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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m	load
Orienteering	10	10:07:36	49.53	(12:16)	79.71	(7:37)	1147	275.3
Running	16	9:56:20	64.33	(9:16)	103.53	(5:46)	128	151.6
Trail running	2	2:38:54	13.48	(11:47)	21.7	(7:19)	1109	58.8
Intervals	7	1:58:10	22.71	(5:12)	36.55	(3:14)	340	107.7
Cross country running	1	36:20	6.21	(5:51)	10.0	(3:38)	100	29.1
Total	23	25:17:20	156.27	(9:43)	251.5	(6:02)	2824	622.4

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Wednesday Oct 31, 2012 #

7 PM

Orienteering 27:00 [2] 4.0 km (6:45 / km)
shoes: La Sportiva 2012

Vampire-O at Musqeam Park. Started out as a vampire, and got Stan as he was going out of the ravine. Then I punched a few more controls. Then Louise "got" me, i.e. she got close enough that she made me swap control cards and I was once again a vampire. Got Joanne in the grassy field. Got a bunch more controls, then I thought I was way overtime so didn't expect any vampires roaming the woods, but sure enough as I climbed out of the ravine there was Russell, so ended up with no punches by the end of the race :(

Tuesday Oct 30, 2012 #

7 PM

Intervals 8:45 [3] 2.8 km (3:08 / km)
shoes: Asics Hyperspeed 3

Pyramid intervals at the track with Julien, Grame, Gilles, Louise, Catherine, and Nate. 200m,400m...1000m... 200m.

Felt not good today, and couldn't keep the pace up for more than one lap. Probably still sick from the weekend. Decided not to push my luck and only did part of the intervals.
200m 28.90 -- 2'00
400m 68.48 -- 2'07
600m 2:17.91 -- 2'05 (bailed on this one)
800m 2:30.29 -- 2'03
600m 1:52.10 -- 3'41
200m 38

Running warm up/down 45:00 [2] 6.0 km (7:30 / km)
shoes: Asics Hyperspeed 3

Sunday Oct 28, 2012 #

3 PM

Trail running 2:15:03 [3] 17.2 km (7:51 / km) +1109m 5:56 / km
shoes: La Sportiva 2012

Diez Vista trail run with Julien and Gilles. Louise and Catherine ran by themselves. Decent weather made for good views of the Indian Arm. Got pretty tired after an hour, which slowed the others down a bit.

GPS track.

Saturday Oct 27, 2012 #

3 PM

Cross country running race 36:20 [4] 10.0 km (3:38 / km) +100m 3:28 / km
shoes: Saucony X-spikes

BC Cross championships at Clearbrook park in Abbotsford. 5x2km loops mainly on grass. Two showrt, but steep hills per lap. Good competition, probably finished somewhere between 20th and 30th. Hit my forearm on a rusty metal pole used to hold the course flags when trying to cut a corner. Luckily UBC hospital was open for some de-tetanus medication.

12mm in front, 7mm in the back. Too much gravel to pull out longer ones.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Saucony X-spikes

Warm up with Louise and while watching Louise do her race.

Thursday Oct 25, 2012 #

7 PM

Orienteering 36:20 [2] 3.7 km (9:49 / km) +120m 8:27 / km
shoes: La Sportiva 2012

Night orienteering with Louise at Robert Burnaby Park.

Wednesday Oct 24, 2012 #

6 PM

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Placing controls at Trout Lake.

Tuesday Oct 23, 2012 #

7 PM

Intervals 17:03 [5] 5.6 km (3:03 / km)
shoes: Asics Hyperspeed 3

7x800m on the track with Julien, Gilles, Adam, Nick, Louise, and Catherine. Goal was 2:24, didn't quite have the motivation to push the last 200m. Pace felt comfortable. Adam: 2:35-2:40, Louise 2:57-2:58.
2:24.18 -- 2'30
2:26.16 -- 2'55
2:24.50 -- 2'55
2:27.13 -- 2'43
2:25.72 -- 2'40
2:28.25 -- 2'46
2:27.14

Average: 2:26.15

Running warm up/down 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Asics Nimbus 2011

