Training Log Archive: tnipenIn the 31 days ending Aug 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||
Tuesday Aug 31, 2010 #
Note
(rest day)
Travelling from Breisach to Vancouver, via Frankfurt Lufthafen. Let's see if Chopper has any advice regarding airport security.
Monday Aug 30, 2010 #
1 PM
Trail running 54:05 [2] 6.87 km (7:52 / km) +150m 7:06 / km
shoes: Mizuno WR 2010
Ran with dad on trails in Kaiserstuhl towards Katarinasberg. Nice open forests along the way.
Sunday Aug 29, 2010 #
12 PM
Orienteering race 1:25:00 [4] 9.4 km (9:03 / km) +490m 7:10 / km
shoes: Integrator 2010
Orienteering near Liestal, just south of Basel, Switzerland. Classic hilly swiss terrain. My legs underwent a remarkable phase change from just before the butterfly to just after the butterfly loop -- changing from relatively liquid to very solid in a short period of tie. Some fun sections of control picking. Trying to go through the yellow with dense hatches on the way to 13 was maybe not the best idea - 1.5m tall brambles made it quite slow! Should have gone around.
Saturday Aug 28, 2010 #
Note
(rest day)
Support crew for John and Nicky for CityChase Vancouver. Teams of two had to get 10 checkpoints (out of about 20) scattered throughout Vancouver as fast as possible. Clues had to be solved in order to locate the checkpoint. Helped with solving the clues and planning the route together with Andy, Louise, Edgardo, Lindsay, Zoltan, and Sonya using an audio chat server that John set up. Edgardo was in charge of relaying information to John and Nicky via an iPhone. Solvers placed a marker on a google mapfor each checkpoint, so the route planners could determine an optimal route.
Had to change the route a bit as we solved more and more clues. Originally they were going to the Minoru lawn bowling, but when it had a long line up we called ahead to the Richmond Oval to check how their line up was. There was none there, so we changed the route to there instead.
Also had one of our mobile units (Zoltan) scope out a shortcut through the sea-bus terminal towards the last checkpoint.
The team came in second pretty close behind the winning team! It was quite fun to be part of this!
Had to change the route a bit as we solved more and more clues. Originally they were going to the Minoru lawn bowling, but when it had a long line up we called ahead to the Richmond Oval to check how their line up was. There was none there, so we changed the route to there instead.
Also had one of our mobile units (Zoltan) scope out a shortcut through the sea-bus terminal towards the last checkpoint.
The team came in second pretty close behind the winning team! It was quite fun to be part of this!
Friday Aug 27, 2010 #
3 PM
Running 1:06:06 [2] 10.11 km (6:32 / km)
shoes: Mizuno WR 2010
Run with dad around Breisach, down to the Rhine and on to the Muhrkoph map. It looked quite green. Tested some different route choices. Another wam day.
Thursday Aug 26, 2010 #
5 PM
Intervals 13:21 [5] 4.0 km (3:20 / km)
shoes: Asics Hyperspeed 3
4x1000m with 3 minute rests at Waldstadion track. What a horrible set... if Anthony was there today he would have kicked my ass. Not sure if it was the heat or maybe a little tired from the last few days. Was at some point considering turning it into a 200m-intervals day, but at the fear of seeing C • HTFU in my log with a million smart-ass comments by Pat and the other chopper fans I decided I best finish this off however miserable it might be.
3:15.68
3:18.27
3:25.33
3:22.22
3:15.68
3:18.27
3:25.33
3:22.22
C • HTFU 4
Running warm up/down 48:40 [2] 7.0 km (6:57 / km)
shoes: Asics Hyperspeed 3
Sunny and 30 degrees today!!
Wednesday Aug 25, 2010 #
1 PM
Running 1:22:16 [2] 16.0 km (5:09 / km) +500m 4:27 / km
shoes: Mizuno WR 2010
Ran from Notschrei to the top of Feldberg (1492m), by going past the new biathalon stadium and over Stübenwasen (1386m). 47:42 up. Nice scenic route following ridges through spruce forests and open grasslands.
