Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+m	load
Running	13	9:19:21	56.12		90.31		193	149.9
Trail running	5	8:09:24	37.07	(13:12)	59.66	(8:12)	2454	111.0
Biking	2	4:43:48	59.36	(12.5/h)	95.53	(20.2/h)	870	69.5
Orienteering	4	1:53:06	13.93	(8:07)	22.42	(5:03)	235	72.2
Intervals	6	1:36:02	16.02	(6:00)	25.78	(3:43)	367	92.2
Tempo	2	53:29	8.74	(6:07)	14.06	(3:48)	48	42.8
Cross country running	1	29:30	4.93	(5:59)	7.94	(3:43)	34	23.6
Total	22	27:04:40	196.17		315.71		4201	561.1

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Sunday Oct 30, 2011 #

9 AM

Running race 34:14 [4] 9.66 km (3:33 / km) +14m 3:31 / km
shoes: Asics Hyperspeed 3

James Cunningham 9.5k Seawall Race. A slow run, almost 1:30 slower than last year, and 1:30 slower than the Sunrun, even though it was 500m shorter. Was in 5th for a while. Natasha W. passed me at 4k, tried to stick with her to about 6k, but had to let her drift ahead. Then a whole pile of people passed me, including another woman at 8k. Put in a sprint from 100m and passed the second woman. 9th place at the end.

Pouring rain, but not too cold.

1 PM

Biking 1:03:46 [3] 28.47 km (26.8 kph) +162m
shoes: Pearl Izumi bike shoes

Vancouver Cycle Series, duathlon at UBC. One easly lap around the perimeter of PS park, then an orienteering course, then one hard lap around PS park.

The race officially started at the end of the warm up lap, with 2k to go. Troy and Zach took off, but came into the transition 30s behind. The orienteering was mostly trails, with contorls on off trail features. Caught Zach after #2, and met Troy after 4, except he was looking for #3. Knew I needed at least 5min lead on Troy and at least 10min lead on Zach going out on the last bike lap, so tried to take shortcuts pushing through the bushes.

Was still together at the last control, but Zach got confused and thought he had skipped one, so came solo in to the last transition. Saw Troy get on the bike when I passed by the finish area after just under 6 mins. Still thought that Troy might catch, so tried to push decently, although the legs were dead from the JC this morning. Didn't see him at the out and back at Triumf, so could pedal safely in for a stage victory at the end.

Orienteering 20:49 [3] 3.2 km (6:30 / km)
shoes: Mizuno WA 2010

Thursday Oct 27, 2011 #

5 PM

Tempo 43:48 [4] 11.43 km (3:50 / km) +48m 3:45 / km
shoes: Mizuno WR 2011 orange

Tempo with Jack around the seawall. Pretty even 3:45pace for most of it, except for the hill at the end. Felt pretty easy for the first 8k, but then got tired and Jack pulled away with a 20s gap. Nice sunny day. Hardest week stretch of training, since getting back into it. Time for some rest and some one-on-one quality time with the dissertation ahead of the James Cunningham race on Sunday.

C • nice! have you set a date f... 9

Running warm up/down 3:26 [3] 0.8 km (4:17 / km)
shoes: Mizuno WR 2011 orange

Wednesday Oct 26, 2011 #

6 PM

Orienteering 24:59 [3] 5.59 km (4:28 / km) +45m 4:18 / km
shoes: Mizuno WR 2011 orange

WET downtown Vancouver. Sketchy cool course by Ran, crossing many major roads, with navigation between all the skyscrapers. Busy sidewalks made for interesting running. Stopped my watch at 3-4 major waits for crossing the road.

Tuesday Oct 25, 2011 #

12 PM

Intervals (ShortBostonLoop) 23:03 [5] 6.48 km (3:33 / km)
shoes: Mizuno WR 2011 orange

6x1100m intervals in Little Boston with Louise, Mike, and Gord. Very tired today.
3:54.41 -- 2'46
3:50.51 -- 2'24
3:50.45 -- 2'16
3:43.75 -- 2'27
3:49.02 -- 2'42
3:54.56 (wasn't going to do a 6th, but did anyway running with Mike for the first part, then taking off at the end.)

