Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m	load
Running	24	17:04:43	110.93	(9:14)	178.53	(5:44)	570	271.2
Trail running	4	5:01:58	34.37	(8:47)	55.31	(5:28)	784	63.4
Intervals	9	2:27:45	28.69	(5:09)	46.17	(3:12)	66	146.6
Orienteering	5	2:06:08	15.83	(7:58)	25.47	(4:57)	232	63.7
Total	30	26:40:34	189.82	(8:26)	305.48	(5:14)	1652	544.9

1:57

0:00

» now

Friday Mar 30, 2012 #

4 PM

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS run.

Thursday Mar 29, 2012 #

4 PM

Running warm up/down 1:03:08 [2] 9.3 km (6:47 / km) +78m 6:31 / km
shoes: Asics Nimbus 2011

Intervals 9:40 [5] 3.2 km (3:01 / km) +20m 2:56 / km
shoes: Asics Nimbus 2011

8x400m on the powerline trail. Measured out 400m with GPS on the first one. Gord, Louise, Mike, and Nate there. Raining. Odd ones were slightly uphill, even ones were net downhill.
1:17.18 -- 1'43
1:10.10 -- 1'52
1:13.92 -- 1'47
1:09.98 -- 1'51
1:13.95 -- 1'44
1:11.52 -- 1'46
1:12.16 -- 1'48
1:11.03

Wednesday Mar 28, 2012 #

Orienteering 16:10 [4] 3.0 km (5:23 / km)
shoes: Sportiva XC

(Singly) linked-list orienteering this week. At each control was a map showing the next control. Had to do map memory to get to the next. Way behind Graeme and Magnus today.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Sportiva XC

Control pickup with Graeme.

Tuesday Mar 27, 2012 #

4 PM

Intervals (ParkSportLoop) 25:35 [5] 7.77 km (3:18 / km) +28m 3:14 / km
shoes: Asics Nimbus 2011

7x1100m on trails. Started at Park Warden, 16th, Salish, Powerline. Stopped at Cleveland. Alternated clock-wise and counter clock-wise. Slightly faster to run it counter clock-wise.
3:40 - 2'17
3:37.85 -- 2'16
3:40.81 -- 2'38
3:37.15 -- 2'20
3:42.03 -- 2'07
3:38.31 -- 1'59
3:39.12

C • fast 2

Running warm up/down 55:50 [2] 7.12 km (7:51 / km)
shoes: Mizuno WR 2011 orange

Monday Mar 26, 2012 #

4 PM

Running 35:00 [2] 5.0 km (7:00 / km)
shoes: Mizuno WR 2011 orange

EOS group run. 4x800m, I did the timing.

Sunday Mar 25, 2012 #

10 AM

Running race 27:12 [4] 8.0 km (3:24 / km) +18m 3:22 / km
shoes: Asics Hyperspeed 3

Harry spring run-off 8k in Stanley Park. Fast start, but after 2k the splits weren't very good. Was in a pack with Drew and two other guys. They pulled away at 2k and I was trailing behind by myself the whole way. Felt decent on the warm up. 12th place.
3:05.17 (big downhill)
3:12.34 -- 6'17
3:26.05 -- 9'43
3:25.87 -- 13'09
3:27.21 -- 16'36
3:29.10 -- 20'05
3:31.27 -- 23'37
3:35 (big uphill)

11 AM

Orienteering race 50:50 [3] 9.97 km (5:06 / km) +232m 4:34 / km
shoes: Saucony X-spikes

Finished the 8k, went straight to the gear check, then to the parking lot where Louise was waiting to pick me up. Got to Delta just in time to get in the Whyjustrun before course closing.

Nice course in Watershed Park set by M Rasher. Felt a little weak/low on energy in the 10 mins, but it went away. Reasonably clean run. After finishing, while discussion route choices with Espen, I realized I skipped #23 :(

Running 39:15 [2] 5.04 km (7:47 / km) +38m 7:30 / km
shoes: Asics Nimbus 2011

Warm up for the 8k, and control pickup after orienteering.

Friday Mar 23, 2012 #

4 PM

Running 49:00 [2] 8.33 km (5:53 / km)
shoes: Asics Nimbus 2011

EOS group run. Chancellor, Pioneer, Spanish, Salish. Very sunny outside!

Thursday Mar 22, 2012 #

4 PM

Intervals 8:30 [5] 3.0 km (2:50 / km)
shoes: Asics Nimbus 2011

10x300m at the track. Didn't have a watch so borrowed Mike's, but don't have the times. Roughly 51s per lap. 1:30 rest.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Wednesday Mar 21, 2012 #

7 PM

Orienteering race 16:54 [4] 4.0 km (4:14 / km)
shoes: Saucony X-spikes

Orienteering race in Central Park. Mass-start with Magnus, Louise, Graeme, Nate, and Ian. Two sections where you had to get 3 out of 5 controls. Fun!