Clear sunny day, where it was possible to see 4 mountain ranges, Black forest, Vosges, Jura mountains, and Swiss alps.
Clear sunny day, where it was possible to see 4 mountain ranges, Black forest, Vosges, Jura mountains, and Swiss alps.
Tuesday Aug 24, 2010 #
11 AM
Running 1:42:14 [2] 21.0 km (4:52 / km) +500m 4:21 / km
shoes: Mizuno WR 2010
Long run starting from the edge of Freiburg into the hilly forest west and north of the city. Stayed mostly on gravel forest roads gradually ascending to 750m elevation. Very winding roads contouring around the many valleys and spurs. My route curved around 49 valleys!
Monday Aug 23, 2010 #
5 PM
Running 56:20 [2] 13.0 km (4:20 / km) +40m 4:16 / km
shoes: Mizuno WR 2010
Arrived Breisach am Rhein in SW Germany for a week of a lot of running (hopefully). Took a nice out and back run southward along the Rhine. Overcast and 23 degrees.
Saturday Aug 21, 2010 #
9 AM
Intervals 12:12 [5] 4.0 km (3:03 / km)
shoes: Asics Hyperspeed 3
10x400m intervals at 71-73s each with 1min rest, was on the program this week. Ran with Mathias at Nadderud stadion. Could feel that I haven't been doing intervals the last two weeks, since they felt reasonably tough, especially at the end.
1:15.72 (forgot how to pace a 72)
1:12.62
1:12.50
1:12.98
1:11.64
1:13.57
1:13.26
1:13.60
1:12.01
1:14.20
1:15.72 (forgot how to pace a 72)
1:12.62
1:12.50
1:12.98
1:11.64
1:13.57
1:13.26
1:13.60
1:12.01
1:14.20
Running warm up/down 1:01:00 [2] 9.0 km (6:47 / km)
shoes: Asics Hyperspeed 3
Friday Aug 20, 2010 #
11 AM
Tempo 35:00 [4] 8.2 km (4:16 / km) +158m 3:54 / km
shoes: Mizuno WR 2010
5 by 7minute trail intervals in Dæliskogen. Took a few splits to check the pace. Ran about 3:00 to 3:04 from the rock outcrop to the turn, and about 5:50 to 5:55 from the rock outcrop and back to the same point. I.e. about 10 second slower than the same workout with Mathias a few weeks ago. Total distance approximate. Quite muddy on the trails today.
Splits from the rock at the start, to passing the rock again when finishing
Lap 1: 6:55
Lap 2: 6:48
Lap 3: 6:53
Lap 4: 6:54
Lap 5: 6:51
Splits from the rock at the start, to passing the rock again when finishing
Lap 1: 6:55
Lap 2: 6:48
Lap 3: 6:53
Lap 4: 6:54
Lap 5: 6:51
Trail running warm up/down 25:26 [2] 3.5 km (7:16 / km)
shoes: Mizuno WR 2010
Thursday Aug 19, 2010 #
5 PM
Orienteering race 42:52 [4] 5.3 km (8:05 / km) +270m 6:27 / km
shoes: Integrator 2010
OBIK race at Grorud, went with dad. Mathias had school today so couldn't make it.
Some tricky vague controls in the beginning. Took trail around on 1, drifted a bit low on 2, but corrected. On 4 I wanted to go through the marsh, but hit the trail instead. Pretty straight after that over the hill. On 7 I wanted to go down the white ridge after the big trail, but I decided to keep going down the marsh, since it was reasonably fast. The rest of the course was in quite detailed and difficult terrain. Not sure what the best way to 10 is, my route felt long, but going straight would have sucked. Went a bit too far left on 11, but not a big problem.
Overall a pretty good race again. Probably 1 minute total mistakes. The running felt quite good in the heavy terrain.
