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Training Log Archive: tnipen

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m	load
Running	15	9:27:53	54.05	(10:30)	86.99	(6:32)	259	109.0
Trail running	5	5:30:21	34.54	(9:34)	55.59	(5:57)	906	92.0
Orienteering	5	4:08:38	21.73	(11:26)	34.98	(7:06)	1121	191.7
Intervals	4	1:04:09	12.66	(5:04)	20.38	(3:09)	147	64.2
Tempo	2	44:12	7.61	(5:49)	12.24	(3:37)	132	40.3
Terrain running	1	15:00	1.86	(8:03)	3.0	(5:00)		3.0
Total	23	21:10:13	132.46	(9:35)	213.17	(5:58)	2565	500.1

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Wednesday May 30, 2012 #

5 AM

Running 1:00:00 [2] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: Asics Nimbus 2011

Run with Luca and May from the hotel to the top of Mont Royal, and back. Nice sunny day!

C • Mont Royal 7

Tuesday May 29, 2012 #

5 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Easy run with Luca in Montreal, from the hotel to the river and back. Raining outside, but still very warm.

Sunday May 27, 2012 #

12 PM

Trail running 55:00 [2] 9.0 km (6:07 / km) +400m 5:00 / km
shoes: Asics Nimbus 2011

Nice trail run with Julien at Minnekhada Park, while Louise biked to Sasamat Lake. Ran up to all the viewpoints in the park. Ran into a bear at the first peak. Louise told us she had seen another bear in the field near the parking lot. Likely a different bear. Nice sunny day!

Saturday May 26, 2012 #

1 PM

Trail running 57:33 [2] 12.59 km (4:34 / km) +106m 4:23 / km
shoes: Asics Nimbus 2011

Running with Julien in PS park. From Little Australia, Spanish, Salish to Camosun and SW. Marine Drive. Back the same way. Super nice sunny day.

Friday May 25, 2012 #

4 PM

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

EOS group intervals. Did the timing. 400m, short break, 200m, long break. 4 times.

Tuesday May 22, 2012 #

4 PM

Running 36:13 [2] 6.34 km (5:43 / km) +59m 5:28 / km
shoes: Asics Nimbus 2011

6x800m on the program today, but heel was hurting, so did only the warm up and cool down. With Gord, Nate, and Mike.

Monday May 21, 2012 #

9 AM

Orienteering race 16:08 [4] 2.6 km (6:12 / km)
shoes: Saucony X-spikes

Sage Stomp middle. Challenging course by Lehel in a forested area next to McQueen Lake. Good aggressive start again. Came out of 3th slightly wrong so lost contact going up to 4. Had to relocate off the trail, lost 30s. Pretty clean after that. 1min ahead of Magnus, Will in 3rd.
Results

14mm.

C • solid weekend 18

Terrain running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony X-spikes

Cool down with Graeme and Will.

Sunday May 20, 2012 #

10 AM

Orienteering race 1:06:22 [4] 9.7 km (6:51 / km) +400m 5:40 / km
shoes: Saucony X-spikes

Sage Stomp long distance. Similar area, but more running in the grasslands. Less confident start today. Made a small mistake on the difficult 3rd control. Ran decent after that. Lost some time on the long 12th leg, since I came too high up the hill.

Espen had me by a minute, but he made a 2min mistake near the end, so I won with a 1:40 margin. Good run by G-dog Rennie in 3rd with 72 mins.
Results.

14mm spikes.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Saucony X-spikes

Warm up is for suckers.

Saturday May 19, 2012 #

11 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony X-spikes

1 PM

Orienteering race 40:36 [4] 6.5 km (6:15 / km) +285m 5:07 / km
shoes: Saucony X-spikes

Sage Stomp middle distance at McQueen Lake. Fantastic new map by Bryan Chubb. Very runnable Douglas Fir forest, with some sections of open grasslands. Started out aggressive and got into a very good flow. Probably had one of my best races ever until 20 minutes. Started getting tired, and lost focus. Lost about a minute on 11, and half a minute on 12. Managed to recover a bit, but lost another minute on the second last control. Still, 3 mins ahead of Espen and Eric.
Results

14mm spikes worked well.

C • Wow, looks really nice! And... 6

Wednesday May 16, 2012 #

5 PM

Trail running 40:00 [2] 6.0 km (6:40 / km)
shoes: Sportiva XC

Placing flags for my WET.

Tuesday May 15, 2012 #

4 PM

Tempo (CouncilLoop) 19:30 [4] 5.4 km (3:37 / km) +60m 3:25 / km
shoes: Asics Nimbus 2011

4x5mins on the Council loop with Mike and Louise. Short rest this time so wasn't able to keep the pace very well. Splits: Hemlock (0:43-0:45), Boulder (2:00-2:03), Huckleberry (2:52-2:56), Council (3:14-3:20).
4:47.45 -- 1'12
4:51.18 -- 1'09
4:54.58 -- 1'05
4:57.36

Running warm up/down 57:23 [2] 9.0 km (6:23 / km)
shoes: Asics Nimbus 2011

Long warm up (30 mins).