Brought XC shoes, but forgot that I hadn't removed the spikes, and didn't bring a spike wrench :( 7mm so it didn't really matter.

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Saucony X-spikes

Control pickup with the group.

Tuesday Mar 20, 2012 #

6 PM

Intervals 26:57 [5] 8.0 km (3:22 / km)
shoes: Asics Nimbus 2011

5x1600m on the track with Julien. Thought maybe I could do 5:10. I guess not. Quite tired today. Julien doing around 5:35.
5:20.17 -- 2'18
5:20.70 -- 2'17
5:25.00 -- 2'24
5:24.10 -- 2'13
5:27.17

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Monday Mar 19, 2012 #

4 PM

Running 35:00 [2] 5.0 km (7:00 / km)
shoes: Mizuno WR 2011 orange

EOS group run. Timed them on 5x400m intervals at the track.

7 PM

Trail running 1:07:48 15.3 km (4:26 / km) +156m 4:13 / km
shoes: Asics Nimbus 2011

Clubrun with Nathan. Ran down 11th til I met Nate, then we did Top, Sasamat, St. George's, SW. Marine, Salish, Spanish, 8th. Some sections of quicker running.

Sunday Mar 18, 2012 #

10 AM

Trail running 1:08:39 [2] 14.53 km (4:43 / km) +184m 4:27 / km
shoes: Asics Nimbus 2011

Nice trail run with Julien in PS park. Discovery, Top, Sasamat, St. George's, SW Marine, Salish, Council, Sword Fern, Salish, Admiralty, West Canyon, Chancellor, Blanca, 7th.

Saturday Mar 17, 2012 #

10 AM

Running race 16:39 [4] 5.0 km (3:20 / km)
shoes: Asics Hyperspeed 3

St. Patrick's day 5k in Stanley Park. Super competitive field. Downhill first k, but the last k was a long tough uphill.

Fast start, then got in a pack with a bunch of VFac'ers. Caught M. Bennett at the 3k mark, stuck with him. Almost caught D. Nicholson going up the huge hill, didn't have the mind to outsprint any of them. Decent time on a hilly course. Still would have like to be 10-15s faster. Legs didn't feel 100% during the warm up.

3:03.47
3:17.79 -- 6:21:26
3:23.86 -- 9:45.12
3:22.77 -- 13:07.89
3:32?? -- 16:39

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Nimbus 2011

6 PM

Running 44:14 [3] 11.33 km (3:54 / km) +100m 3:44 / km
shoes: Asics Nimbus 2011

Evening run by myself down to Jericho, up the hill to UBC and back 10th. First run by myself in a long time.

Friday Mar 16, 2012 #

4 PM

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Mizuno WR 2011 orange

EOS group run.

Thursday Mar 15, 2012 #

6 PM

Intervals 12:37 [5] 4.0 km (3:09 / km)
shoes: Asics Nimbus 2011

4x800m and 2x400m with Julien and the Lion's gate road runners at the Kerrisdale track. Strong wind today, but warm and sunny. Still tired/sore from Tuesday's tough workout.
2:30.87 -- 1'59
2:34.27 -- 1'43
2:35.48 -- 2'05
2:32.55 -- 2'21
1:13.76 -- 2'09
1:10.52

C • Intervals 2

Running warm up/down 47:09 [2] 8.0 km (5:54 / km)
shoes: Asics Nimbus 2011

Wednesday Mar 14, 2012 #

Orienteering 23:20 [3] 4.5 km (5:11 / km)
shoes: Mizuno WR 2011 orange

Orienteering at UBC, in the rain. Nice to run in a new area in the north. Russell's live results app worked on the GVOC website!

Tuesday Mar 13, 2012 #

4 PM

Intervals 24:00 [5] 7.2 km (3:20 / km)
shoes: Asics Nimbus 2011

8x3min intervals with Louise, Ian, Nate, Mike, Gord, and Tik. Ran on the trails near SW. Marine Drive. Didn't bring my GPS watch, but Nate said he was around 900m on each. Started feeling tired after the 6th one, and calfs were pretty sore at the end. A nice, 600W/m^2, kind of day out.

Running warm up/down 1:00:38 [2] 8.0 km (7:35 / km)
shoes: Asics Nimbus 2011

Sunday Mar 11, 2012 #

10 AM

Trail running 1:26:27 [2] 15.0 km (5:46 / km)
shoes: Mizuno WR 2011 orange

Run with Ian on the trails in PS park. Blanca, Spanish, Admiralty, Spanish, Salish, Sword Fern, Marine Drive.