Some tricky vague controls in the beginning. Took trail around on 1, drifted a bit low on 2, but corrected. On 4 I wanted to go through the marsh, but hit the trail instead. Pretty straight after that over the hill. On 7 I wanted to go down the white ridge after the big trail, but I decided to keep going down the marsh, since it was reasonably fast. The rest of the course was in quite detailed and difficult terrain. Not sure what the best way to 10 is, my route felt long, but going straight would have sucked. Went a bit too far left on 11, but not a big problem.
Overall a pretty good race again. Probably 1 minute total mistakes. The running felt quite good in the heavy terrain.
Wednesday Aug 18, 2010 #
5 PM
Orienteering race 34:57 [4] 5.1 km (6:51 / km) +200m 5:44 / km
shoes: Integrator 2010
Tour d'OBIK day 12
Race on the east side of Oslo, just south of the Lutvann map. Have never run here before, but it's just as nice as Lutvann. Fast (for norway) terrain with lots of little trails. Ended up running a lot off trail since it wasn't much slower.
Had a really good race, and only made two 20second mistakes. Beat Mathias with 2:38minutes, so that was nice too! Ahead with 6:53 in the tour. Nice to beat 7min/km in this terrain.
3rd place, just 20s from the winner. Results
Race on the east side of Oslo, just south of the Lutvann map. Have never run here before, but it's just as nice as Lutvann. Fast (for norway) terrain with lots of little trails. Ended up running a lot off trail since it wasn't much slower.
Had a really good race, and only made two 20second mistakes. Beat Mathias with 2:38minutes, so that was nice too! Ahead with 6:53 in the tour. Nice to beat 7min/km in this terrain.
3rd place, just 20s from the winner. Results
Tuesday Aug 17, 2010 #
5 PM
Orienteering race 1:34:04 [4] 9.0 km (10:27 / km) +465m 8:18 / km
shoes: Integrator 2010
Tour d'OBIK day 11
Long distance event faaaaaar into Maridalen. As far as a car will get you, any further and you'd have to take the train.
Mass-start with Mathias. The first leg was a classic Anthony vs Bevin leg... Opted for the straight route. After climbing up the cliffs from the road it became quite obvious that this was going to be the toughest race of the year. The forest was really rough, even for Maridalen, visibility was low, footing uneven, and bushy. Perfect for a mass-start battle. Stayed mainly together the whole way, went reasonably straight and nailed most of the controls. Thought that the pace would increase in the north, since the map showed more white forest, but it was still pretty slow.
I think the only real mistake was a bit bad direction from 16 to 17, although I suppose one had to go around the hill anyway. Happy with almost breaking 10min/km in this epic terrain.
Beat Mathias with 17seconds, so now in the lead with 4:15 in the tour.
Long distance event faaaaaar into Maridalen. As far as a car will get you, any further and you'd have to take the train.
Mass-start with Mathias. The first leg was a classic Anthony vs Bevin leg... Opted for the straight route. After climbing up the cliffs from the road it became quite obvious that this was going to be the toughest race of the year. The forest was really rough, even for Maridalen, visibility was low, footing uneven, and bushy. Perfect for a mass-start battle. Stayed mainly together the whole way, went reasonably straight and nailed most of the controls. Thought that the pace would increase in the north, since the map showed more white forest, but it was still pretty slow.
I think the only real mistake was a bit bad direction from 16 to 17, although I suppose one had to go around the hill anyway. Happy with almost breaking 10min/km in this epic terrain.
Beat Mathias with 17seconds, so now in the lead with 4:15 in the tour.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrator 2010
Monday Aug 16, 2010 #
3 PM
Tempo 13:03 [4] 3.76 km (3:28 / km) +56m 3:14 / km
shoes: Asics Hyperspeed 3
Ran the test course in Dæliskogen with Mathias. This is a 3.7km course partly on trails and partly on gravel road. Mathias previous record was 13:52, which he set right before going to Canada this summer.
