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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jan 31, 2007:

activity # timemileskm+mload
  Running15 11:25:56 78.11 125.7 180263.7
  Terrain running5 6:39:41 33.55(11:55) 54.0(7:24) 600146.9
  Orienteering8 4:48:52 23.86(12:06) 38.4(7:31) 520137.9
  Swimming7 4:11:29 5.06(49:40) 8.15(30:51) 50100.6
  Trail running3 3:02:36 23.3(7:50) 37.5(4:52) 5072.4
  Intervals1 30:26 3.42(8:54) 5.5(5:32) 10024.3
  Biking1 30:106.0
  Total24 31:09:10 167.3 269.25 1500751.9

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Wednesday Jan 31, 2007 #

Swimming 22:17 [3] 0.75 km (29:43 / km)

30 lengths at UBC before WET.

Running 20:00 [2] 3.5 km (5:43 / km)

Warm up and cool down (with Magnus) for WET.

Orienteering race 29:27 [4] *** 5.4 km (5:27 / km) +80m 5:05 / km
shoes: Adidas Xcountry

Orienteering at Byrne Creek. Magnus and I were on different forks. Were together til about the half way point. Fun to run the forked course with him. We kept switching the lead. Johansson sure is getting back in shape fast! Our 20W headlamps had serious trouble in the dense fog in the SE part of the map. Benoit running well too. He finished just ahead of Lehel.
Byrne Creek map

Swimming 22:02 [3] 0.7 km (31:29 / km)

Easier swim after WET at VAC.

Tuesday Jan 30, 2007 #

Trail running 1:03:08 [2] 12.0 km (5:16 / km)
shoes: Nike Stoneshield

Running with Hausken in Pacific Spirit Park.
C • hausken 2

Swimming 29:51 [3] 1.0 km (29:51 / km)

Swimming at VAC. 20 lengths.

Monday Jan 29, 2007 #

Trail running 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike Stoneshield

Running with John Markez in Pacific Spirit Park.

Trail running tempo 30:00 [4] 7.5 km (4:00 / km) +50m 3:52 / km
shoes: Nike Stoneshield

Tempo run after about 30 minutes of running. John set an insane pace. Tough in the begining, but was able to hold on. Helped keep the pace up after around 20 minutes.

Sunday Jan 28, 2007 #

Terrain running 35:00 [3] 4.0 km (8:45 / km)
shoes: Intergrators 2006

Long run with Lehel in Maple Ridge at crack of dawn. Ran in the terrain to get to the orienteering course. Vancouver in dense fog, but it was clear up here at ~250 m elevation. Cold, but sunny!

After the orienteering, we ran northward. Lots of nice terrain there too.

Trail running 34:28 [3] 6.0 km (5:45 / km)
shoes: Intergrators 2006

Ran on some trails / gravel roads as well. The roads had 10-20 cm of hard snow that I sometimes stepped through.

Orienteering 20:36 [2] ***** 1.3 km (15:51 / km) +30m 14:12 / km
shoes: Intergrators 2006

Orienteering course by Lehel in the NE part of the Silver Valley map. Tricky, detailed area. Great place for orienteering. Sweet map.

Map of training

Saturday Jan 27, 2007 #

Terrain running 1:08:34 [3] ** 10.0 km (6:51 / km) +250m 6:06 / km
shoes: Nike Stoneshield

Terrain running at Watershed park. Ran with backpack. Try to stay off trail as much as possible. The park is less runnable now without the snow, but still ok. Did 5 ravine traverses. Pretty tired in the end. Last ~10 minutes tempo run on the road to catch the bus back.

Swimming 29:45 [3] 1.0 km (29:45 / km)

Swimming at VAC. New record on the 1000m, by about 35 seconds. Probably because I was swimming with goggles on today.
C • thorpedo 2

Friday Jan 26, 2007 #

Biking 30:10 [2]
(rest day)

Cycling out to Blanca, down past Triumf, back along SW Marine.