Watched the UBC triathlon with Louise and Chris in it. Back 16th, Douglas Fir, Powerline, Salish, Lily of the Valley.

C • Training in victoria/vancouver 13

Saturday Mar 10, 2012 #

1 PM

Trail running 1:19:04 [2] 10.49 km (7:32 / km) +444m 6:13 / km
shoes: Mizuno WR 2011 orange

Easy run with Julien on the north shore. Started at Cypress Falls. Couldn't find the trail I was hoping to find, and got stuck at some watershed fence. Snowline around 500m.

C • west 1

Friday Mar 9, 2012 #

3 PM

Running 48:20 [2] 7.45 km (6:29 / km) +27m 6:22 / km
shoes: Mizuno WR 2011 orange

EOS group run.

Thursday Mar 8, 2012 #

4 PM

Intervals 9:17 [5] 3.2 km (2:54 / km)
shoes: Asics Nimbus 2011

8x400m at the track with Louise, RachelF, Ian the hardman, Mike, Nate, and Gord.
1:07.14 -- 1'43
1:10.25 -- 1'46
1:10.90 -- 1'43
1:10.13 -- 1'43
1:09.60 -- 1'55
1:09.95 -- 1'49
1:10.75 -- 1'39
1:08.53

Running warm up/down 1:05:00 [2] 8.65 km (7:31 / km) +46m 7:19 / km
shoes: Asics Cumulus

Wednesday Mar 7, 2012 #

6 PM

Orienteering race 18:54 [3] 4.0 km (4:44 / km)
shoes: Mizuno WR 2011 orange

WET at Renfrew Park. Didn't really make any mistakes.

Tuesday Mar 6, 2012 #

4 PM

Intervals (ParkSportLoop) 25:34 [5] 7.8 km (3:17 / km) +18m 3:14 / km
shoes: Asics Cumulus

6x1300m on paved/gravel trails with Mike, Gord, and Nate. 16th, Salish (1:32-1:33), Powerline (2:24-2:27), Cleveland (3:42-3:45). Good pace, 6-7s faster per lap than November.
4:13.43 -- 2'32
4:14.75 -- 1'51
4:16.25 -- 1'47
4:16.23 -- 2'06
4:16.87 -- 1'55
4:16.36 --

Running warm up/down 43:49 [2] 6.01 km (7:17 / km)

Monday Mar 5, 2012 #

3 PM

Running 39:21 [2] 6.0 km (6:34 / km)
shoes: Asics Cumulus

EOS run.

Sunday Mar 4, 2012 #

10 AM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

With Troy and Nate.

Running race 38:22 [4] 10.28 km (3:44 / km) +224m 3:22 / km
shoes: Asics Hyperspeed 3

MEC raindance 10k race on the north shore. A very interesting course through quiet residential areas, with over 200m of climb. Probably one of the more fun 10k road races I've run -- once you accept that you aren't about to set a PB.

Started off with a good pace, with Nate behind. Had a small gap for most of the time to the bottom of Mosquito Creek. Then came the huge hill up the gravel trail along the creek. Was worried Nate would come flying by on the uphill, but I didn't see him. Then I passed the bike marshall, but the route was really well marked. Once I got to the top, I saw I had a bit of a lead, and cruised the last 3k. The bike marshall blew by me on the downhill.

GVOC claimed top women and top 3 in the mens -- and that was without grandmaster Magnus at the starting line.

C • wonderful!!!! 1

Saturday Mar 3, 2012 #

11 AM

Running race 16:46 [4] 5.0 km (3:21 / km)
shoes: Asics Hyperspeed 3

Dave Reed 5k in Stanley Park. First race of the season, so was hoping my shape wasn't too terrible. Was going for 1630, but ran a bit slower. 35s slower than last year, so I still have a long way to catch up. Still felt like I had a little bit left at the end, so maybe the same course at St. Pat's day race in 2 weeks will be better.

3:13.97
3:23.21
3:22.90
3:28.99 (strange)
~3:17

C • Congrats... 1

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Warm up with Rowan.

Thursday Mar 1, 2012 #

4 PM

Intervals (200m) 5:35 [4] 2.0 km (2:48 / km)
shoes: Asics Nimbus 2011

10x200m intervals on the track with Mike, Louise, Nate, and Gord. Racing Saturday, so was supposed to do these easy at 35s.
34
34.66 -- 1'00
33.77 -- 0'56
34.02 -- 1'02
33.75 -- 1'17
35.78 -- 1'10
33.75 -- 1'18
32.32 -- 1'13
33.37 -- 1'24
29.85

Running warm up/down 45:00 [2] 7.0 km (6:26 / km) +39m 6:15 / km
shoes: Asics Nimbus 2011

« Earlier | Later »