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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m	load
Running	19	14:50:04	99.13	(8:59)	159.53	(5:35)	1403	210.4
Cross country skiing	3	5:59:18	38.62	(9:18)	62.15	(5:47)	1354	116.3
Orienteering	4	2:56:41	24.79	(7:08)	39.9	(4:26)	84	137.3
Trail running	4	2:47:06	21.32	(7:50)	34.32	(4:52)	281	54.3
Terrain running	1	2:15:03	7.66	(17:38)	12.33	(10:57)	385	27.0
Tempo	3	1:25:42	13.94	(6:09)	22.43	(3:49)	164	68.6
Intervals	4	51:00	10.0	(5:06)	16.1	(3:10)	27	46.4
Total	28	31:04:54	215.46	(8:39)	346.75	(5:23)	3698	660.2

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Monday Jan 31, 2011 #

3 PM

Running 36:07 [2] 6.24 km (5:47 / km)
shoes: Mizuno WR 2009

EOS group run.

6 PM

Trail running 1:16:19 16.23 km (4:42 / km) +221m 4:24 / km
shoes: Mizuno WR 2009

Clubrun in PS park with John, Nate, Troy, and Josh. SW Marine, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Hemlock, Huckleberry, Hemlock, Imperial, Hemlock, St. Georges.

Good to have the chief of the peloton back in town!

Sunday Jan 30, 2011 #

8 AM

Running warm up/down 19:10 [2] 3.24 km (5:54 / km) +1m 5:54 / km
shoes: Mizuno WR 2009

Warm up for the race with Paul and Louise.

Running race 26:56 [4] 8.0 km (3:22 / km) +1m 3:22 / km
shoes: Asics Hyperspeed 3

Richmond Icebreaker 8k road race. Out and back course in Steveston. Maybe not a super fast course, with 2k of gravel/dirt. Goal was to run sub-27. Wasn't sure if this was possible at the half way mark, but picked it up on the way back. Saw Lehel at the race! 1:40 faster than 3 years ago, although a lot less icy today.
3:19.04 -- 3'19
3:23.75 -- 6'42
3:26.23 -- 10'09
3:25.92 -- 13'34
3:20.98 -- 16'55
3:22.12 -- 20'18
3:22.63 -- 23'40
3:16.42 -- 26'56

C • Very Nice! 2

2 PM

Running 1:23:14 [2] 8.03 km (10:22 / km) +644m 7:24 / km
shoes: Mizuno WA 2010

Long run with Louise, and Kris! Sasamat Lake up to the hil overlooking Bunzen Lake. Nice, sunny day, with good company!

Saturday Jan 29, 2011 #

9 AM

Intervals 9:00 [5] 2.7 km (3:20 / km)
shoes: Mizuno WR 2009

35min Fartlek training with Mike, Louise, and Rachel. Racing tomorrow, so did 30s on, and 90s off at around 8k race pace. Ran in little Australia.

Running warm up/down 1:00:06 [2] 11.58 km (5:11 / km) +57m 5:04 / km
shoes: Mizuno WR 2009

Friday Jan 28, 2011 #

6 PM

Running 30:52 [2] 6.53 km (4:43 / km) +35m 4:36 / km
shoes: Mizuno WR 2009

Easy run around the neighbourhood. Legs felt good today.

Monday Jan 24, 2011 #

6 PM

Running 51:21 [2] 9.29 km (5:32 / km) +45m 5:24 / km
shoes: Mizuno WR 2009

In Seattle for the AMS annual meeting. Not a whole lot of time for running, but did get out an evening run with Luca. From hotel, down and along the ocean.

Sunday Jan 23, 2011 #

10 AM

Orienteering race 1:27:49 [4] 21.4 km (4:06 / km)
shoes: Mizuno WR 2010

2hour Score-O in Pacific Spirit Park designed by Andrea. I have always wanted to run a really long orienteering course out here. 20 controls scattered across the park and on UBC campus. Half marathon length.

Fast pace on the roads in the beginning, 3:40 pace until 7km. Then came two big hills and mostly trail running and the average dropped to 4:00min/km. Stayed around 4 on the trails for the rest of the course. Had one gel at 1 hour. Think I picked an ok route, similar to Magnus's route except for the southeast part.

Results
Splits

C • awesome 3

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2010

Saturday Jan 22, 2011 #

9 AM

Running 27:00 [4] 7.9 km (3:25 / km) +30m 3:21 / km
shoes: Mizuno WR 2010

Fartleg training with Mike, Louise, Paul, and Rachel. Ran with Paul. Pickups between 1 and 3 minutes, with short rest. Probably around 3:25min/km pace.

