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Training Log Archive: tnipen

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m	load
Terrain running	16	8:57:30	60.38	(8:54)	97.18	(5:32)	4512	184.9
Trail running	12	8:45:07	43.67	(12:01)	70.28	(7:28)	3130	129.1
Running	9	6:50:47	40.29	(10:12)	64.84	(6:20)	480	82.2
Biking	7	3:11:11						64.1
Orienteering	3	2:15:47	13.82	(9:50)	22.24	(6:06)	430	65.6
Tempo	1	22:09	3.73	(5:56)	6.0	(3:42)		17.7
Total	26	30:22:31	161.89		260.54		8552	543.5

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Sunday May 31, 2009 #

Terrain running warm up/down 45:00 [2] 5.5 km (8:11 / km) +80m 7:38 / km
shoes: Sportiva XC

Picked up controls with Oystein as a warm up.

Orienteering 57:50 [4] 10.5 km (5:30 / km) +200m 5:02 / km
shoes: Sportiva XC

O-race at the Peaceful Valley map at 2100m elevation. Went quite well, with no mistakes over 30s. Felt very tired today, maybe a bit too much training for me this week. Terrain is a mix of grasslands and forest. The area is more forested than the map makes it look. Contours and boulders were good to use as navigation. Running as straight as possible was probably the best strategy. Oystein about 4 mins ahead today.

Saturday May 30, 2009 #

Orienteering 18:30 [3] 3.54 km (5:14 / km) +80m 4:42 / km
shoes: Sportiva XC

Training camp in Peaceful Valley. Did first a 2 hour map walk with Neil, which was quite interesting. Then did a short control picking exercise in the afternoon. Great terrain. Navigation was pretty good.

Friday May 29, 2009 #

Trail running 1:57:47 [2] 12.48 km (9:26 / km) +700m 7:22 / km
shoes: Mizuno WR 2009

Long trail run with Oystein from Mesa Lab up to the top of Green Mountain (2490m). Nice views towards the mountains at the continental divide. Down through Chautauqua Park to downtown, with the finish line at Ristorante Trattoria.

Thursday May 28, 2009 #

Terrain running 45:06 [3] 9.0 km (5:01 / km) +450m 4:01 / km
shoes: Mizuno WR 2009

Interval training with Oystein. 3 by 3km, with 150m climb each. New record on the last downhill.
9:32.10, 1.48km, 6:20min/km
6:04.15, 1.47km, 4:08min/km

9:09.87, 1.48km, 6:13min/km
5:48.78, 1.48km, 3:56min/km

9:20.37, 1.48km, 6:20min/km
5:10.45, 1.46km, 3:32min/km

Running warm up/down 1:12:44 [2] 7.81 km (9:19 / km) +150m 8:30 / km
shoes: Mizuno WR 2009

Warm up from home. Cool down to downtown.

Note

Boulder story of the day:
Oystein and I just reached the top of our uphill terrain interval, where we meet two guys on the trail who are thinking "what are those guys doing". The absolute first thing they ask is: "Are you guys European?".

Then they explained that one can't go offtrail there. They assumed we didn't know that since we are Europeans, because apparently in Europe people do such things. We then explained that in fact you were allowed to go offtrail because I had looked it up.

Then they said "Sweet, sorry to interrupt your training".

C • Typical Boulder 2

Wednesday May 27, 2009 #

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Mizuno WR 2009

Easy run with Oystein around town.

Note

Went to the NCAR Mesa lab for a meeting and lunch. Nice location for office! Went to cafeteria and visited NCAR data centre with the Bluefire supercomputer.

Tuesday May 26, 2009 #

Orienteering 59:27 [2] 8.2 km (7:15 / km) +150m 6:39 / km
shoes: Sportiva XC

Orienteering training with Oystein at Devil's Thumb. Open pine forest, with nothing on the ground. Went into some really nice meadows with flowers, and the flatiron mountains in the background.

Terrain running 25:17 [2] 3.25 km (7:47 / km) +150m 6:19 / km
shoes: Sportiva XC

Terrain run from the map to the Mesa lab.

Running 12:01 [2] 2.15 km (5:35 / km)
shoes: Sportiva XC

Monday May 25, 2009 #

Event: Bolder Boulder

Running 1:12:49 [2] 9.94 km (7:20 / km) +200m 6:39 / km
shoes: Mizuno WR 2009

Easy run with Oystein along Iris, up to Sanitas Valley, and home.

Sunday May 24, 2009 #

Biking 59:48 [3]

25k tempo on the bike. Bike path around golfcourse, down to Mesa Table Dr. back up bike path along Broadway, home via Boulder Creek. Had to do some extra small loops at the end to make it 25k.

