80

Trail running 47:53 [2] 7.68 km (6:14 / km) +50m 6:02 / km
shoes: Mizuno WA 2010

Thursday Nov 25, 2010 #

6 PM

Trail running 33:37 [2] 6.16 km (5:28 / km) +124m 4:58 / km
shoes: Mizuno WA 2010

Easy run with John and Ian.

Wednesday Nov 24, 2010 #

6 PM

Orienteering 45:02 [3] 8.28 km (5:26 / km) +49m 5:17 / km
shoes: Mizuno WR 2010

WET at BC Children's Hospital. Icy conditions, fun to run around in the grassy field, didn't need a headlamp at all, with all the snow and overcast skies.

Tuesday Nov 23, 2010 #

5 PM

Tempo 20:46 [4] 5.86 km (3:33 / km) +20m 3:29 / km
shoes: Mizuno WR 2010

The cold has really hit Vancouver. Temperatures, previously only seen in remote parts of outer space, are now a reality in the local community. Not only is the temperature negative, it has dropped waaaay into the non-prime negative numbers. Exposed skin will freeze in less than 90 minutes!
I was this close: |>-----<| to doing the intervals on a treadmill inside, but luckily coach Mike is from Niagra ON and saved my ass from attackpoint harasment that would otherwise ensue.

7x3min intervals in little Boston with Mike and Rachel. 1 minute rests. Took a while to warm up, about 10s/km slower than under better conditions 2 weeks ago.
3:00.17 -- 3:36min/km
2:53.83 -- 3:29min/km
3:06.50 -- 3.39min/km
3:01.78 -- 3:38min/km
3:02.57 -- 3:38min/km
2:47.28 -- 3:20min/km
2:53.70 -- 3:27min/km

C • Weakling... 10

Running warm up/down 47:58 [2] 7.92 km (6:03 / km)
shoes: Mizuno WR 2010

Monday Nov 22, 2010 #

7 PM

Trail running 1:14:35 [2] 13.46 km (5:33 / km) +182m 5:11 / km
shoes: Mizuno WA 2010

Clubrun with John on trails in PS park. Cold (-5) but wore enough layers. Two more days of antartica weather and we're back to normal. Salish, Admiralty, Spanish, Salish, Hemlock, Council, Swordfern.

Sunday Nov 21, 2010 #

Note

Fall classic 10k or half

12 PM

Trail running 1:40:23 [2] 13.29 km (7:33 / km) +623m 6:07 / km
shoes: Mizuno WA 2010

Nice long run with Louise on the north shore. Started at Andrea/Magnus's place and ran up some trails as well as the gravel switchback road towards Grouse. Ran fast down the road in the deep snow, good workout! Nice sunny day with cool views of the snow covered surrounding mountains.

Saturday Nov 20, 2010 #

9 AM

Intervals hills 10:00 [5] 2.43 km (4:07 / km) +220m 2:50 / km
shoes: Mizuno WR 2010

Woke up to 20cm of fresh snow outside. The artic outbreak is well underway with temperatures around freezing. 10x1min hill intervals with Louise, Mike, and Rachel in little Boston.

Running warm up/down 1:10:59 [2] 12.31 km (5:46 / km) +26m 5:42 / km
shoes: Mizuno WR 2010

8 PM

Trail running 59:13 [2] 9.54 km (6:12 / km) +77m 5:58 / km
shoes: Mizuno WR 2010

Evening run with John and Louise on the trails in PS park, and on the golf course. Slippery conditions.

Thursday Nov 18, 2010 #

5 PM

Tempo 31:43 [4] 8.88 km (3:34 / km) +72m 3:26 / km
shoes: Mizuno WR 2010

6x5.5min tempo intervals in the residential area near Wesbrook with Mike, Rachel, and Rob. 1min rest. Didn't feel to great today. Slow on the first, then faster on the second, but couldn't keep it up after that. Only 2degrees, it was snowing (though not sticking) at UBC earlier in the day.
5:24
5:12.58
5:14.25
5:16.03
5:18.35
5:18.35

C • Saturday 1

Running warm up/down 49:15 [2] 8.24 km (5:59 / km) +30m 5:52 / km
shoes: Mizuno WR 2010

Warm up from home. Cool down home.

