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Training Log Archive: tnipen

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m		load
Trail running	10	8:06:52	61.66	(7:54)	99.23	(4:54)			173.7
Orienteering	8	6:07:31	34.71	(10:35)	55.86	(6:35)	50	90c	187.7
Running	13	5:17:39	31.63	(10:03)	50.9	(6:14)			77.9
Terrain running	6	4:16:42	19.68	(13:02)	31.68	(8:06)			58.3
Tempo	1	51:54	7.79	(6:40)	12.53	(4:09)			20.8
Intervals	2	27:14	5.34	(5:06)	8.6	(3:10)			27.2
Total	29	25:07:52	160.81	(9:23)	258.8	(5:50)	50	90c	545.6

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Wednesday Mar 31, 2010 #

Orienteering 36:08 [4] 7.1 km (5:05 / km)
shoes: Mizuno WR 2009

WET at SFU. Two loops farsta style. Small turn out. Didn't run all out.
Scored a couple of hungarian mystery sports drinks from Lehel's friend... also had post-WET dinner at SFU with 5 really nice ladies -- yes John I do give lessons :)

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WR 2009

Warm up with Louise and Adam.

Tuesday Mar 30, 2010 #

7 PM

Tempo 51:54 [3] 12.53 km (4:09 / km)
shoes: Mizuno WA 2010

Clubrun #76 from Carol's house. Ran with Nathan and Andy. Quite a fast run from the start. Nate starting to push pace more along Salish. Good to see that Andy had little problems staying with us. One of the harder clubruns in a while (though not that long).

Sasamat, St. Georges out to Camosun. Salish from 41st all the way to 4th, along Chancellor, Blanca, 13th, Trimble, 15th.

Monday Mar 29, 2010 #

6 PM

Trail running 1:01:29 [3] 12.32 km (4:59 / km)
shoes: Mizuno WA 2010

Trail run with Louise in PS park. Tried to push Louise a bit. Felt pretty good, occasional coughing. Salish, LoTV, Salal, Cleveland, Nature, Deer Fern, huckleberry, Sasamat, Hemlock, Imperial, Hemlock, Council, Swordfern.

C • You'll love this! http://ww... 4

Saturday Mar 27, 2010 #

Note

Dave Reed 5k Stanley Park.

Note
(sick)

Watched Louise do the Dave Reed 5k race in Stanley Park. Had entered the race but was sick so couldn't run :( ... Helvetes jävlar -- förbannade jävla biljävel! ... is the only appropriate thing for this situation.

C • Should add a ilike button a... 5

Terrain running 39:00 [2] 5.0 km (7:48 / km)

Wandering around in the terrain with Meghan, John R, and Louise at Alice Lake. Nice way to spend a Saturday!

Old logging train track? Nice open flat area, with tilted trees due to constant strong winds.

Hills near Stump Lake, large cliff.

Wednesday Mar 24, 2010 #

Trail running warm up/down 5:00 [2] 1.0 km (5:00 / km)
(sick) shoes: Mizuno WA 2010

6 PM

Orienteering 19:01 [4] 3.81 km (5:00 / km)
shoes: Mizuno WA 2010

WET at Princess Park. Nice course by Chris. Some cool forest control picking at the end of the course.

Tuesday Mar 23, 2010 #

6 PM

Trail running 1:16:07 [3] 16.0 km (4:45 / km)
shoes: Mizuno WA 2010

Clubrun #75 with Christoph, Andy, Zoltan, and Louise. Took off with Andy on Admiralty. Ran the whole thing without a light. Picked up the pace a bit south of 16th. Where the hell was John today... probably stuck in his massive ssh tunneling web somewhere :)

Admiralty, Spanish, Salish, LoTV, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Top (new route), Imperial, Council, Swordfern.

C • ! 3

Monday Mar 22, 2010 #

7 PM

Intervals 16:04 [5] 5.0 km (3:13 / km)
shoes: Henrik's AdiZero

Intervals at the track with Louise. 5x1000m on the program today. 2-2:30min rest. Goal was to keep a 3:10 pace, but my calves quickly lost their ability to keep me on the toes. Still not back to being used to interval training yet I guess. Nice evening.
Interval -- rest
3:10.50 -- 2:31
3:12.60 -- 2:15
3:13.98 -- 2:16
3:14.90 -- 2:22
3:11.50

Running warm up/down 48:06 [2] 5.4 km (8:54 / km)
shoes: Mizuno WR 2010

Sunday Mar 21, 2010 #

3 PM

Terrain running 44:10 [2] 5.2 km (8:30 / km)
shoes: Mizuno WA 2010

Pacific terrain course: Attempt 2
Did the loop with Ian. I don't understand what happened to the GPS track, the start is completely in the wrong spot. The initial downloaded distance is also 800m too short...