C • So any nice competitions pl... 7

Saturday May 23, 2009 #

Terrain running 29:58 [3] 6.4 km (4:41 / km) +150m 4:11 / km
shoes: Sportiva XC

Went north in Boulder and found a nice gently rolling terrain running area. 1.6km each way, maybe 75m climb.
7:37.47, 1.62km, 4:43min/km
7:47.87, 1.60km, 4:52min/km

7:24.85, 1.61km, 4:36min/km
7:07.78, 1.57km, 4:33min/km

Trail running 18:00 [2] 2.08 km (8:39 / km)
shoes: Sportiva XC

Biking 28:00 [2]

Biking back from training.

Friday May 22, 2009 #

Terrain running 44:04 [3] 9.0 km (4:54 / km) +450m 3:55 / km
shoes: Sportiva XC

Another 3 by 3km terrain intervals with 150m climb each. Feeling strong today.

8:52.05, 1.47km, 6:01min/km
5:30.55, 1.47km, 3:45min/km

9:13.48, 1.48km, 6:13min/km
5:36.00, 1.46km, 3:50min/km

9:23.37, 1.48km, 6:19min/km
5:28.35, 1.47km, 3:43min/km

Trail running warm up/down 28:58 [2] 2.5 km (11:35 / km) +140m 9:03 / km
shoes: Sportiva XC

I just managed to get in a third interval, before a thunderstorm moved through. The bikeride home, was not the most fun experience ever -- they have real rain here.

C • real rain 7

Thursday May 21, 2009 #

Biking 29:23 [3]

Tempo bike ride on the bike trails.

Wednesday May 20, 2009 #

Terrain running 46:10 [3] 9.0 km (5:08 / km) +450m 4:06 / km
shoes: Sportiva XC

Did 3 times terrain intervals. Did the first two slower uphill, so that I would manage a third one.

9:31.30, 1.49km, 6:23min/km
6:02.32, 1.47km, 4:06min/km

9:29.49, 1.48km, 6:25 min/km
5:59.10, 1.48km, 4:03min/km

9:25.77, 1.50km, 6:18min/km
5:42.32, 1.47km, 3:52min/km

Trail running warm up/down 25:58 [2] 2.43 km (10:41 / km) +140m 8:18 / km
shoes: Sportiva XC

Biking 18:29 [2]

Back from Pearl street.

Tuesday May 19, 2009 #

Terrain running 29:31 [3] 6.0 km (4:55 / km) +300m 3:56 / km
shoes: Sportiva XC

Back to Sanitas Valley again.

9:11.52, 1.48km, 6;12min/km
5:50.12, 1.46km, 3:59min/km

9:10.68, 1.47km, 6:16min/km
5:18.25, 1.47km, 3:37min/km

Trail running warm up/down 23:45 [2] 2.86 km (8:18 / km) +160m 6:29 / km
shoes: Sportiva XC

Warm up from the end of Perl Street.

Biking 15:31 [2]

Faster biking on the way back.

Sunday May 17, 2009 #

Terrain running 37:00 [3] 6.3 km (5:52 / km) +300m 4:45 / km
shoes: Sportiva XC

2 terrain repeats at Table Mesa. Each loop is 3.15km, with 150m climb. First 700m is all uphill. Then the last 2km is evenly downhill. No sidehilling. Was planing on doing 4, but was quite tired today so did 2.

Good week, climbed 1.1 Galdhøpiggens.

Running warm up/down 23:00 [2] 3.0 km (7:40 / km) +50m 7:05 / km
shoes: Sportiva XC

Parked my bike at the Table Mesa shopping centre and ran from there.

Biking 25:00 [3]

Faster biking back from Table Mesa. Bike trail network here is amazing. Biked the whole way through the city without crossing a single road.

Saturday May 16, 2009 #

Trail running 1:05:00 [2] 8.0 km (8:08 / km) +800m 5:25 / km
shoes: Sportiva XC

Ran from the end of Pearl street up to Chautauqua park. Came upon some trail I had no idea where was heading. Ended up climbing up to 2100m which lead to a cool rock arch, with nice views of the city. Back down again, and over by Flagstaff. Not quite 1000m climb today.

Terrain running 28:30 [2] 4.5 km (6:20 / km) +150m 5:26 / km
shoes: Sportiva XC

Did some terrain running while at Chautauqua park.

Biking 15:00 [3]

Faster biking home from training.

Friday May 15, 2009 #

Terrain running 24:47 [2] 4.32 km (5:44 / km) +282m 4:20 / km
shoes: Sportiva XC

Went to Chautauqua Park and did some terrain running. Two loops. 140m climb each. Cut it short as my stomach was a bit upset. Really nice views!