Wednesday Nov 17, 2010 #

4 PM

Running 34:39 [2] 6.11 km (5:41 / km) +54m 5:26 / km
shoes: Mizuno WR 2010

EOS group run. Had to cut it short so that I could get back in time to solder a join on my headlamp, and head to WET.

C • EOS 2

7 PM

Orienteering 35:07 [4] 7.5 km (4:41 / km) +80m 4:27 / km
shoes: Mizuno WR 2010

Orienteering at Deer Lake Park. Nice course by Alison, with some cool options to bash through the grass. Just as Alison gave the "Go" signal, my newly "fixed" HID headlamp turned off. So I ditched it in favour of Louise's lamp -- didn't want to risk being without a light in the middle of the deer lake marsh...

Tuesday Nov 16, 2010 #

5 PM

Tempo (AustraliaLoop) 21:08 [4] 6.22 km (3:24 / km) +40m 3:18 / km
shoes: Mizuno WR 2010

5x4min tempo intervals in little Australia with Mike, Rachel, and Rob. Slow on the first one, then picked it up. Felt really good today. Splits: light pole just before first left turn 1:09-1:18, first light pole after second turn 2:30-2:38.
Interval -- min/km -- rest
4:22.00 -- 3:31 -- 2'01
4:15.49 -- 3:24 -- 1'54
4:12.30 -- 3:22 -- 2'00
4:08.70 -- 3:21 --1'38
4:09.09 -- 3:21

C • Little Australia 4

Running warm up/down 45:20 [2] 7.36 km (6:10 / km)
shoes: Mizuno WR 2010

Monday Nov 15, 2010 #

4 PM

Running 47:02 [2] 6.18 km (7:36 / km) +68m 7:13 / km
shoes: Mizuno WR 2010

EOS group run, ran with Dominique.

7 PM

Trail running 1:20:46 [2] 14.77 km (5:28 / km) +183m 5:09 / km
shoes: Mizuno WR 2010

Clubrun #102 with Magnus. Salish, Admiralty, Spanish, Salish, Hemlock, Huckleberry, Sasamat, Council, Swordfern.

Sunday Nov 14, 2010 #

9 AM

Trail running 1:40:22 [2] 20.77 km (4:50 / km) +191m 4:37 / km
ahr:123 max:144 shoes: Mizuno WR 2010

Long run with Mike, Nate, Paul, Louise, and Rachel on trails in PS park. Quite tired from yesterday.

Saturday Nov 13, 2010 #

Note

So I go back to MEC to return my GPS watch that doesn't turn on anymore. Not only do they give me a brand new one, they refund me $50 because the price of the device has gone down by that amount since I bought it two years ago.

MEC doesn't make any sense...

C • bonkers! 3

10 AM

Trail running race 54:58 [4] 11.51 km (4:47 / km) +450m 4:00 / km
shoes: Saucony X-spikes

Phantom Race at Rice Lake. Loop near Rice Lake, then down to the suspension bridge, along Baden Powel, up over the ridge and down to Seymour River. Then left on Fisherman's trail, up Bridal path, across the powerline, down Bottle Top, Fisherman's, across Seymour river, up the ridge on Homestead.

Ran with another guy for the first 2km, who was pushing the pace. Then all of a sudden he stopped, and I never ever saw him again. Won the race, with Magnus less than 3mins behind. Louise won the womens. Andrea did well too.

Glad I wore the cross spikes with 9mm's. Super grip on all the boardwalks an downhills. Flet much more confident on the tricky sections than usual. Fun race.

Now I just need 1.47km of running tomorrow so that I can beat loefaas for the weekly distance total, assuming he's resting tomorrow, which is probably a really bad assumption... oh this sounded too good to be true, I also need to repeat last Sunday's long distance orienteering race in order to stay ahead.

C • kms 4

Trail running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Saucony X-spikes

With Magnus before the race.