Started out reasonably hard, but was still surprised to be ahead of the record by 14s at the first split after 1 mile. Kept increasing the lead and beat it with 50 second. Mathias 6s behind, quite pleased with the run.
1.610km - 05:45.52
2.378km - 08:15:51 - 2:29.99
2.634km - 09:08.33 - 0:52.82
3.557km - 12:34.36 - 3:26.03
3.760km - 13:03.46 - 0:29.10
Started out reasonably hard, but was still surprised to be ahead of the record by 14s at the first split after 1 mile. Kept increasing the lead and beat it with 50 second. Mathias 6s behind, quite pleased with the run.
1.610km - 05:45.52
2.378km - 08:15:51 - 2:29.99
2.634km - 09:08.33 - 0:52.82
3.557km - 12:34.36 - 3:26.03
3.760km - 13:03.46 - 0:29.10
Trail running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics Hyperspeed 3
Saturday Aug 14, 2010 #
10 AM
Orienteering race 55:30 [4] 6.8 km (8:10 / km)
shoes: Integrator 2010
Tour de Trondheim day 4
Lat stage of Magnus and my battle for the victory in the Norwegian woods. Good start of the race again. Decided last minute to run around on the long leg to 8, staying in the marshes instead of going over hills. It became quite clear that this route had no attackpoint, leacing me with a 200m run on a sidehill through green. Didn't hit the control, and I wasn't sure if I was too high or too low. Lost maybe 1:30 to 2minutes on this one. Magnus and I were tied at this point in the championships.
Ran the next controls well and I just had to cruise in to the second last control. This leg was very similar to yesterday's leg so I got lazy and ran more on memory. Managed to run down the wrong hill, that looked identical to yesterdays. When I came out at the bottom I saw that I was on the wrong side of the K-120 ski-jump! It wasn't really possible to run across the landing area of the hill since it was so steep and there were giant fences on the side. Had to run opp the entire hill so that I could pass under the jump tower, and go down again on the other side. Probably lost almost 4 minutes on this blunder.
Magnus very deservingly won the series, with 1:23 overall, after a victory of a minute today.
Lat stage of Magnus and my battle for the victory in the Norwegian woods. Good start of the race again. Decided last minute to run around on the long leg to 8, staying in the marshes instead of going over hills. It became quite clear that this route had no attackpoint, leacing me with a 200m run on a sidehill through green. Didn't hit the control, and I wasn't sure if I was too high or too low. Lost maybe 1:30 to 2minutes on this one. Magnus and I were tied at this point in the championships.
Ran the next controls well and I just had to cruise in to the second last control. This leg was very similar to yesterday's leg so I got lazy and ran more on memory. Managed to run down the wrong hill, that looked identical to yesterdays. When I came out at the bottom I saw that I was on the wrong side of the K-120 ski-jump! It wasn't really possible to run across the landing area of the hill since it was so steep and there were giant fences on the side. Had to run opp the entire hill so that I could pass under the jump tower, and go down again on the other side. Probably lost almost 4 minutes on this blunder.
Magnus very deservingly won the series, with 1:23 overall, after a victory of a minute today.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Integrator 2010
Friday Aug 13, 2010 #
11 AM
Orienteering race 37:32 [4] 4.8 km (7:49 / km)
shoes: Integrator 2010
WOC-tour race at Granåsen. Had a big 4 minute mistake on 8 but the rest of the race was pretty good. Tried to run as much straight as possible today. Didn't check my compass carefully enough going to 8 and ended up to far north. Went back to 7 again to relocate, but could still not find it right away on the second try.
Without the big mistake, I think this would have been my best race so far in the tour.
Tour de Trondheim day 3
Magnus takes back the lead and is now 29s ahead.
Without the big mistake, I think this would have been my best race so far in the tour.