Sunday Oct 21, 2012 #

9 AM

Orienteering race 13:34 [4] 2.7 km (5:01 / km)
shoes: Saucony X-spikes

NAOC sprint. A challenging forest sprint. Ran very focused today and navigated cleanly. Legs felt decent. 2nd overall, 25s back. 9mm spikes. Map

Overall a good weekend for me. The terrain was really fun to run in and maps and courses were excellent. Good to meet up with a bunch of people I haven't seen in a while.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony X-spikes

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

11 AM

Orienteering race 1:46:45 [4] 13.0 km (8:13 / km) +600m 6:40 / km
shoes: La Sportiva 2012

NAOC long. Less focused race today. Made too many mistakes early on. Made a 5 min mistake half way through. Need to work on sticking to a plan on the long legs.

11th place, over 8 minutes back. Map

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: La Sportiva 2012

Warm up, cool down with Iliev and Iliana.

Blue Long - Splits

Friday Oct 19, 2012 #

12 PM

Orienteering race 36:39 [4] 5.0 km (7:20 / km) +160m 6:19 / km
shoes: La Sportiva 2012

North American Orienteering Champs near the border between Pennsylvania and New Jersey. Very difficult course right out of the start. Good flow. Made a 1 min mistake when I ran right past 6 and had to turn back. Another small mistake on the control after the spectator control. 3rd overall, happy with the result. Eric a minute ahead.

Map

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: La Sportiva 2012

Middle - Blue - Splits

Wednesday Oct 17, 2012 #

7 PM

Orienteering 20:35 [3] 3.9 km (5:17 / km)
shoes: La Sportiva 2012

WET in Richmond. Fun park area, with a super cool community garden area in the south. Ran at 80%.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: La Sportiva 2012

Tuesday Oct 16, 2012 #

7 PM

Intervals 11:10 [5] 4.0 km (2:48 / km)
shoes: Asics Hyperspeed 3

10x400m at Point Grey with Julian, Gilles, Nate, Louise, and Catherine. Took a longer break after 5 as usual. Felt already on the first one that today would be a tough day. Decided on the 7 one to just go for it to help Julien keep the pace up. Had to jog the 9th one since my legs were completely shot. Happy that I was able to run decent times despite Sunday's efforts.

65.70 -- 2'26
66.13 -- 2'48
66.48 -- 2'43
66.37 -- 2'54
67.53 -- 6'13
68.73 -- 2'43
64.84 -- 3'33
65.02 -- 2'45
75.50 -- 2'40
64.00

67.03s average, 66.09s without #9.

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics Nimbus 2011

Monday Oct 15, 2012 #

7 PM

Running 43:00 [2] 9.5 km (4:32 / km)
shoes: Asics Nimbus 2011

Clubrun with Gilles from his place around the science world, and over Burrard Bridge. More rain this evening.

Sunday Oct 14, 2012 #

10 AM

Orienteering 2:58:00 [3] 26.0 km (6:51 / km)
shoes: Sportiva XC

July 24-Oct 11	7.9mm rain
Oct 12-14	67mm rain (so far)

3h rogaine in Lynn Valley in the epic rain. 40 controls scattered in the city and at Rice Lake. ~80g of marzipan at 1:25 while walking behind some slow people across the suspension bridge.

Nice day for running, the only downer was that Louise got more points than me :(

C • beated by your gf... 1

Saturday Oct 13, 2012 #

5 PM

Trail running 23:51 [2] 4.5 km (5:18 / km)
shoes: Asics Nimbus 2011

Easy run with Louise and Catherine in PS park from the park warden's office. Cleveland, Nature, Deer Fern, Huckleberry, Salish, Lily of the Valley, Salal, 16th.

Thursday Oct 11, 2012 #

7 PM

Intervals 18:43 [5] 6.0 km (3:07 / km)
shoes: Asics Hyperspeed 3

5x1200m at Point Grey with Julien, Gilles, Louise, Catherine, Graeme (!), Tristan (!), and Julian (!). We were a bit unsure about Tristan's shape given that he has only started training again 3 weeks ago, but he stayed with the pack on the first 4. Then he took the lead on the last one at 400m, and just cruised away. Did manage to put in a sprint at the end and almost caught up again. Still, this may have been the last session where we had any chance to keep up with this madman.

