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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m	load
Trail running	7	8:40:19	62.08	(8:23)	99.9	(5:12)	687	177.4
Running	8	4:51:21	29.94	(9:44)	48.18	(6:03)	90	58.3
Cross country skiing	2	2:55:38	18.64	(9:25)	30.0	(5:51)		35.1
Orienteering	2	2:18:10	17.53	(7:53)	28.22	(4:54)	327	100.5
Tempo	5	2:15:49	22.69	(5:59)	36.52	(3:43)	187	108.7
Intervals	3	45:13	8.24	(5:29)	13.26	(3:25)	100	41.8
Total	19	21:46:30	159.12	(8:13)	256.07	(5:06)	1391	521.8

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Tuesday Jan 31, 2012 #

8 PM

Tempo 21:36 [4] 6.16 km (3:30 / km) +13m 3:28 / km
shoes: Asics Nimbus 2011

3x2km intervals up and down Main mall from Agonomy to the flag pole. 2.06km. 2 min rest. 40s total off same workout in Dec 2010.
7:11.42
7:13.37
7:11.83

C • + shoes 1

Running warm up/down 29:35 [2] 5.41 km (5:28 / km)
shoes: Asics Nimbus 2011

Short warm up, and run home from UBC.

Monday Jan 30, 2012 #

6 PM

Trail running 1:10:33 [3] 15.08 km (4:41 / km) +164m 4:26 / km
shoes: Asics Cumulus

Clubrun with Zoltan, Kris, and Ian. Camosun bog, St George's, Sasamat, Camusun St to 41st ave, Salish, right on Lily of the Valley (by accident), left on Cleveland, Salish to Jericho, along the beach, nice view of downtown, ran up Tolmie street back home.

Sunday Jan 29, 2012 #

Note

Spent the better part of the evening unjamming the paper shredder at work. Had to take it home to finish the job, but incurred some significant equipment losses including: 1) one of Louise's crochet needles, which at one point was salvageable as a knitting needle, but subsequently became to short. 2) A normal knitting needle, which is probably most suited for knitting non-straight things now.

The irony of it all was that I just wanted to shred some paper for fun, as I was bored waiting for the printer to finish.

On the plus side, I did teach Louise how to use paper shredder in a sentence in Norwegian:
Vil du ha en makueringsmaskin?
Jeg trykker hunden gjennom makuleringsmaskinen.

C • very funny 3

12 PM

Trail running 1:23:36 17.08 km (4:54 / km) +250m 4:34 / km
shoes: Mizuno WR 2011

Long run with Nate, Kris, and Louise in Pacific Spirit Park. Similar route to last week. Faster pace starting up the hill on Spanish.

Thursday Jan 26, 2012 #

7 PM

Intervals 16:00 [5] 4.51 km (3:33 / km) +70m 3:18 / km
shoes: Asics Nimbus 2011

8x2min intervals with Louise in the Dunbar area. 2 min rest for me, 1:40 for Louise. Quite hilly again.
541m
548m
573m
561m
560m
558m
592m
576m

Running warm up/down 38:23 [2] 4.89 mi (7:51 / mi) +12m 7:47 / mi
shoes: Asics Nimbus 2011

Wednesday Jan 25, 2012 #

7 PM

Orienteering 25:00 [3] 4.5 km (5:33 / km)
shoes: Mizuno WR 2011 orange

Orienteering at BCIT. Not sure how long I ran for, since my GPS was out of batteries. Pouring rain, so ran with my cap. Except, this proved difficult with coordinating with the headlamp, since the tip of it would cast a shadow on my map. Then I fell in some mud and my map wasn't readable, until I wiped it on my clothes. Fun course.

Tuesday Jan 24, 2012 #

8 PM

Tempo 20:00 [4] 5.55 km (3:36 / km) +70m 3:23 / km
shoes: Asics Nimbus 2011

Time to start Sunrun 10k training for this year. 10x2min, with 30s off. Goal is to get down to 3:17 pace by April. Still a ways to go. Ran around the roads in the Dunbar area. A bt too hilly perhaps.