Tour de Trondheim day 3
Magnus takes back the lead and is now 29s ahead.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Integrator 2010
Wednesday Aug 11, 2010 #
12 PM
Orienteering 41:00 [2] 4.0 km (10:15 / km)
shoes: Integrator 2010
Ran on the model map at Solemsåsen with Nick Duca and Louise. Did most of the controls in a different order and direction than last time. Nice to be out in the terrain again.
3 PM
Orienteering race 13:34 [4] 2.6 km (5:13 / km) +70m 4:36 / km
shoes: Asics Hyperspeed 3
Tour de Trondheim day 2
Sprint race at the same place as the final for the WOC sprint. Ran Direct A1 as Nick Duca (to get a free entry :) Legs were surprisingly decent giving the recent races/training. The only real mistake was at 8, where the control was next to a building under an overhang which I couldn't see when I got to the centre of the circle. Lost maybe 5-10seconds. Other than that pretty clean.
Was beaten by Ross Smith by 1 second. More importantly I'm ahead of Magnus now with 26s in the tour. It will be a close call on the last two races remaining!
Sprint race at the same place as the final for the WOC sprint. Ran Direct A1 as Nick Duca (to get a free entry :) Legs were surprisingly decent giving the recent races/training. The only real mistake was at 8, where the control was next to a building under an overhang which I couldn't see when I got to the centre of the circle. Lost maybe 5-10seconds. Other than that pretty clean.
Was beaten by Ross Smith by 1 second. More importantly I'm ahead of Magnus now with 26s in the tour. It will be a close call on the last two races remaining!
C • ok 1
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Tuesday Aug 10, 2010 #
11 AM
Orienteering race 50:30 [4] 6.2 km (8:09 / km)
shoes: Integrator 2010
WOC public race, day 2. Ran Direct A1 again. Nice to have some competition from the other Canadians. Had a pretty much perfect race for about half the course. Was in control the whole way and I think I picked the right type of features to read off of. Foud that the features in the terrain were quite clear, and not vague like sometimes in Oslo. Had a lot of fun running in this terrain.
Crossing the valley form 8 to 9 my glasses started fogging up I guess because I was slowing down in the green and on the cliffs, and it was too hard to read the map with them on. However, I couldn't see where I was running without them, so I had to flip back and forth. Couldn't handle the multi-tasking and made a mistake on 5/7 of the next controls. Maybe ~5min time loss there.
On the possitive side, my running shape seems to be recovering well. Felt pretty decent going up the hills now.
Tour de Trondheim day 1
Magnus takes the lead with 40 seconds in tour the Trondheim. We beat David Andersson by 5 minutes, and Peter Øberg with 17mins, which we are quite pleased with because Henrik says the Swedes always run races hard ;)
Crossing the valley form 8 to 9 my glasses started fogging up I guess because I was slowing down in the green and on the cliffs, and it was too hard to read the map with them on. However, I couldn't see where I was running without them, so I had to flip back and forth. Couldn't handle the multi-tasking and made a mistake on 5/7 of the next controls. Maybe ~5min time loss there.
On the possitive side, my running shape seems to be recovering well. Felt pretty decent going up the hills now.
Tour de Trondheim day 1
Magnus takes the lead with 40 seconds in tour the Trondheim. We beat David Andersson by 5 minutes, and Peter Øberg with 17mins, which we are quite pleased with because Henrik says the Swedes always run races hard ;)
Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +150m 5:20 / km
shoes: Integrator 2010
Monday Aug 9, 2010 #
Event: WOC Tour 2010
10 AM
Orienteering 54:10 [3] 6.8 km (7:58 / km)
shoes: Integrator 2010
Ran Open A1 at Jervskogen. Nice open forest, similar to Gyllbergen. Body still not feeling fully energetic, so had to take it easy up the hills, and run everything else. Pretty decent race for me, had just one small mistake on a control below a cliff. Hopefully I can run for full tomorrow!
Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Integrator 2010
Warm up to start with Adrian.
