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Training Log Archive: tnipen

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m	load
Trail running	14	21:41:09	113.81	(11:26)	183.15	(7:06)	4657	331.4
Orienteering	4	2:56:39	13.98	(12:38)	22.5	(7:51)	200	77.6
Running	4	2:26:47	19.26	(7:37)	31.0	(4:44)	50	41.4
Intervals	1	17:20	3.48	(4:59)	5.6	(3:06)		17.3
Total	20	27:21:55	150.53	(10:54)	242.25	(6:47)	4907	467.7

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Wednesday Jul 31, 2013 #

Trail running 50:00 [2] 7.0 km (7:09 / km) +300m 5:53 / km

To Kolsaas with Mathias.

Monday Jul 29, 2013 #

Trail running 1:00:24 [2] 12.0 km (5:02 / km)
shoes: Hyperspeed 4

Ran from Briskeby around Bygdøy and back.

Saturday Jul 27, 2013 #

4 AM

Trail running 3:19:00 [2] 16.0 km (12:26 / km) +1000m 9:29 / km

Ran with dad, Mathias, and Øystein E. Nipen to the top of Gullfjellet (987m). The alpine started around 400m. Nice knarly trail the whole ways, with great views.

Thursday Jul 25, 2013 #

8 PM

Running 41:47 [2] 9.0 km (4:39 / km)
shoes: Hyperspeed 4

Easy run around the neighbourhood. Over to Frogner parken then south through some residential. Got super lost on my way back. Had to relocate by the French embassy and the palace. Turned out I ran just parallel to home. I didn't even clue in when I crossed the tram line :S

C • Parallel errors and catching features? 2

Wednesday Jul 24, 2013 #

5 PM

Orienteering race 45:25 [3] 5.3 km (8:34 / km) +200m 7:13 / km
shoes: La Sportiva 2012

Orienteering race at Ostmarksetra. Open pine forest with complex contour details. Decent navigation today. Lost 30s on #2 and maybe a minute on a leg that crossed several ridges. Just didn't find a good route. Mathias beat me by 5 seconds.

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

With dad and Mathias.

Monday Jul 22, 2013 #

Trail running 1:14:12 14.73 km (5:02 / km) +400m 4:26 / km
shoes: Asics Nimbus 2011

Clubrun with Mathias from parents' house. Dæliskogen, Garlaushøgda, Muren, towards Skytterkollen, Ankerveien, powerline. Did 3x4mins early on and a 20 minute tempo near the end.

Saturday Jul 20, 2013 #

Trail running 2:15:00 [3] 19.0 km (7:06 / km) +500m 6:17 / km

Long run with Louis and Mathias. Ski trail over skriverberget, down to Burud lake, up the hill to haslumseter hut, down to muren and back. Quite tired at end.

Thursday Jul 18, 2013 #

Trail running 38:00 [2] 5.5 km (6:55 / km)

With Louise and dad has n Daeliskogen. Did some sections of orienteering. Nice to be out.

Wednesday Jul 17, 2013 #

5 PM

Orienteering 54:00 [3] 5.2 km (10:23 / km)
shoes: La Sportiva 2012

Veritas race at Frognerseteren. Results.

Tuesday Jul 16, 2013 #

Orienteering 40:00 [2] 4.0 km (10:00 / km)

Orienteering at steinshogda with Louise.

Trail running 1:00:00 [3] 8.0 km (7:30 / km)

Saturday Jul 13, 2013 #

5 PM

Trail running 1:16:15 [2] 16.0 km (4:46 / km) +200m 4:29 / km
shoes: DS Trainers

Friday Jul 12, 2013 #

6 AM

Trail running 39:31 [2] 8.5 km (4:39 / km) +138m 4:18 / km
shoes: DS Trainers

Early morning easy run with Mathias to Stein and back.