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WA 2010

From Totem and back.

Saturday Mar 20, 2010 #

11 AM

Orienteering 2:03:07 [2] 8.0 km (15:23 / km)
19c shoes: Mizuno WA 2010

Orienteering with Ian and Louise at Rice Lake. Alternated leading between the three of us. We only had our own controls and not the other controls on the map. Did a total of 60 controls. Great day, really warm! Nice training.

Running warm up/down 18:03 [2] 3.0 km (6:01 / km)
shoes: Mizuno WA 2010

Warm up/cool down from Coleman streets to Rice Lake and back. Thanks Andrea and Magnus!

Friday Mar 19, 2010 #

Running 10:53 [4] 3.0 km (3:38 / km)
shoes: Mizuno WR 2010

Paced Andy to a 10:53 3k at the UBC track. It was looking like 11:15 would be a hard time to beat after 2k, but then Andy pulls out of his ass this amazing last 1000m (with a last lap of 77!) to finish the last k in 20 seconds fast than the first 2. That was a pretty heroic display of athleticism on Andy's part.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2010

Warm up/cool down to the track with Louise, Carol, and Andy.

Thursday Mar 18, 2010 #

1 PM

Running race 9:45 [5] 3.0 km (3:15 / km)
shoes: Nike Track spikes

3K time trial at the track. Nate was there to pace me for every alternating 400s. Was aiming for 9:30 pace with 76s laps, but couldn't quite keep it from 1200m onwards. Happy with this time given the injury.
Splits (roughly from memory)
0200m 37.65 0400m 1:14 37
0600m 1:52 38 0800m 2:31 39
1000m 3:10 39 1200m 3:48 38
1400m 4:28 40 1500m 4:48 40
1600m 5:08 40 1800m 5:47 39
2000m 6:28 41 2200m 7:08 40
2400m 7:48 40 2600m 8:29 41
2800m 9:09 40 3000m 9:45 36

C • Seriously? 5

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Mizuno WR 2010

Warm up/cool down with Nate and Louise.

5 PM

Terrain running 34:40 [3] 4.87 km (7:07 / km)
shoes: Mizuno WA 2010

Pacific terrain course: Attempt 1
Ran the terrain run test course in PS park. Goal is a time just under 30mins by the time Barebones rolls around. 50% of the course is in pretty ok woods, the other half is reasonably tough.

Nice to run in new trail shoes.

3000m run - Splits

Wednesday Mar 17, 2010 #

6 PM

Orienteering race 27:07 [4] 6.5 km (4:10 / km)
31c shoes: Mizuno WR 2009

WET at Lost Lagoon. Nice long course with a lot of control picking.

C • Hi Dude! How is it going wi... 4

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

Warm up with Ian the hardman (who's now even more of a hardman after demonstrating that you can eat a kiwi without peeling it).

Tuesday Mar 16, 2010 #

6 PM

Trail running 1:19:54 16.77 km (4:46 / km)
shoes: Mizuno WR 2010

Clubrun #74 with Andy and Nate. Salish, Admiralty, Spanish, Lily of the Valley, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Sasamat, turn around at Hemlock, Council, Salish, Sword Fern. Nate did his 10-12k and was with us until Nature.

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial

Trail running 49:29 [2] 9.15 km (5:24 / km)
shoes: Mizuno WR 2010

Trail run with Nate and Louise. Salish, Lily of the Valley, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sword Fern.

C • Test Run 3

Saturday Mar 13, 2010 #

1 PM

Terrain running 1:27:42 [2] 9.92 km (8:51 / km)
shoes: Integrator 2010

Long terrain run with Louise in PS park. Usual place in the start then across the powerline and down to SW marine. Same way back, but skipped the part by the sweet Meander.

Great run, now I'm tired!

Trail running 8:12 [2] 1.37 km (5:59 / km)
shoes: Integrator 2010

2 short sections of trail running linking the terrain runs.

Friday Mar 12, 2010 #

6 PM

Orienteering 26:39 [3] 5.11 km (5:13 / km)
18c shoes: Mizuno WR 2009

Flow orienteering training with Ian on Granville Island/False Creek
The control circles were not centered so we had to read the control description to find the control. Also, had to remember the control code and say it out loud at the control.

C • Control codes/descriptions 2

Orienteering 25:00 [3] 5.0 km (5:00 / km)
22c shoes: Mizuno WR 2009

A second training with Ian. Alternating controls, without the partner's controls on your own map. Quite short distance between each controls. I had the purple controls, Ian had the blue. Good training, hard to keep up with the map reading.