Thursday Nov 11, 2010 #

11 AM

Trail running race 28:45 [4] 8.0 km (3:36 / km) +100m 3:23 / km
shoes: Saucony X-spikes

Rememberance Day cross country race in Stanley Park. Hilly 8k course, with grass, dirt trails, ad gravel trails. Some road crossings, so ran with my cross spikes without spikes. Decent race, although maybe not completely fresh legs. Kept about 50m behind Drew for most of it. Saw that I slowly caught up on the last 2k. For some reason thought that we didn't have to do the loop around the field right at the end, so started sprinting with 500m to go and passed Drew, but then realized it was way to early and Drew kicked my ass in the end. 5th place overall.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Saucony X-spikes

5 PM

Trail running 1:16:55 14.0 km (5:30 / km)
shoes: Mizuno WA 2010

Mission 34
A night run with Ian the hardman, John, and Nathan in PS park and Jericho.

Timed our run today to start near the passage of a good cold front at around 4:30pm. 1 ravine crossing. This was probably the steepest slope I've ever ascended. Quite muddy.

Did a 10min section running in the ocean, at whatever depth we could sustain a hard effort while Nate was jogging next in the sand. I should do more of this, almost like running in snow.

Wednesday Nov 10, 2010 #

4 PM

Running 44:29 [2] 7.5 km (5:56 / km) +60m 5:42 / km
shoes: Mizuno WR 2010

EOS group run #2. Same route as Monday.

7 PM

Orienteering 25:56 [3] 5.0 km (5:11 / km)
shoes: Mizuno WR 2010

WET at Acadia. Nice dogbones exercise by Gar. Flow a little better, but still got a ways to go. Didn't go all out in order to save some for tomorrow.

Tuesday Nov 9, 2010 #

4 PM

Intervals 17:49 [5] 5.27 km (3:23 / km) +20m 3:19 / km
shoes: Mizuno WR 2010

6x3min intervals in Little Boston with Louise, Mike, and Rachel. 3mins out, 3mins back. 1min rest. Felt good today.
3:00.8 -- 3:30min/km
2:51.7 -- 3:22min/km
3:00.3 -- 3:23min/km
2:56.7 -- 3:21min/km
3:01.0 -- 3:21min/km
2:58.5 -- 3:21min/km

Running warm up/down 51:03 [2] 7.71 km (6:37 / km) +10m 6:35 / km
shoes: Mizuno WR 2010

Monday Nov 8, 2010 #

4 PM

Running 45:22 [2] 7.5 km (6:03 / km)
shoes: Mizuno WA 2010

The first EOS group run. Down to TRIUMF and back along Marine Drive.

7 PM

Trail running 46:51 [2] 8.6 km (5:27 / km)
shoes: Mizuno WR 2010

Clubrun 101 with John and Magnus. Short and easy today as we all had excuses (mostly lame ones). Salish, Swordfern, Council, Hemlock, Sasamat, Huckleberry, Deer Fern, Nature, Hemlock, Salish, Swordfern.

Sunday Nov 7, 2010 #

10 AM

Orienteering 1:43:18 [4] 19.3 km (5:21 / km) +400m 4:51 / km
shoes: Mizuno WR 2010

North shore long distance race on the brand new Lynn Valley map. Half of the course was on trails near Lynn Creek and Rice Lake area, the second half was in the streets of North Van. Really enjoyed running the course today, probably the longest orienteering course I've run in Vancouver. The navigation felt rusty today - I need to do a 100-control course soon to get it back. Didn't lose too much on that though since the nav today was more route-choice related.

Magnus with a good run in 1:46. Louise 2:05, Jamie 2:15, Ian 2:20, and of course Andrea in 2:39.

C • Legendary! 3

Running warm up/down 5 [2] 0.5 km (10 / km)
shoes: Mizuno WR 2010

Saturday Nov 6, 2010 #

9 AM

Intervals 14:00 [5] 3.33 km (4:12 / km) +203m 3:13 / km
shoes: Mizuno WR 2010

7x2min hill intervals up Spanish banks with Louise and Mike.

