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Training Log Archive: tnipen

In the 31 days ending Dec 31, 2009:

activity	#	time	miles		km		+m	load
Trail running	10	8:49:56	62.75	(8:27)	100.99	(5:15)		179.4
Cross country skiing	3	6:42:14	40.87	(9:51)	65.77	(6:07)	730	80.4
Running	11	6:08:49	44.91	(8:13)	72.27	(5:06)	100	111.2
Terrain running	6	4:22:58	18.7	(14:04)	30.1	(8:44)	400	60.1
Orienteering	5	2:42:44	19.52	(8:20)	31.41	(5:11)		120.0
Intervals	2	37:39	6.2	(6:04)	9.98	(3:46)		31.9
Total	24	29:24:20	192.95	(9:09)	310.52	(5:41)	1230	583.1

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Tuesday Dec 29, 2009 #

Cross country skiing 2:18:45 [2] 24.37 km (5:42 / km)
shoes: Skiboots

Woke up and saw from the skiwebsite that all trails in Bærumsmarka had been groomed during the night. Went skiing with Øystein and Mathias from Stein. Skriverberget, Burudvann, Venåsseteren, Tjæregrashøgda, Triungsvann, Haslumseterkapell, Brunkollen, Muren, Skriverberget, Stein.

Trails were groomed a few hours earlier, and were great to ski on. Quite cold, -14 degrees.

When we got to Brunkollen skihut there was a sign that the hut was closed but that there was something good inside one of the side huts. Inside there were 4 trays of cinnamon buns waiting for us to eat!! All free!

Great sunny day!

Monday Dec 28, 2009 #

Terrain running 37:25 [3] 5.01 km (7:28 / km)
shoes: Mizuno WR 2009

Off trail snow running in Daeliskogen. Tried to keep a decent pace. Very tiring to run, quite stiff legs at the end. Great sunny day!

Sunday Dec 27, 2009 #

Cross country skiing 1:47:47 [2] 17.55 km (6:08 / km) +200m 5:49 / km
shoes: Skiboots

Classic skiing with Mathias and dad from Solihøgda via linjeløypen to Sørsetra, and via Toreplassen on the way back. Soft snow, but nicely groomed.

Saturday Dec 26, 2009 #

Terrain running 1:58:24 [2] 9.66 km (12:15 / km) +400m 10:09 / km
shoes: Mizuno WR 2009

Nice wilderness run with my brother on Kolsås. Quite a lot of snow now, up to 60cm. After starting to run up the big hill, we didn't see any people or footsteps for about an hour. Really cool feeling to break through the undisturbed snow surface. Nice day!

C • Those pictures look awesome... 3

Friday Dec 25, 2009 #

Cross country skiing 2:25:42 [2] 23.0 km (6:20 / km) +500m 5:43 / km
shoes: Skiboots

Skiing with dad and Mathias from Fossum past Østernvann, Triungsvann, a loop up to a view point and home back past triungsvann again. A lot of new snow. Insane amount of people out sking today!

Cross country skiing 10:00 [2] 0.85 km (11:46 / km) +30m 10:00 / km
shoes: Skiboots

Went first to Stein to ski from there, but they hadn't track set the route yet, so went to Fossum instead.

Thursday Dec 24, 2009 #

Trail running 27:13 [2] 4.61 km (5:54 / km)
shoes: Mizuno WR 2009

Nice white christmas run with Mathias. Trails through Daeliskogen then a loop on the golf course/farm area in 30 cm deep snow. Quite tough running, but quite fun.

Terrain running 49:52 [2] 8.46 km (5:54 / km)
shoes: Mizuno WR 2009

C • to Europe 2

Tuesday Dec 22, 2009 #

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Mizuno WR 2009

Campus run with Louise.

Monday Dec 21, 2009 #

Running 15:00 [3] 3.5 km (4:17 / km)
shoes: Mizuno WR 2009

Easy run around campus in the heavy, refreshing rain.

Saturday Dec 19, 2009 #

Running 1:08:08 [3] 16.28 km (4:11 / km) +100m 4:04 / km
shoes: Mizuno WR 2009

Run from False Creek community centre, along English Bay, up to Prospect Point in Stanley Park, then back. At the end, a nice sprint up the hill at False Creek for old times sake.