556m
580m
597m
556m
557m
515m, big hill up to Dunbar
584m, down to Blenheim
543m, back up to Dunbar
568m
534m, hill up Camusun from 25th

Running warm up/down 25:52 [2] 5.23 km (4:57 / km) +56m 4:41 / km
shoes: Asics Cumulus

Monday Jan 23, 2012 #

7 PM

Trail running 44:45 [2] 8.61 km (5:12 / km) +63m 5:01 / km
shoes: Asics Cumulus

Clubrun with Zoltan and Louise. Z forgot his shoes, so let him test drive the adizeros. In the process, found my barely used Asics Cumulus from many years ago. They still work! Camosun, St. George's, Hemlock, Nature, Salish, Lily of the Valley, 12th.

Sunday Jan 22, 2012 #

9 AM

Trail running 1:22:25 17.13 km (4:49 / km) +210m 4:32 / km
shoes: Mizuno WR 2011 orange

Nice group run with Nate, Troy, and Ian from my place. Through Camosun bog, Sasamat, Clinton to SW Marine, Salish, SwordFern, Salish, Admiralty, Spanish, Pioneer, Spanish around the golf course, Salish, Lily of the Valley, 12th, 10th, home.

Decent pace from the start, Nate picking it up as we were going up the hill on Spanish.

Saturday Jan 21, 2012 #

12 PM

Intervals 12:06 [5] 4.0 km (3:02 / km)
shoes: Asics Nimbus 2011

10x400m intervals with Louise at the UBC track. 2:10-2:20 minute rest. First time doing shorter fast intervals like this on the track in quite a while. Felt decent for the first 6, then I could feel that I didn't quite have the strength to maintain proper form throughout the entire interval, especially the last 175m.

Interval, rest
1:11.2, 2:36.4
1:12.3, 2:20.8
1:13.0, 2:16.1
1:12.2, 2:15.1
1:13.8, 2:14.6
1:12.9, 2:14.6
1:13.8, 2:19.3
1:13.9, 2:13.8
1:13.1, 2:20.9
1:10.5

Running warm up/down 1:02:10 [2] 7.87 km (7:54 / km) +22m 7:47 / km
shoes: Asics Nimbus 2011

From home to track and back.

Thursday Jan 19, 2012 #

6 PM

Intervals 17:07 [4] 4.75 km (3:36 / km) +30m 3:30 / km
shoes: Mizuno WR 2011 orange

8x600m intervals with Julien and Louise along the train tracks between 16th and 25th avenue. Ran on hard packed snow on top of the trail along the tracks. Slight downhill followed by a longer uphill. Medium recovery running back. Cold (-4C) and dry today. 7th day in a row with snow on the ground. Looks like we will return to more seasonal temperatures tomorrow.
# time Dist Pace Rest
1 2:13.1 0.56 3:58 3'23
2 2:12.9 0.6 3:42 3'24
3 2:07.7 0.6 3:33 3'10
4 2:06.1 0.6 3:30 3'06
5 2:08.6 0.6 3:34 5'35
6 2:07.8 0.59 3:37 3'02
7 2:09.1 0.6 3:35 3'05
8 2:01.5 0.6 3:23

Running warm up/down 46:21 [2] 7.79 km (5:57 / km)
shoes: Mizuno WR 2011 orange

From Julien's house.

Tuesday Jan 17, 2012 #

4 PM

Tempo 36:04 [4] 9.16 km (3:56 / km) +104m 3:44 / km
shoes: Mizuno WR 2011 orange

3x12min tempo with Gord and Mike. We somehow lost Mike after the first one. First one was a long gradual uphill on trails. Second and third were on roads, a bit icy in places. Didn't push too hard today.

Running warm up/down 44:00 [2] 6.0 km (7:20 / km)
shoes: Mizuno WR 2011 orange

Monday Jan 16, 2012 #

7 PM

Trail running 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Mizuno WR 2011 orange

Clubrun with Ian, Zoltan, and Louise. Together on Discovery, Huckleberry, down the hill, but then L&Z decided to go right on Hemlock, whereas we went left. Powerline, Hemlock, St. George's up to the school (haven't been on this trail in a long time), through Camosun bog, to the corner of 16th, Huckleberry, Top, 16th, Nature, Hemlock, Salish (lost you yet?), Lily of the Valley, 12th, Sasamat, 10th. Nice to run with Ian again.