Running warm up/down 59:22 [2] 9.0 km (6:36 / km)
shoes: Mizuno WR 2011 orange

Monday Oct 24, 2011 #

7 PM

Trail running 1:01:29 [2] 12.0 km (5:07 / km) +80m 4:57 / km
shoes: Mizuno WR 2011 orange

Clubrun with John, Nicky, Louise, and Zoltan. Trimble, Sasamat trail, Huckleberry, Hemlock, Salish, Iron Knee, Council, Sword Fern, Salish, Admiralty, Spanish, Blanca. Good pace on the latter part.

Sunday Oct 23, 2011 #

10 AM

Trail running 1:36:09 [2] 14.91 km (6:27 / km) +812m 5:04 / km
shoes: Mizuno WA 2010

Deep cove To Magnus&Andrea's house. Ran with Magnus, Jack, Stefano, and Sergio. Louise, Nicky&John ran the other way. Good pace, raced Sergio from Lynn Valley Rd. to the house. Nice sunny day!

Saturday Oct 22, 2011 #

1 PM

Cross country running race 29:30 [4] 7.94 km (3:43 / km) +34m 3:38 / km
shoes: Saucony X-spikes

Nationals preview race at Jericho. 4 times around the Canadian champs course, with a bunch of UBC, UVic, and TWU guys. Ran way too fast on the first loop and suffered the whole way. Espen flew by my at the start of the last loop and I couldn't hold on. Winning time just under 25.

7mm spikes, ok on the gravel, but way too short on the muddy top trail, and on the grass as well.
6:48.21
7:22.06
7:33.54
7:46.21

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Thursday Oct 20, 2011 #

12 PM

Running warm up/down 21:22 [2] 3.59 km (5:57 / km) +6m 5:54 / km
shoes: Mizuno WR 2011 orange

Intervals hills 8:00 [5] 1.45 km (5:32 / km) +138m 3:45 / km
shoes: Mizuno WR 2011 orange

8x1min hill intervals up Salish with Louise and Mike.

Running warm up/down 16:45 [2] 4.22 km (3:58 / km) +50m 3:45 / km
shoes: Mizuno WR 2011 orange

Wednesday Oct 19, 2011 #

6 PM

Orienteering 41:47 [4] 7.98 km (5:14 / km) +145m 4:48 / km
shoes: Mizuno WA 2010

Orienteering at Byrne Creek. Mass-start with Magnus, Louise, Stefano, and Sergio. Pack running for most of the first loop. None of us (except Louise) could find #3. Stefano started pushing the pace on the roads near the end of the 1st loop getting us a small gap going into the second loop. Then he overshot the entrance to the small trail towards #3, and I was alone for a bit. Kept my small gap for the rest of the loop, but almost blew it at the knoll near the end.

Great race!

Tuesday Oct 18, 2011 #

5 PM

Tempo 9:41 [4] 2.63 km (3:41 / km)
shoes: Mizuno WR 2010

10minute steady.

Running warm up/down 1:00:00 [2] 8.15 km (7:22 / km)
shoes: Mizuno WR 2010

Intervals 15:55 [5] 4.74 km (3:21 / km)
shoes: Mizuno WR 2010

6x800m on grass with the UBC team.
2:37.05 -- 1'47
2:39.40 -- 1'44
2:38.59 -- 1'45
2:37.55 -- 1'48
2:41.15 -- 2'02
2:41.60

Sunday Oct 16, 2011 #

10 AM

Trail running 4:21:51 [2] 18.0 km (14:33 / km) +1356m 10:34 / km
shoes: Mizuno WR 2011

A nice run with Magnus, Louise, Greg, and Stefano. Lots of hazy fog over the lower mainland, visible from the top. Stefano's pictures:

Coquitlam Lake

Group picture from the top

Thin flog layer over Vancouver area... oh and Louise

C • Nice! 8

Saturday Oct 15, 2011 #

2 PM

Trail running race 21:47 [4] 5.85 km (3:43 / km) +80m 3:29 / km
shoes: Asics Hyperspeed 3

Cross country race at Cates Park. 3x2km loops. Ran 21:29 last year, so the goal was to not be slower than 22. Fast first lap, but then let the pace slow down on the last two loops. In the end just 18s slower than last year, so I'm happy with that. Mike in 2310, Magnus, 2330, Ted 24xx, Louise 2530.
Nice sunny day, just like last year!
6:59.22
7:21.37
7:27.35

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed 3

Warm up / down with Magnus and Louise.