11:51, 2.10km
11:38, 2.10km

C • Hope you having a good time... 2

Wednesday May 13, 2009 #

Terrain running 29:56 [3] 6.0 km (4:59 / km) +300m 3:59 / km
shoes: Sportiva XC

Finally got a hold of an NCAR bike, so now it's easier to get to trainings.
Started from the end of Mapleton street, so short warm up and cool down. Hill/terrain intervals yet again.
8:58.27, 1.48km
5:49.14, 1.47km

9:11.13, 1.47km
5:56.85, 1.47km

Trail running warm up/down 7:16 [2] 0.6 km (12:07 / km)
shoes: Sportiva XC

Tuesday May 12, 2009 #

Terrain running 30:50 [3] 6.0 km (5:08 / km) +300m 4:07 / km
shoes: Sportiva XC

These terrain intervals are so fun! Under 3:50min/km on the last downhill.

9:36.07, 1.51km
5:53.93, 1.48km

9:42.00, 1.51km
5:39.25, 1.48km

Trail running 29:26 [2] 4.09 km (7:12 / km) +140m 6:09 / km
shoes: Sportiva XC

Warm up from end of Pearl street, cool down to downtown. Pleasant day with 28 degrees.

Monday May 11, 2009 #

Terrain running 31:09 [3] 6.0 km (5:12 / km) +300m 4:09 / km
shoes: Sportiva XC

Enjoyed yesterday's workout, so did it again today. Felt really good in the legs today. 3 minutes faster today!
9:24.43, 1.51km
5:55.90, 1.48km

9:47.46, 1.50km
5:59.67, 1.49km

Running warm up/down 20:29 [2] 3.0 km (6:50 / km) +80m 6:01 / km
shoes: Sportiva XC

Sunday May 10, 2009 #

Terrain running 34:21 [3] 6.05 km (5:41 / km) +300m 4:33 / km
shoes: Sportiva XC

2 set of terrain tempo runs. Each set is 1.5km uphill, 1.5km downhill. All grass, some small valley/ditch crossings, and generally sidehilling. 150m climb each time, making the average 5% climb per repeat. Could go fast downhill while still recovering before the next uphill.

10:16.10 (1.52km) up
06:57.18 (1.51km) down

3 min rest

10:22.57 (1.52km) up
06:45.55 (1.50km) down

Trail running warm up/down 37:23 [2] 5.87 km (6:22 / km) +150m 5:39 / km
shoes: Sportiva XC

Ran from downtown along the river, then along Anemone trail to the start of the repeats. Same way back. Many people out even though it was raining.

Thursday May 7, 2009 #

Terrain running 26:52 [2] 4.64 km (5:47 / km) +350m 4:12 / km
shoes: Mizuno WR 2009

Clubrun from home, along Iris, then up the huge hill, terrain run down Sanitas valley, and over the next hill. Back along the cycle path.

Running 56:57 [2] 11.75 km (4:51 / km)

Wednesday May 6, 2009 #

Tempo 22:09 [4] 6.0 km (3:42 / km)
shoes: Mizuno WR 2009

Did 6 by 1000m tempo intervals along the bike route. Set my GPS watch to sgnal after 1000m, and after 2 mins of rest. That worked quite well.
3:36.04
3:45.83
3:41.86
3:44.59
3:29.94
3:49.99 (strong headwind)

Running warm up/down 31:30 [2] 5.3 km (5:57 / km)
shoes: Mizuno WR 2009

Tuesday May 5, 2009 #

Terrain running 28:59 [3] 5.22 km (5:33 / km) +200m 4:40 / km
shoes: Sportiva XC

Tried to make a standard terrain route, which runs from the southern edge of the city, along the western edge. Had some troubles finding ways to cross some of the big valleys, as there were some big-ass houses in the way. Think I more or less know what to do for the next time. Should be about 6km in total.

Trail running 51:11 [2] 8.6 km (5:57 / km) +200m 5:20 / km
shoes: Sportiva XC

Various other running, trying to get around some residential areas. Also, some really nice trail running, on the side of Flagstaff Mountain, with nice views of the city, and surrounding mountains.

Sunday May 3, 2009 #

Running 1:01:17 [2] 12.89 km (4:45 / km)
shoes: Mizuno WR 2009

Ran on the bike trail from home via NCAR, south then along Boulder Creek until about Folsom street, and back. Super tired today when trying to run a little faster. Maybe not quite adjusted to the high elevation.

Saturday May 2, 2009 #

Trail running 1:00:23 [3] 9.77 km (6:11 / km) +500m 4:55 / km
shoes: Mizuno WR 2009

Took the bus to the Perl street trailhead. Got a bit lost as I rounded a hill. Nice landscape, reminds me of the blackforest. Lots of climb today. Home via Iris.

O map is autogenerated from a combination of satelite photos and USGS contours. Might need to tweak thresholds for green.

C • cool, what software did you... 7

Friday May 1, 2009 #

Trail running 1:00:00 [3] 11.0 km (5:27 / km) +200m 5:00 / km
shoes: Mizuno WR 2009

Ran from home to the trailhead at Hawthorn. Big climb up the hill, and then a nice easy downhill run.

C • Boulder? 3

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