Thursday Jan 25, 2007 #

Note

Noon hour run

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike Stoneshield

Running race 16:55 [4] 5.0 km (3:23 / km) +30m 3:17 / km
shoes: Nike Stoneshield

Noon hour run. Fast paced race. #1 and the norwegian pushed it hard from the start. Nice loop down to SW Marine, around totem, and back around the new library.
1. 1630 Fast dude
2. 1655 Me
3. 1716 Norwegian guy
4.
5. ~ 1800 Bruce
C • fast dude #2 2

Swimming 37:10 [3] 1.2 km (30:58 / km) +10m 29:44 / km

Swimming at vaq. Did 24 lengths. Pretty tired today.
C • Climb? 3

Wednesday Jan 24, 2007 #

Running warm up/down 50:28 [3] 8.0 km (6:19 / km)
shoes: Intergrators 2006

Warm up with John (14:22), second loop with Magnus (20:53), and control pickup with Lehel (15:13).

Orienteering race 18:00 [4] **** 3.0 km (6:00 / km) +60m 5:27 / km
shoes: Intergrators 2006

WET at QE, fun course by Charlie.

Swimming 30:21 [3] 1.0 km (30:21 / km) +10m 28:54 / km

Swimming at the Vancouver Aquatic Centre. 20 lengths (50 m) ~2:30 faster than a week ago, felt the same intensity. Pretty even pace, 15:02, 15:19.

Tuesday Jan 23, 2007 #

Swimming 47:04 [3] 1.5 km (31:23 / km) +15m 29:53 / km

Swimming at the UBC aquatic centre. Did 60 (62? lost count...) short lengths. Lots of people there, made me keep up the speed.

Running 27:09 [2] 6.0 km (4:32 / km)
shoes: Nike Stoneshield

Easy run with backpack around campus after swimming.

Running 30:50 [2] 6.0 km (5:08 / km)
shoes: Nike Stoneshield

Evening recoverty run around campus. Tried sticking to grass when possible.

Monday Jan 22, 2007 #

Running (Trail) 1:05:30 [3] 12.0 km (5:28 / km)
shoes: Nike Stoneshield

Run with John. A fast guy passed us out on 16th. We floored it and went for a 5 minute chase and eventually passed him. Quickly ran into the forest to get out of his sight to slow down. Good the Kenyian rule didn't apply anymore :) Made a funny 180 and ended up out on 16th again without realising it was the same road. Then got lost south of 16th.

Sunday Jan 21, 2007 #

Running (Trail) 1:32:26 [3] 15.0 km (6:10 / km) +100m 5:58 / km
shoes: Nike Stoneshield

Ran in Pacific spirit park with Lehel and Hausken.
Ran an extra half hour with Louise down to the Fraser River.

Saturday Jan 20, 2007 #

Note

Chilliwack terrain run?

Terrain running 1:05:00 [2] 7.0 km (9:17 / km)
shoes: Intergrators 2006

Terrain run at Mt. Thom with Lehel, Nigel James, and Louise. Nice runnable woods for the most part. Quite hilly, but good contour detail.

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Stoneshield

Ran with Hausken in Bear Creek Park. Did a couple of intervals, some in the terrain, some on grass areas / trails.

Running 20:07 [3] 4.0 km (5:02 / km)
shoes: Nike Stoneshield

Ran around campus in the nice sunny weather.

Swimming 32:59 [3] 1.0 km (32:59 / km) +15m 30:41 / km

Swimming at the Vancouver Aquatic Centre.
Did 20 lengths (each 50 meters).

Friday Jan 19, 2007 #

Note

Terrain run Deer Lake?

Running 30:10 [3] 6.0 km (5:02 / km)
shoes: Nike Stoneshield

Ran down to 16th over to Blenheim.

Thursday Jan 18, 2007 #

Note

Noon hour run.
Cancelled due to snow.

Wednesday Jan 17, 2007 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: Intergrators 2006

Warm up / control pickup with John Markez.