Running warm up/down 1:10:25 12.74 km (5:32 / km) +90m 5:20 / km
shoes: Mizuno WR 2010

Thursday Nov 4, 2010 #

5 PM

Tempo (ChancellorLoop) 31:43 [4] 8.92 km (3:33 / km)
shoes: Mizuno WR 2010

4x8min intervals on trails near 4th with Julien and Rob. Had a really good workout, roughly 15s faster per interval compared to the end of September.
Splits: Pioneer: 2:44-2:49, Spanish: 3:45-3:48, Fork: 6:02-6:08, Salish: 6:38-6:45
7:54.89 -- 1'35
7:53.43 -- 2'08
7:56.76 -- 2'16
7:58.20

Running warm up/down 45:46 [2] 7.0 km (6:32 / km)
shoes: Mizuno WR 2010

Wednesday Nov 3, 2010 #

7 PM

Orienteering 24:37 [4] 4.5 km (5:28 / km)
shoes: Mizuno WR 2010

Orienteering at Champlain Heights. Mass-start with Magnus, Andrea, and Kristian (on bike). Overshot the first control in the forest, since I forgot what scale the map was and managed to convince myself that all the trail junctions were because of new unmapped trails :) Had to play catch up the rest of the run, but never caught Magnus. Orienteering felt really rusty, no flow. Legs felt pretty fresh though. Time to get back into orienteering and faster night running again.

Tuesday Nov 2, 2010 #

4 PM

Tempo (ShortBostonLoop) 18:36 [4] 5.43 km (3:26 / km) +60m 3:15 / km
shoes: Mizuno WR 2010

5x4min intervals on the roads in little Boston with Mike, Rachel, Rob, and Louise. 8k race pace. 1080m each loop with some small hills. Felt a little bittired, but ok pace.
3:51.78 -- 2'00
3:46.65 -- 2'11
3:39.15 -- 2'29
3:37.21 -- 2'09
3:41.07

Running 50:26 [2] 7.26 km (6:57 / km) +59m 6:41 / km
shoes: Mizuno WR 2010

Monday Nov 1, 2010 #

Note

Clubrun turns 100!
A brief recap of the highlights:
#1 Jan 14, 2008: Henrik says "Do you want to go for a run?" and the rest is history.
#25 Oct 9, 2008: John gets stuck in the Lily of the Valley attractor, a 400m forest version of a stationary, yet circular treadmill.
#34 Dec 11, 2008: Thomas gets violently assulted by a humongous pre-historic pterodactyl (ok, maybe it was just a giant owl..., ok maybe it wasn't even that giant...) while jogging around QE park.
#43 Mar 12, 2009: Nate "I'm-out-of-shape" Barrett (<-- sandbagger) shows up to give Pat and Øystein a run for their money. John and T team up to form a back-of-the-peloton-bus for future clubruns.
#63 Dec 17, 2009: Jack and Thomas severely overestimate their geographical knowledge of central east Burnaby and subsequently run around New Westminster for a while.
#66 Jan 19, 2010: Zoltan and Louise overestimate their endurance skills and have to take the skytrain from Lougheed back to Metrotown.
#79 Apr 20, 2010: Andy underestimates clubrun attendance and his house becomes standing-room-only for the post-run portion.

7 PM

Trail running 1:43:01 [2] 19.46 km (5:18 / km) +255m 4:58 / km
shoes: Mizuno WA 2010

Clubrun #100 with John and Ian the hardman. There are 33 named trails in Pacific Spirit Park. The goal for today's run was to see the trail marker for each of these.

Highlights of today's run:
1) Owl free
2) As we were running down Imperial Rd that goes through the forest, Ian the hardman tries to outsprint a car. Follows it for a while. Then the porsche behind, which had seen Ian's sprint attempt, pulls up next to Ian, and then absolutely floors it.
3) Ending up back at the school at Imperial and 16th again, when John swore we hadn't been there before just 5 minutes earlier.

Order of discovery:
Salish, Admiralty, West Canyon, East Canyon, Chancellor, Pioneer, Spanish, Lily of the Valley, Cleveland, Salal, Vine Maple, Newt Loop, Sherry Sakomoto, Nature, Deer Fern, Huckleberry, Sasamat, Top, Camosun, Imperial, Hemlock, St Georges, Clinton, S.W. Marine, Long, Powerline, Iron Knee, Aims, Council, Douglas Fir, Swordfern, Heron, Fairview.

C • impressive cake! 8

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