Thursday Mar 11, 2010 #

4 PM

Intervals 11:10 [5] 3.6 km (3:06 / km)
shoes: Nike Track spikes

First real set of intervals in a long time. Ran with Nate and Louise.
400m, 800m, 3 times. Felt pretty ok running these.
Interval -- rest
1:10.50 -- 1'30
2:32.67 -- 2'52

1:09.88 -- 1'41
2:33.26 -- 1'39

1:12.13 -- 2'05
2:31.71

Running warm up/down 40:52 [2] 6.0 km (6:49 / km)
shoes: Mizuno WR 2010

Wednesday Mar 10, 2010 #

1 PM

Terrain running 32:00 [2] 4.1 km (7:48 / km)
shoes: Mizuno WR 2009

Lunchtime terrain run with Louise. The usual loop.

7 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WR 2009

Warm up with Magnus.

Orienteering race 27:48 [4] 6.34 km (4:23 / km)
shoes: Mizuno WR 2009

WET at Jericho Beach. Fun THOMAS event with a box. Some nice route choice legs.

Tuesday Mar 9, 2010 #

7 PM

Trail running 54:40 12.1 km (4:31 / km)
shoes: Mizuno WR 2009

Clubrun with John, Andy, Louise, and Nate. Headed out on Salish/Admiralty with John and Nate. John a little sick so took off with Nate across 10th. Hammered down Lily of the Valley, Salal, Cleveland, Nature, Hemlock, Salish, Sword Fern.

First longer hard run in a while. Felt pretty good.

Monday Mar 8, 2010 #

12 PM

Terrain running 19:10 [2] 2.59 km (7:24 / km)
shoes: Mizuno WR 2009

Terrain run with Steven Graupner at lunchtime. Took him through the horrors of PS park (though skipped the Fenyo traverse because that is just too evil for a first timer :). Found an old mountain bike trail I haven't seen before. Nice day, nice run.

Trail running 42:32 [2] 7.49 km (5:41 / km)
shoes: Mizuno WR 2009

Home, Sword Fern, forest, Council, forest, Hemlock, Huckelberry, forest, Sweet Meander, Salal, Lily of the Valley, Sword Fern.

Sunday Mar 7, 2010 #

Orienteering race 14:23 [4] 2.6 km (5:32 / km)
shoes: Integrator 2010

Setup race in Central Park. Nice new map by Magnus. The control picking at the end between all the trees was quite fun. Had good flow.

Orienteering race 15:36 [4] 2.6 km (6:00 / km)
shoes: Integrator 2010

Started first in the chase start event with a 40s lead. Quite hesitant in the beginning not wanting to screw it up. Didn't see the guys coming from behind so took safe routes and won with 28s over Eric. Dan and Eric beat me with 45 seconds on the course.

Orienteering race 14:32 [3] 2.5 km (5:49 / km)
shoes: Mizuno WR 2009

Dog bones at Champlain Heights. Just raced off the start following Ian and Nikolay without really looking at the map that well. Found an OK way to do the dog bones, but hesitated a few spots making sure it would work. Ian took a slightly different route later on than Nikolay and finished 20 seconds ahead of me. Nice win for Ian the hardman.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Integrator 2010

Saturday Mar 6, 2010 #

Orienteering race 11:11 [4] 1.9 km (5:53 / km) +50m 5:12 / km
shoes: Integrator 2010

Race in Robert Burnaby Park. A really good course with a lot of route choice. Started quite hard, and suffered a bit up the hills at the end. Felt I had good flow.

Orienteering 14:53 [3] 2.7 km (5:31 / km)
shoes: Mizuno WR 2009

Nice partner training in Confederation Park. Ran together with Peter from Czech Republic. Taking turns leading the way without having my partners controls on my map.

Orienteering 12:06 [4] 1.7 km (7:07 / km)

Mass-start farsta in Renfrew Park. Super-fun to run in a mass-start with this many people. Tricky route choice across the ravine through the middle of the map. Had a few hesitations.

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Integrator 2010

Various control pickup/warmup etc.

Friday Mar 5, 2010 #

Event: Vancouver Sprint Camp

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WR 2010

Placed controls in Totem for the race.

Thursday Mar 4, 2010 #

5 PM

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Mizuno WR 2010

Checking locations for Friday's race at UBC.

C • Have fun at the camp! I wou... 4

8 PM

Trail running 50:00 [3] 10.0 km (5:00 / km)
shoes: Mizuno WR 2010

Run with Nate in PS park. SF from 10th, Salish, Council, Sasamat, Huckleberry, Deer Fern, Nature, Cleveland, Salal, Lily of the Valley, 10th.

Tuesday Mar 2, 2010 #

Trail running 59:29 [3] 13.03 km (4:34 / km)
shoes: Mizuno WR 2009

Hard run with Ian in PS park. From Totem, Douglas Fir, Council, Sasamat, back up Hemlock, Nature to 16th, Salal, Lily of the Valley, back home on 10th.

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