Sunday May 13, 2012 #

10 AM

Orienteering race 1:35:33 [4] 12.17 km (7:51 / km) +436m 6:39 / km
ahr:194 max:194 shoes: Saucony X-spikes

Epic orienteering at Rice Lake. A tough course set by Louise. First an easier loop down South. Ran it pretty well, and legs felt good. Ran well on the first 6 forest controls in the north. Used the "looking up" skill we worked on at Wed's WET. Then I lost contact with the map to #17. Also lost some more on #18, since I couldn't see the hills due to low visibility.

#20 looked easy on the map, since the control was in a big valley. Forgot that with 5m contours every valley is big on this map. Got close but ran up the wrong valley and eventually went off the map. Thought I had relocated on the east side of the hill, but it was the east side of Lynn Peak instead. Eventually found my way back, but lost 17mins.

Magnus with a good run in 85, and Nate in 105.

Fun to run in spikes. Good grip down the sketchy hills. Put 15mms on the two front sockets, and 9mm in the rest.

C • I can't believe no one has ... 6

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony X-spikes

With Nate.

Friday May 11, 2012 #

4 PM

Running 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Nimbus 2011

EOS group run.

Thursday May 10, 2012 #

7 PM

Intervals 11:38 [5] 4.0 km (2:55 / km)
shoes: Asics Hyperspeed 3

10x400m with Julien at the Point Grey track. 2min rest. Did the first two easy, then picked it up. Alternated leading, I did the even ones. Good times today, think I could have pushed the times down further.
1:13.38
1:12.03
1:10.34
1:09.51
1:10.67
1:09.02
1:09.55
1:06.84
1:10.07
1:07.19

Running warm up/down 41:17 [2] 5.0 km (8:15 / km)
shoes: Asics Nimbus 2011

Wednesday May 9, 2012 #

7 PM

Orienteering warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Sportiva XC

Warm up course on Grand Blvd.

Orienteering race 17:59 [4] 2.0 km (9:00 / km)
shoes: Sportiva XC

Orienteering at Greenwood Park. Two fun loops set by Louise. Control picking and route choice legs. Had to stay focused the whole way. Started losing focus near the end of the second loop and lost a minute, but luckily grennie blew his lead on the last control.

Tuesday May 8, 2012 #

4 PM

Intervals (ShortBostonLoop) 21:30 [5] 6.48 km (3:19 / km) +72m 3:09 / km
shoes: Asics Nimbus 2011

6x4mins in Little Boston with Louise, Mike, Nate, and Gord. Fast pace today, 1:30 total faster than last fall. Some undulation, 1080m.
3:34.87 -- 2'07
3:31.34 -- 1'59
3:34.55 -- 2'04
3:38.05 -- 2'03
3:36.13 -- 1'53
3:35.07

Running warm up/down 1:02:02 [2] 9.25 km (6:42 / km)
shoes: Asics Nimbus 2011

Sunday May 6, 2012 #

9 AM

Trail running 2:09:48 [3] 20.0 km (6:29 / km) +400m 5:54 / km
shoes: Sportiva XC

Long run with Nate on the north shore. Started at Lonsdale Quay, up Mosquito Creek to Baden Powel. Onto Varley trail, Rice Lake, Seymour river, Back up the ridge on BP. Finished down to Inter-river park.

Nice sunny day!

Saturday May 5, 2012 #

10 AM

Tempo 24:42 [5] 6.84 km (3:37 / km) +72m 3:26 / km
shoes: Asics Nimbus 2011

8km fartlek with Louise and Mike in Pacific Spirit Park. 1-3minute run, 1minute rest. Started getting tired with 3 to go.

Running warm up/down 46:12 [1] 5.18 km (8:55 / km)
shoes: Asics Nimbus 2011

Friday May 4, 2012 #

4 PM

Running 27:00 [2] 4.5 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS group run.

Thursday May 3, 2012 #

7 PM

Intervals 7:14 [5] 2.8 km (2:35 / km)
shoes: Asics Hyperspeed 3

14x200m intervals with Louise and Julien. Ran the Point Grey track. 1:30 rest. Fast times today. Managed to accidentally erase all splits :( Average was probably around 31.0.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Nimbus 2011

Wednesday May 2, 2012 #

4 PM

Trail running 48:00 [2] 8.0 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS group run. Went to WET in the evening, but was feeling tired, so only jogged one loop.

Tuesday May 1, 2012 #

4 PM

Intervals (CouncilLoop) 23:47 [5] 7.1 km (3:21 / km) +75m 3:11 / km
shoes: Asics Nimbus 2011

5x5min on trails with Nate, Louise, Gord, and Mike. Did the hilly loop on Hemlock starting at Council. Fast times today, nearly 40s faster than the same workout 2.5 months ago. Nate pushed hard on the second. He dropped out on the 5th, hence the slower time. 1420m, per loop.
4:46.32 -- 3'05
4:40.08 -- 3'10
4:44.20 -- 2'46
4:44.97 -- 2'21
4:51.89

Running warm up/down 57:46 [2] 7.72 km (7:29 / km)
shoes: Asics Nimbus 2011

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