Running warm up/down 39:54 [2] 7.66 km (5:13 / km) +26m 5:08 / km
shoes: Mizuno WR 2010

Thursday Jan 20, 2011 #

4 PM

Tempo 29:19 [4] 7.92 km (3:42 / km) +40m 3:37 / km
shoes: Mizuno WR 2010

30 minute tempo with Paul, Mike, Louise, and Rachel. Quite cold, and a layer slush on the ground. Piked it up on the way back. Ran with Paul just behind.

15:00 out, 14:19 on the way back.

Running warm up/down 39:50 [2] 6.46 km (6:10 / km) +50m 5:56 / km
shoes: Mizuno WR 2010

Wednesday Jan 19, 2011 #

3 PM

Running 35:09 [2] 6.15 km (5:43 / km) +52m 5:29 / km
shoes: Mizuno WR 2010

EOS group run. Big group today - even Greg came out.

7 PM

Orienteering race 17:55 [4] 3.5 km (5:07 / km)
shoes: Saucony X-spikes

Fun orienteering training on 1:2000 in Renfrew Park. 3 loops with many controls. Missed the mass-start since I was late, so ran afterwards. Good pace, pretty good flow on the first 2 loops, some smaller hesitations on the third loop. Ran in my favourite shoes...

Orienteering 10:00 [3] 1.2 km (8:20 / km)
shoes: Saucony X-spikes

Partner exercise with Magnus. Alternating controls (but we did not have the partner's controls marked on our maps). Quite challenging to follow along on the map.

Tuesday Jan 18, 2011 #

4 PM

Intervals 9:14 [5] 3.2 km (2:53 / km)
shoes: Saucony X-spikes

Original plan was 6x800m at the track, but it was so windy that we did 16x200m intervals instead with short rests. With Mike, Rachel, and Rob. Also 30-40 UBC team people doing different intervals.

Short rest, 50s jog diagonally across the field. Felt pretty good.
35.57
35.60
35.85
35.17
36.27
34.14
33.12
34.98
33.40
34.68
34.28
35.52
34.81
34.75
33.77
32.88

Running warm up/down 1:00:00 [2] 11.8 km (5:05 / km)
shoes: Mizuno WR 2010

Ignore GPS track... includes bus ride...

Monday Jan 17, 2011 #

3 PM

Running 39:45 [2] 6.13 km (6:29 / km) +53m 6:13 / km

EOS group run.

Sunday Jan 16, 2011 #

9 AM

Running 1:33:11 [2] 20.68 km (4:30 / km) +186m 4:19 / km
shoes: Mizuno WR 2010

Long road run with Mike and Al. North West Marine to Jericho, 4th, Blenheim, 38th to Dunbar, 41st to Camosun, up to 16th via Discovery, back through campus. Pace felt easy, and didn't get too tired in the end.

Saturday Jan 15, 2011 #

10 AM

Intervals 23:00 [4] 7.0 km (3:17 / km) +27m 3:13 / km
shoes: Mizuno WR 2010

30 min fartleg with Paul, Mike, and Louise in little Australia. Pickups ranging between 30 seconds and 2 minutes, with short 15-30s rests. Felt like 5k pace. Fun workout.

C • Little Australia? 3

Running warm up/down 46:50 [2] 8.07 km (5:48 / km) +30m 5:42 / km
shoes: Mizuno WR 2010

Thursday Jan 13, 2011 #

3 PM

Running 36:35 [2] 6.2 km (5:54 / km) +40m 5:43 / km
shoes: Mizuno WR 2010

EOS group run.

4 PM

Tempo 25:01 [4] 6.95 km (3:36 / km) +35m 3:31 / km
shoes: Mizuno WR 2010

25 minute tempo with Mike, Nate, Louise, and Rob. Started in the residential area from NW Marine. Down Chancellor to Blanca, and back. 12:00 at Blanca, then did two loops 2:18, and 2:25, and headed back.

Running warm up/down 39:06 [2] 6.69 km (5:51 / km) +60m 5:36 / km
shoes: Mizuno WR 2010

Wednesday Jan 12, 2011 #

6 PM

Orienteering race 25:43 [4] 6.1 km (4:13 / km) +84m 3:57 / km
shoes: Saucony X-spikes

Mass-start Farsta at Cates Park. Two forked loops, was on the opposite fork as Magnus, Louise, and Nate, so was mainly by myself for most of the race.A fun course set by Andrea with lots of route choice.

Ran in my cross spikes, which felt really nice. legs felt rested, good flow today too.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony X-spikes

Control pickup with Louise, Magnus, and Nate.