Sunday Aug 8, 2010 #
12 PM
Intervals 6:17 [5] 2.0 km (3:09 / km)
shoes: Asics Hyperspeed 3
Intervals for this week was supposed to be 2 sets of 200,400,600,800m at 71-73s laps, with 1-2min rest. Knew that probably my legs would still not be 100% today, so wanted to just test out how it felt. Felt ok, but I couldn't get the pace right. Lane 1+2 was closed, so had to invent start lines from lane 3. Used the 4x400m line for the 600m, and paced off to the 800m. Did just one set.
0:38.80 -- 1'00
1:13.47 -- 1'33
1:53.24 -- 2'14
2:31.37
0:38.80 -- 1'00
1:13.47 -- 1'33
1:53.24 -- 2'14
2:31.37
Running warm up/down 31:25 [2] 6.0 km (5:14 / km)
shoes: Asics Hyperspeed 3
Saturday Aug 7, 2010 #
7 PM
Orienteering 41:00 [2] 5.0 km (8:12 / km)
shoes: Integrator 2010
Did the controls on one of the model maps in Trondheim with Nick Duca. Really nice terrain, no rock, just soft mossy forest, with really good runnability.
Friday Aug 6, 2010 #
4 PM
Trail running 1:15:18 [2] 12.0 km (6:17 / km) +300m 5:35 / km
shoes: Mizuno WR 2010
Easy easy run with Mathias from home through Dæliskogen, around Garlaushøgda counter-clockwise, past Fiskelausvannet, Stein, Dæliskogen. Not feeling 100% running today, quads a little sore, but feeling pretty recovered otherwise.
Ran on some nice trails that we haven't run on in a while.
Ran on some nice trails that we haven't run on in a while.
Tuesday Aug 3, 2010 #
Note
(sick)
Felt ill in the evening and had to throw up twice. Probably food poisoning, though I'm not sure from what. Body was probably weak from all the training and less able to fight off any problems.
C • Sick 2
1 PM
Trail running 53:31 [2] 8.5 km (6:18 / km) +150m 5:47 / km
shoes: Mizuno WR 2010
Easy run with Louise and Mathias in Dæliskogen. Ran with Louise to the start point of her orienteering course on Kolsås.
5 PM
Intervals 22:13 [5] 7.0 km (3:10 / km)
shoes: Asics Hyperspeed 3
7x1000m intervals at Nadderud. Nice big crowd of fast runners today, Mathias, Jim Øystein, Morten, and Torbjørn Sagberg were in our group. My goal was to run 3:10. Mathias was ahead on most of them, but beat him on interval #5.
3:09.47 (2'21)
3:11.18 (2'19)
3:10.72 (2'19)
3:12.48 (2'18)
3:10.76 (2'34)
3:08.61 (3'06)
3:10.08
3:09.47 (2'21)
3:11.18 (2'19)
3:10.72 (2'19)
3:12.48 (2'18)
3:10.76 (2'34)
3:08.61 (3'06)
3:10.08
Running warm up/down 1:03:06 [2] 8.5 km (7:25 / km)
shoes: Mizuno WR 2010
Warm up to the track. A few laps on the track, strength exercises after the workout, and cool down home.
Monday Aug 2, 2010 #
Note
(rest day)
Nice to have a rest day after a 10:00 hour week! It's been a while since I did that last.
Sunday Aug 1, 2010 #
11 AM
Trail running 1:15:20 11.0 km (6:51 / km) +600m 5:23 / km
shoes: Mizuno WR 2010
Ran up Stolzekleiven with Mathias, Øystein, Marit, and Ida. Had about 12:30 up. Then we ran over to Fløyfjellet and down Fløysvingene. It was raining quite hard in periods, but some sunshine right at the end.
8 PM
Running 46:00 7.0 km (6:34 / km) +50m 6:21 / km
shoes: Mizuno WR 2010
Ran with Mathias around in the Arboretum, down to Hjellestad Kai and back.