Sunday Jan 15, 2012 #

10 AM

Orienteering race 1:53:10 [4] 23.72 km (4:46 / km) +327m 4:28 / km
ahr:121 max:132 shoes: Mizuno WR 2011 orange

PS park score-o

I was happy that I was able to run relatively strong for 2 hours. I did run into a bit of orienteering problems on the way though. On my way to 57 I thought I was doing something smart by following a mapped trail, that was blocked by orange fencing at the entrance. Unfortunately, this lead me to the wrong side of an unmapped 6foot fence by the school. Eventually had to scale this thing. Didn't solve the area north of Chancellor Blvd very well. Should have done 37, 40, 58, 36, 33, instead of going so far around to the north.

Had troubles finding #40, was searching all the depressions in the area with Sergio. Was pretty sure I was in the right area, due to the existance of the giant spur. Went up and down the trail to check for other potential places. Eventually gave up and headed back, but then I saw John Rance elegantly, and without hesitation, go off the trail and straight into the control. Not sure how I didn't see it earlier, since the control was right next to the control, though a bit hidden. Anyway, lost 6 minutes according to the GPS.

Lost smaller amounts of time in the south, mainly because I didn't bother reading the control description. Right at the end I made the opposite mistake of last year. Instead of heading down Swordfern, I went down Douglas Fir, for which the lack of gates should have started alarm bells, but was probably too tired to think. Eventually realized that this trail didn't quite have the usual SF characteristics, and had to bushwack over to SF. Unfortunately, this year's bushwack was considerably more painful than last year's in the other direction... a straight east bushwack didn't work, since I had already gone too far north on Douglas fir.

Thanks to Meghan and Alison for a great event. Looking forward to tomorrow's clubrun, where we get to do this all over again!

Tuesday Jan 10, 2012 #

4 PM

Tempo 30:00 [4] 8.0 km (3:45 / km)
shoes: Mizuno WR 2011 orange

Tempo with Mike.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WR 2011 orange

Monday Jan 9, 2012 #

Note
(sick)

Mild cold

Sunday Jan 8, 2012 #

11 AM

Trail running 1:36:00 [2] 18.0 km (5:20 / km)
shoes: Mizuno WR 2011 orange

Trail run with Louise, Nate, Troy, and Nate's friend Sean. From M&A's house, halfway to Norvan and back. Raining and cold.

Saturday Jan 7, 2012 #

3 PM

Cross country skiing 1:45:00 [2] 16.0 km (6:34 / km)
shoes: Skiboots

Skiing at Lost Lake, Whistler with Adrian, Louise, and Russell.

Wednesday Jan 4, 2012 #

Tempo 28:09 [4] 7.64 km (3:41 / km)
shoes: Mizuno WR 2011 orange

Went to the indoor track at Bislett stadion with Mathias. We did a tempo around the 546m long track. Plan was to stick to 2min laps (3:40 pace) for 20 laps, but we weren't quite up to it, so only did 14. Pace dropped a bit after 9th lap. Nice feeling to run on this nice track.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Tuesday Jan 3, 2012 #

Trail running 1:13:00 [2] 12.0 km (6:05 / km)
shoes: Mizuno WR 2011 orange

Nice evening run with Mathias with headlamps. Rain in the beginning through Dæliskogen, but this shifted to snow as we gradually climbed the side of Garlaushøgda. Continued on the trail to the lake, then followed a very small trail through the forest down to the gravel road to the east. Back through Dæliskogen.

Sunday Jan 1, 2012 #

2 PM

Cross country skiing 1:10:38 [2] 14.0 km (5:03 / km)
shoes: Skiboots

We just got a bit of new snow, so headed out skiing with Dad and John from Høymyr along linjeløypen to Sørsetra, back via Toreplassen. New tracks and lots of people out. Started getting dark when we came to Sørsetra and noticed everyone taking the lit Djupedal track back, so we were on our own. Had a headlamp, but the ground, trees, and skies were so white that we probably could have done without. Nice to be out.

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