Orienteering race 29:31 [3] *** 5.0 km (5:54 / km) +100m 5:22 / km
shoes: Intergrators 2006

Orienteering at Jerich Beach. Great course by Magnus, as always. Fun to battle it out between John and Lehel in the beginning. John made a mistake at 7, otherwise it would have been a close race. John and I were on different forks.

Tuesday Jan 16, 2007 #

Terrain running 1:20:30 [3] 11.0 km (7:19 / km) +150m 6:51 / km
shoes: Intergrators 2006

Terrain run at Deer Lake with Magnus and John Markez. The combination of tall grass and snow made for a demanding session. Ran mainly in the terrain, some trail running, some fence jumping, and some creek crossings. Also some bushwacking through private property. Did 4 hill intervals.

Fun to sprint down the hill again in the snow.

Tried to read the map as I was running. Managed to keep around 7:10 min/km in the terrain.

Monday Jan 15, 2007 #

Running (Trails) 1:21:12 [3] 17.0 km (4:47 / km)

Trail running with John Markez. Went from Museum of A, through PS park across 10th and 16th, down to the powerline. Back up to Blanca. Across 10th, and on to the golfcourse. Some bushwack to get back to trail.

Nice to run on the golf course.

Sunday Jan 14, 2007 #

Orienteering 20:00 [2] *** 3.0 km (6:40 / km)
shoes: Asics Cumulus

Placing some controls at Watershed Park.

Saturday Jan 13, 2007 #

Terrain running 2:30:37 [3] ** 22.0 km (6:51 / km) +200m 6:33 / km
shoes: Adidas Xcountry

Terrain running in Burnaby. They have way more snow than Vancouver. Ran from Metrotown down to Deer Lake park. Ran around the fields in the park. Great conditions for terrain running. Just enough snow to flatten the tall grass and brambles.

Headed over to Robert Burnaby Park, and ran through the forest. Continued into the conservation area just east of Robert Burnaby Park. Forest a bit dense, and the trail network isn't as extensive as at Robert Burnaby Park.

Headed accross Hwy 1. and ran around Brunaby Lake and ended up at Sperling skytrain station.

Started out cloudy, but cleared nicely near the end of the run. Nive view towards the North shore mountains. Ran with my Bergans backpack. Sweet training today!

Friday Jan 12, 2007 #

Orienteering 1:08:00 [3] *** 10.0 km (6:48 / km)
shoes: Adidas Xcountry

Night-O in Watershed Park with Hausken. Cool terrain in the wintertime. Checked some locations for Sunday's event.

Wednesday Jan 10, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Cumulus

Morning run around campus with my headlamp.
C • 3000 3

Orienteering 28:48 [4] **** 5.0 km (5:46 / km)
shoes: Asics Cumulus

Orienteering at False Creek. Managed to keep good speed. Knee hurt a little in the beginning - still because of my fall in Norway.

Running warm up/down 29:00 [3] 3.0 km (9:40 / km)
shoes: Asics Cumulus

Control pickup.

Tuesday Jan 9, 2007 #

Running intervals 12:00 [5] 3.2 km (3:45 / km)
shoes: Asics Cumulus

Intervals at the QE school track with Louise and Chris.
4 by 800m.

Monday Jan 8, 2007 #

Running 1:30:09 [3] 17.0 km (5:18 / km)
shoes: Adidas trailrunners

Long run with John Markez in Pacific Spirit Park.

Saturday Jan 6, 2007 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Xcountry

Warm up with my dad to the training.

Orienteering 1:14:30 [3] **** 5.7 km (13:04 / km) +250m 10:43 / km
shoes: Adidas Xcountry

Orienteering training near Skansebakken. Really hilly and tough terrain. Great training. Had one fall on an icy trail. Fell sideways on my right knee. Hurt for a minute, but ok afterwards.

Wednesday Jan 3, 2007 #

Running warm up/down 5:00 [2]

Intervals 30:26 [4] *** 5.5 km (5:32 / km) +100m 5:04 / km
shoes: Adidas Xcountry

Night-O st Rykkin. Fun, detailed residential area, great route choice course.

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