Thursday Dec 17, 2009 #

Running 1:44:10 [3] 22.35 km (4:40 / km)
shoes: Mizuno WR 2009

Clubrun from Alison's house near metrotown. Ran with Jack -- a random Polish dude Nate met on the weekend. Down past Deer Lake, across the highway along the south side of Burnaby Lake to the east side. Over the highway again on Cariboo Rd. Through New west on 13th fern, Canada Way fern, Imperial fern, Kingsway fern, Willingdom fern. A bit longer than planned. Good speed.

C • Thomas' worst nightmare 5

C • Fern 1

Wednesday Dec 16, 2009 #

Orienteering race 25:07 [4] 5.65 km (4:27 / km)
shoes: Mizuno WR 2009

WET at False Creek. Quite a good course by Christoph. It had some tricky legs at the end in the complex residential areas.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WR 2009

Warm up with Louise, control pickup with Robin Foubister.

Tuesday Dec 15, 2009 #

Trail running 50:00 [3] 10.2 km (4:54 / km)
shoes: Mizuno WR 2009

Clubrun with Nate from UBC. 5 minutes on, half minute off, 8 times, plus an easy cool down. Salish, Admiralty, Spanish, Salish, Lily of the Valley, and back.

Sunday Dec 13, 2009 #

Orienteering race 57:33 [4] 9.5 km (6:03 / km)
shoes: Mizuno WR 2009

Orieneteering event at SFU. Fun and long course by Magnus. Difficult route choices, but think I picked mostly good ones. Snowing up on the mountain so the conditions were slipery, but running shoes worked ok. A bit hard to really push it on some sections.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Mizuno WR 2009

Warm up and then control pickup with Andy.

Saturday Dec 12, 2009 #

Terrain running 25:00 [2] 3.0 km (8:20 / km)
shoes: Mizuno WR 2009

Running around the forest with Louise.

Trail running 37:01 [2] 5.5 km (6:44 / km)
shoes: Mizuno WR 2009

From home to the forest and back.

Orienteering 25:27 [3] 4.4 km (5:47 / km)
shoes: Mizuno WR 2009

Skinkaloppet in New west. Predicted 27:40, but ran it too fast. Fun to run on a nice new map.

Friday Dec 11, 2009 #

Intervals 28:51 [4] 6.98 km (4:08 / km)
shoes: Mizuno WR 2009

Trail intervals at night with Johnny, Ian, and Louise. Ran the Lily of the Valley trail from Salish including the attractor loop. 5 intervals of 1400m each. It was fun to run these together with the others. Nice twisty trail, with slight undulation. Louise with some quite fast times today.
5:49.30 -- 2'35
5:40.60 -- 2'08
5:49.38 -- 2'48
5:45.01 -- 2'43
5:46.70

Trail running warm up/down 45:42 [2] 5.53 km (8:16 / km)
shoes: Mizuno WR 2009

Wednesday Dec 9, 2009 #

Orienteering race 19:43 [4] 5.05 km (3:54 / km)
shoes: Mizuno WR 2009

WET at Vanier Park. Fun course by Chris Benn. Running felt easy, could probably have pushed a bit more.

Cool to see Robin Foubister again.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2009

Tuesday Dec 8, 2009 #

Trail running 1:25:00 [3] 18.6 km (4:34 / km)
shoes: Mizuno WR 2009

Clubrun with John. Got going a few mins after the others and had to run a little harder to catch up to team tiger. Did a 2 min mistake going up Clinton instead of Salish. Jan and Lance finally caught the peloton after crossing 16th. Did a figure 8, and did Admiralty backwards. Solid run from Spanish banks back. Identical to the clubrun record after coming out of the woods, but jogged too slowly back to break it. Salish, Lily of the Valley, Blanca, Spanish, Admiralty, Salish, Council, Sasamat.

Monday Dec 7, 2009 #

Terrain running 20:00 [2] 2.0 km (10:00 / km)
shoes: Mizuno WR 2009

Skogedal-exploration with Louise in the woods north of 4th. Found some heavy terrain.

Running 18:00 [2] 3.5 km (5:09 / km)

Sunday Dec 6, 2009 #

Trail running 39:25 [3] 8.87 km (4:27 / km)
shoes: Mizuno WR 2009

Run with Nate from Park Royal up Capilano River. Some sections of tempo.