Tuesday Jan 11, 2011 #

4 PM

Running warm up/down 1:00:48 [2] 8.25 km (7:22 / km) +45m 7:11 / km
shoes: Mizuno WR 2010

Intervals 9:46 [5] 3.2 km (3:03 / km)
shoes: Mizuno WR 2010

8x400m intervals with Paul, Mike, Louise, and Rob at the UBC track. Was told to not go too hard today. Felt ok, but could feel that I don't have too much sprint capabilities in the legs right now. Quads sore afterwards.
74.53 -- 1'52
73.86 -- 1'51
75.23 -- 1'50
72.92 -- 1'50
72.08 -- 1'51
72.32 -- 1'49
71.15 -- 1'57
73.81

C • On the other hand... 2

Monday Jan 10, 2011 #

3 PM

Running 36:25 [2] 6.2 km (5:52 / km) +48m 5:39 / km
shoes: Mizuno WR 2010

EOS group run.

6 PM

Tempo 31:22 [4] 7.56 km (4:09 / km) +89m 3:55 / km
shoes: Mizuno WR 2010

Clurun with Nathan. Did a 30min tempo in the middle. 39th, SW Marine, Salish, 10th, Swordfern, Salish, Lily of the Valley, Salal, Cleveland, Nature, Deer Fern , Huckleberry, Sasamat, St. George's. 37th.

Trail running 31:34 [2] 6.57 km (4:48 / km)
shoes: Mizuno WR 2010

Saturday Jan 8, 2011 #

11 AM

Cross country skiing 2:22:35 [2] 20.6 km (6:55 / km) +455m 6:14 / km
shoes: Skiboots

Easy classic ski with Mathias. Snowing heavily, so slow conditions. Started at Stein, then Skriverberget, the shortcut through the woods, Brunkollen, Haslumseterkapell, down to Østernvann, Muren, Haga, had to take off the skis a little bit to get back up to Stein, Dæliskogen, home.

A lot of nice single track through the woods, especially near Brunkollen. A lot of people out skiing today, especially kids.

Friday Jan 7, 2011 #

1 PM

Terrain running 2:15:03 [2] 12.33 km (10:57 / km) +385m 9:29 / km
shoes: Mizuno WA 2010

Nice snow run with Mathias on Kolsås. Pretty similar to last year's run, with nearly half a meter of snow in places. Saw a few tracks out there, but had to break a trail for the most part. Sunny, clear day. Sweet views from the top (470m), I think it's the first time I have see Norefjell from Kolsås.

Had some troubles getting down from the peak, as we followed a narrow valley down the hill, and Mathias's golden rule of thumb: "Valleys never lead to cliffs -- it's geologically impossible" failed miserably. Realized that we had to go back the same way we came up, as we stood at the top of a 60m cliff face at the end of said valley.

We both bonked somewhere on the top, so it was a bit of a struggle to get back in time for afternoon cake.

As we passed Stein on the way up, the ski tracks hadn't been groomed, but on our way down we saw that they had been freshly made! Skiing tomorrow, nice!

C • golden rule 3

Thursday Jan 6, 2011 #

7 PM

Orienteering race 35:14 [4] 7.7 km (4:35 / km)

Orienteering race at Rykkin organised by Tyrving. Great sprint map of a residential/park area made by Mathias. A lot of snow, so had to avoid running through fields at all costs. Still, there were lots of trails everywhere. Good flow, and good pace, enough for first place. 30 seconds ahead of Jim Øystein, and 2 mins ahead of Mathias in 5th.

Borrowed Mathias's mega-lamp, which is working a lot better than mine. Also, used his VJ supra shoes.

Running warm up/down 22:45 [2] 3.42 km (6:39 / km)

Wednesday Jan 5, 2011 #

8 PM

Cross country skiing 55:16 [3] 11.92 km (4:38 / km) +220m 4:15 / km
shoes: Skiboots

Classic night skiing with dad at Solihøgda. Did 2x6km of the lit loop. Lots of new snow, so quite slow conditions.

Cross country skiing warm up/down 39:46 [2] 4.97 km (8:00 / km) +75m 7:26 / km
shoes: Skiboots

Tuesday Jan 4, 2011 #

8 AM

Trail running 44:13 [3] 9.01 km (4:54 / km) +60m 4:45 / km
shoes: Mizuno WR 2010

Morning run with Mathias around Großer Eutiner See, an hour north of Hamburg. Also went through the city centre of Eutin. Snow covered trail the whole way. Went through some nice forests.

Sunday Jan 2, 2011 #

11 AM

Cross country skiing 2:01:41 24.66 km (4:56 / km) +604m 4:24 / km
shoes: Skiboots

Classic skiing with Mathias from Notschrei to the top of Feldberg (1493m).
Fast skiing to the base of the mountain. Then pretty slow going up the hill. Awesoommmmme at the top! Did a sweet 1.5km back country section to save going up Feldberg a second time, Mathias wasn't too impressed...

3:34min/km on the last 9k, 2:50 on the last 7k, nice. Last ski in the Blackforest for a while :(

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