Monday Jul 8, 2013 #

Note

Day of Epic Bus, south edition
#480 to Richmond
Skytrain to Richmond
Epic Tims at Richmond Center
#301 to Annacis Island
Epic wait for other bus, off the side of the highway
#340 to Delta
Epic hike in Watershed Park
#340 to New West
#116 to River District
#100 to Main
#3 to 41st
#43 to Alma

7 PM

Trail running 1:10:17 [2] 16.14 km (4:21 / km) +193m 4:07 / km
shoes: Asics Nimbus 2011

Last clubrun for me for a bit. Huge group today: Markez, Mathias, Gilles, Ian the hardman, Julien, Nate, Gilles's friend, and Catherine. Gradually increasing pace from the start.

Sunday Jul 7, 2013 #

11 AM

Trail running 1:37:00 [2] 16.14 km (6:01 / km) +200m 5:40 / km
shoes: Asics Nimbus 2011

Week of Epic, day 6
Running at Alice Lake with Julien, Nate, Mathias, and Troy.

Saturday Jul 6, 2013 #

10 AM

Trail running 4:00:00 [2] 15.16 km (15:50 / km) +1226m 11:17 / km
shoes: DS Trainers

Day of Epic Mountain
Went on a long run with Gilles, Mathias, and Ian the hardman. Parked at Porteau Cove and ran up to Deeks Lake, then up to the crest at Mount Brunswick. Some nice river and snow crossings, DS trainers were maybe not the best shoes for today's adventure.

C • Awesome 5

Friday Jul 5, 2013 #

9 AM

Trail running 56:30 [2] 9.99 km (5:39 / km)
shoes: DS Trainers

Last EOS group run. Ran with Dominique around PS park.

7 PM

Running 1:00:00 [3] 14.0 km (4:17 / km) +50m 4:13 / km
shoes: DS Trainers

Rub around seawall with Gilles Mathias and Ian. Quite tired.

Thursday Jul 4, 2013 #

7 PM

Trail running 1:45:00 [3] 19.0 km (5:32 / km) +500m 4:53 / km
shoes: DS Trainers

Trail run with Gilles, Ian, John, Catherine, Mathias, and Nikki. Started at Cap U, up to Rice Lake, then towards Norvan Falls, down the washout, lower trail, Rice Lake road back. Gilles/Ian pushed quite hard on the technical trails on Lynn mountain, and dropped us. M+me didn't manage to catch up on the roads at the end. Long run, with refueling at Naam.

C • Sounds like a nice run! Are... 3

Wednesday Jul 3, 2013 #

7 PM

Orienteering race 37:14 [4] 8.0 km (4:39 / km)
shoes: Asics Hyperspeed 3

Tour d'OBIK, day 8
Day of Epic
Epic WET
Epic WET was on the agenda today. John R. set a truly epic course on the Byrne Creek map, including 4 epic ravine crossings. Mass start with Gilles, Ian and Ian, Graeme, Mathias, and me. Gilles took charge and led the way. Took a different route choice than the others on the first main ravine crossing and got a 20s lead. Ian the steepler caught me when crossing for the second time. We together for a while, with a 30s lead on the others. On the last ravine crossing he decided to do a bold move by attempting a bushwack ascent through green on the other side. Gilles got asthma and dropped off, and kept Mathias behind me. Epic GVOC party afterwards.
Thomas: 4:15:06
Mathias: 4:18:44

Tuesday Jul 2, 2013 #

7 PM

Intervals 17:20 [5] 5.6 km (3:06 / km)
shoes: Hyperspeed 4

Tour d'OBIK, day 7
Week of Epic, day 1
Day 1 of Troy's week of Epic. Intervals at the track. Goal was to set interval-PBs on each type of interval, mile, 1200, 800, and 400. Long rests between. Warmed up with 2 easy 800s. Mathias won the 1600 and 1200, Julien the 800, me the 400. Set 4 records.
800 2:41.17 -- 2'15
800 2:39.28 -- 11'36
1600 4:56.57 -- 8'02
1200 3:39.85 -- 6'13
800 2:22.30 -- 8'56
400 1:00.67
Mathias got me by 9 seconds
Thomas: 3:37:52
Mathias: 3:41:02

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics Nimbus 2011

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