Lost a bet against Louise on who would run fastest: me 1200 or her 1000. Unfortunately I had no chance, since she was running ~3:41.
3:43.63 -- 2'46
3:44.76 -- 2'48
3:45.21 -- 2'52
3:47.75 -- 3'38
3:41.31

3:44.53 average

Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Asics Nimbus 2011

Tuesday Oct 9, 2012 #

5 PM

Intervals (EastParkSportLoop) 26:14 [4] 7.75 km (3:23 / km) +100m 3:11 / km
shoes: Asics Hyperspeed 3

10x775m on trails with Mike, Louise, and Julian C. East Part Sport loop. 80-90s rest. Splits: right turn onto powerline (35-37), right turn onto 16th (1:53-1:57). Felt decent, but didn't push 100%. Pretty tired from Sunday.
2:37 -- 1'31
2:36.10 -- 1'38
2:37.33 -- 1'32
2:37 -- 1'24
2:38.60 -- 1'34
2:36.40 -- 1'34
2:37.68 -- 1'29
2:38.95 -- 1'30
2:40.27 -- 1'21
2:34.80

Running warm up/down 53:00 [2] 7.25 km (7:19 / km) +86m 6:54 / km
shoes: Asics Nimbus 2011

Sunday Oct 7, 2012 #

7 AM

Running race 27:11 [4] 8.0 km (3:24 / km)
shoes: Asics Hyperspeed 3

8k at Victoria marathon. Mike got us elite entries last minute, otherwise the event was sold out. Aimed for 26:30. Decent start, but slowed down to much on the uphill to 3k thinking I'd get all the time back later on. By myself for most of it. 9th place. Let one guy pass me with 500m to go. Not sure why I didn't go for it.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Nimbus 2011

2 PM

Orienteering 54:28 6.12 km (8:54 / km) +4m 8:53 / km
shoes: Sportiva XC

O-tervals with Gilles, Catherine, and Louise at Royal Roads on the 1:10 000 map. 3x~800m. Terrain run on the way back.

Orienteering 1:27:47 [2] 7.29 km (12:02 / km) +163m 10:50 / km
shoes: Sportiva XC

Ran a 3.9km course at Thetis Lake with Gilles. Includes warmup/cool down.

Saturday Oct 6, 2012 #

10 AM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: Sportiva XC

Easy run around the nicer parts of Juan de Fuca, Louise had made a 4 loop control picking course.

Thursday Oct 4, 2012 #

4 PM

Intervals (SpanishBanksHill) 16:00 [5] 4.0 km (4:00 / km) +240m 3:05 / km
shoes: Asics Nimbus 2011

8x2min hills from Spanish Banks with Julian and Mike. Fast recovery downhill (2mins). Splits: Line after first set of trees (52-57), line when forest starts (1:21-1:26). Felt tired, but it went fast I think.

Running warm up/down 48:09 10.28 km (4:41 / km) +42m 4:35 / km
shoes: Asics Nimbus 2011

Wednesday Oct 3, 2012 #

7 PM

Orienteering race 26:28 [4] 5.0 km (5:18 / km) +100m 4:49 / km
shoes: La Sportiva 2012

Fun WET at Champlain Heights. Butterfly and two boxes where you had to get 3 out of 5 controls. Mass-start with Graeme, Nate, and Woods without a lamp. Got a lead after the butterfly and cruised the rest of the course.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: La Sportiva 2012

Warm up and control pickup with the guys.

Tuesday Oct 2, 2012 #

7 PM

Intervals 20:15 [5] 6.4 km (3:10 / km)
shoes: Asics Hyperspeed 3

4x1600m at the Point Grey track with Julien, Gilles, Nate, Nick, Adam, Louise, and Catherine. Legs felt good today, but had too much food in my stomach so felt I was going to throw up at any time.
4:58.86 -- 2'35
5:05.62 -- 3'04
5:05.87 -- 3'09
5:04.72

5:03.77 average. Shaved another 5.75s per interval compared to last time.

Tour de Intervals day 3 (16.4km)
Mathias Ran 1.638km, so I adjusted his times.
T: 51:40 (20:15)
M: 51:22 (20:29)

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics Nimbus 2011

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