Friday Oct 14, 2011 #

1 PM

Running 38:54 [2] 6.25 km (6:13 / km) +16m 6:09 / km
shoes: Mizuno WR 2011 orange

EOS group run.

Wednesday Oct 12, 2011 #

7 PM

Orienteering 25:31 [4] 5.65 km (4:31 / km) +45m 4:20 / km
shoes: Mizuno WR 2010

WET at Deer Lake, on a new map by Laurant. Good course, which required us to pay attention.

Tuesday Oct 11, 2011 #

12 PM

Intervals 22:19 [5] 6.27 km (3:34 / km) +50m 3:25 / km
shoes: Mizuno WR 2011 orange

6x1000m intervals on the CCCCC (canadian cross country champs course?), although we saw Maureen the course setter out there, and they might change this part of the course. Rowan, Louise, Mike, Gord, Juliette, and Rob there.

Felt really tired, and my calfs were super sore. 1050m course.

time, pace, rest
3:36.2 3:26 -- 2'31
3:41.3 3:31 -- 3'08
3:47.0 3:38 -- 2'25
3:43.5 3:35 -- 2'15
3:46.0 3:35 -- 2'10
3:44.3 3:36

Running warm up/down 1:00:00 [2] 7.9 km (7:36 / km)
shoes: Mizuno WR 2011 orange

Sunday Oct 9, 2011 #

7 AM

Running race 27:57 [4] 8.0 km (3:30 / km)
shoes: Asics Hyperspeed 3

Victoria marathon, 8k race. This would have been an excellent 8k time ... had it been during a half marathon :p But sadly it wasn't. Was hoping to run maybe low 27s, but didn't really have the speed to pull it off.

Just managed to outsprint the first woman, who had silently been sneaking up on the last 1k.

First time running in anything other than my heavy running shoes with double insoles. Felt surprisingly fine, and didn't have any issues with the toe. Now for some interval training...

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +19m 5:38 / km
shoes: Asics Hyperspeed 3

Warm up. Cool down right after the race to try to intersect Louise running the half. Saw Troy run an excellent 1:21 half, and most of the work running group too.

Thursday Oct 6, 2011 #

12 PM

Running warm up/down 20:25 [2] 4.34 km (4:42 / km) +8m 4:40 / km
shoes: Mizuno WR 2011

Intervals hills 7:30 [5] 1.6 km (4:41 / km) +160m 3:07 / km
shoes: Mizuno WR 2011

10x45s hill intervals up Salish with Louise and Mike.

Running warm up/down 37:57 [2] 4.18 km (9:04 / km) +80m 8:17 / km
shoes: Mizuno WR 2011

Wednesday Oct 5, 2011 #

5 PM

Biking 3:40:02 [2] 67.07 km (18.3 kph) +708m
shoes: Pearl Izumi bike shoes

Road bike with John. 10th, Cambie, Lions Gate, Horseshoe Bay exit, and back. An insane BS session.

C • BS 2

Tuesday Oct 4, 2011 #

5 PM

Intervals 19:15 [4] 5.25 km (3:40 / km) +19m 3:36 / km
shoes: Mizuno WR 2011

5x4min trail intervals with the group. Started at Powerline at Cleveland. The first loop was too long, so switched to Powerline, Salish, Lily of the Valley, Cleveland. 970m.
4:54 - 2'00
3:38 - 1'48
3:31 - 1'45
3:32 - 1'49
3:40 (wasn't going to to a 5th, so started with Mike, then picked it up halfway)

Running warm up/down 1:08:40 [2] 9.22 km (7:27 / km)
shoes: Mizuno WR 2011

Monday Oct 3, 2011 #

7 PM

Trail running 48:08 [2] 8.9 km (5:25 / km) +126m 5:03 / km
shoes: Mizuno WR 2011

Clubrun with Zoltan. Blanca, Spanish, Admiralty, Sasamat, Lily of the Valley.

Sunday Oct 2, 2011 #

Note

Watched everyone orienteer in Whistler at GVOC's B-meet. Still not fully recovered from a 1.5 week period of bad coughing.Would have been fun to run, looked like fun courses, one at Nesters and one at Lost Lake.

Saturday Oct 1, 2011 #

7 PM

Running 25:19 [2]
shoes: Mizuno WR 2011

Easy run with Louise, down to Jericho and back.

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