Running 57:31 [2] 8.14 km (7:04 / km)
shoes: Mizuno WR 2009

Easy run with John and Louise along the Ambleside beach. Nice sunny weather, great day to be on the beach.

Saturday Dec 5, 2009 #

Trail running race 35:35 [4] 10.0 km (3:34 / km)
shoes: Olway speed

Gunner Shaw cross country race at Jericho. Goal was to not run bad positive splits like last year. Instead ran the same time on the first lap as last year, and only lost a minute on the second lap. Had a good race, about a minute faster than last year. The group of elites from Victoria showed up this time, which made it impossible to defend the two year GVOC winning streak. They almost set a course record this year, and claimed the top 5 spots I think.

Sweet course, high level of competition, free food including pizza! all for just $13. Stupid 5peaks organisers should take notes.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Olway speed

Friday Dec 4, 2009 #

Terrain running 12:17 [2] 1.97 km (6:14 / km)
shoes: Mizuno WR 2009

Easy run to start out the forest running season. Did the usual stretch of open PS park forest.

Trail running 31:00 [2] 6.1 km (5:05 / km)
shoes: Mizuno WR 2009

From home, swordfern, to the forest. Back via Salish.

Thursday Dec 3, 2009 #

Intervals 8:48 [5] 3.0 km (2:56 / km)
shoes: Henrik's AdiZero

Intervals with Ian and Louise at the track. 5 x (400m run, 200m jog, 200m run). Quite cold today.
71.85 -- 1'50
35.72 -- 2'03

73.26 -- 1'41
34.98 -- 2'05

70.14 -- 1'56
34.75 -- 2'01

72.78 -- 1'41
34.18 -- 2'01

69.76 -- 1'44
30.45

C • ... 8

Trail running 1:33:00 [2] 13.0 km (7:09 / km)
shoes: Mizuno WR 2009

Long warmup with Nate, Ian, and Louise. Start from Pulp and Paper Centre, swordfern, salish, admiralty, spanish, and back.

Wednesday Dec 2, 2009 #

Orienteering race 34:54 [4] 6.81 km (5:07 / km)
shoes: Sportiva XC

WET at Byrne Creek. Fun course crossed the ravine 3 times. Legs toasted from yesterday's expedition, but felt ok. Nice to run on the sweet trails in the forest. Unpolluted by any gravel... just mud.

C • Where did you guys go? 1

Running warm up/down 4:00 [2] 0.5 km (8:00 / km)
shoes: Sportiva XC

Tuesday Dec 1, 2009 #

Trail running 1:26:00 [3] 18.58 km (4:38 / km)
shoes: Mizuno WR 2009

Nice clubrun with John, Andy, and Ian. Long solid run.

Minutes from clubrun #86:
From UBC, down Salish at nk (non-kenyan-style) pace, Admiralty, Spanish, Pioneer, back to Spanish, around the golf course, Salish, Lilly of the Valley, Strange attractor, dropped Andy, Nature, Andy makes comeback and tags on for a few more k's, Ian looking not so bothered by the speed, short cut on Deer Fern, to steal a norwegian x-country skiing commentator phrase: John is looking pig, very pig in fact, sharp left up the hill on Huckelberry, Sasamat to clearing with toilets, John's has full control of the field, right down Clinton hill, Marine Drive, back on Salish, John pushes, 3-man peloton stretches into a long thin line. damn this is a long slow ascent only noticeable at higher speeds. Ian starting to die, but still holds on. Across 16th, left at the fork. Short jog in the trail at the powerline, onto the small indistinct trail. Over 3 fallen logs and into the grass field by the school. T shines light on post marking the start of the trail at the other side. Oh what is this... I believe it says "SWORDFERN"... yes indeed it is swordfern! what, Swordfern doesn't go here... the lost and forgotten part of SF, I guess. It's been months since we last were on swordfern. And the part that hasn't been mutilated by the 'friends'. T quickly realizing the flaw in finishing the clubrun on swordfern, the trail that gives John unbeatable psychic energy
Bjørn could only wish he ever had. Across 10th. A few more mins on SF. T then tells John to hang a left off SF so we can go home, and John says: "what, the ride's already over?" Good, smooth run the whole way.
Trail of the day: Lily of the Valley, Comeback trail of the day: Swordfern.

C • lovely. Can almost feel PS-... 4

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