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Training Log Archive: tnipen

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m	load
Terrain running	3	13:10:10	41.37	(19:06)	66.58	(11:52)	3501	158.0
Orienteering	9	8:57:21	38.88	(13:49)	62.56	(8:35)	1661	287.6
Trail running	4	6:41:21	28.31	(14:10)	45.57	(8:48)	2651	96.0
Running	11	5:03:55	35.31	(8:36)	56.82	(5:21)	220	72.4
Tempo	2	36:51	6.48	(5:41)	10.43	(3:32)	122	29.5
Total	22	34:29:38	150.35	(13:46)	241.96	(8:33)	8155	643.5

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Sunday Aug 31, 2014 #

1 PM

Orienteering race 42:24 [4] 7.1 km (5:58 / km) +109m 5:33 / km
shoes: VJ Sarva

District champs erlay, near Sarpsborg. 3rd leg on Tyrving 2. Went out far behind and didn't see anyone out there. A bit too many mistakes, maybe 5mins in total. Was able to push the legs though. Louise had a better run, and her team was 3rd in AOOK, behind Nydalen 1, and Bækkelaget.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Sarva

Saturday Aug 30, 2014 #

11 AM

Orienteering race 1:32:44 [3] 13.69 km (6:46 / km) +231m 6:15 / km
shoes: VJ Sarva

District champs long, near Ski. Really nice open terrain. OK race, but need to work on compass. A few 1-2 min mistakes. Legs felt decent, but way to far behind today. Mind blowing time by CWK in 69.
Results.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Sarva

With Louise

Thursday Aug 28, 2014 #

6 PM

Tempo 22:48 [4] 6.45 km (3:32 / km) +112m 3:15 / km
shoes: Hyperspeed 5

4x1600m on the roads on Voksenkollen. 2 min rest. Undulating hills.

Running warm up/down 40:16 [2] 5.95 km (6:46 / km) +178m 5:53 / km
shoes: Hyperspeed 5

Wednesday Aug 27, 2014 #

5 PM

Orienteering race 50:29 [4] 7.17 km (7:03 / km) +216m 6:07 / km
shoes: VJ Sarva

Geoform race from Øvresetertjern. Ran well in the start. Then lost 2mins when I got together with Ivar on #5. Mostly good after that. 2nd place. Results.

Tuesday Aug 26, 2014 #

6 PM

Running 21:51 [2] 4.0 km (5:28 / km)
shoes: Hyperspeed 5

Was going to run intervals at Bislet, but it was closed due to a track event.

Saturday Aug 23, 2014 #

11 AM

Terrain running 7:00:00 [2] 32.06 km (13:06 / km) +1500m 10:37 / km
shoes: Mizuno WA 2010

Gaustadtoppen to Frøystul traverse with Louise and Mathias. Ascended Gaustadtoppen (1850m), then crossed the valley on the back side. Up into the alpine again, following ridges partly on trails, partly in the terrain.

Friday Aug 22, 2014 #

Note

DEN - EWR - OSL. Transatlantic on a single-isle aircraft :)

Wednesday Aug 20, 2014 #

6 PM

Running 25:10 [2] 5.08 km (4:57 / km) +21m 4:51 / km
shoes: DS Trainers

Last run in Boulder. Easy running on bike trails near the hotel.

Sunday Aug 17, 2014 #

9 AM

Trail running 2:35:28 [2] 14.36 km (10:49 / km) +1074m 7:53 / km
shoes: DS Trainers

Ran up Bear Peak (2577m) starting at the hotel. 6k on the roads, then nice single-track trails through dry pine forests for the rest of the run. Craigmoor trail onto Fern Canyon trail to the peak, then Mesa trail, and Bear Canyon trail back to the city.

Nice views from the top and nicer temps. I was struggling in the heat (33C), so took it easy going up. Great day.

C • you missed the peak! ;-) 3

Friday Aug 15, 2014 #

6 PM

Tempo 14:03 [4] 3.98 km (3:32 / km) +10m 3:29 / km
shoes: DS Trainers

Plan was to do 5x7mins on bikepaths from hotel heading in a general direction towards NCAR and then somehow through downtown back. Must have had too much slow-digesting food at lunch, because I had to shut'er down after 2 since I felt super full.

For the two I did get in, the 3:30 pace felt fine, despite the altitude.

Running warm up/down 41:38 [2] 8.79 km (4:44 / km) +21m 4:41 / km
shoes: DS Trainers

Wednesday Aug 13, 2014 #

7 PM

Orienteering race 27:10 [4] 5.0 km (5:26 / km) +100m 4:56 / km
shoes: VJ Sarva

WET at Mundy park, one of my favourite parks. Fun course with a mix of forest and park. Smart idea to mi the sprint map and the 1:10k map. Legs felt good. 50s behind Gilles.

After the others were back, Gilles, Ian S, Sergio, and I did a mass-start doing controls 9 to 1 backwards. Gilles started off fast, but the hardman took a smarter route to #9 and got a 10s lead. Reeled him in on the control in the residential area. Ian continued doing the majority of the navigation. Impressed by his ability to stay cool despite a lot of pressure. We were all even on the last control, but Ian had a strong kick that I couldn't match.

Post-WET picnic picture. Everyone definitely appears to be enjoying themselves. Thanks for now Vancouver! Super fun visit, great people, great COCs, great epic runs.

C • Possessed 3

Orienteering 8:54 [4] 2.0 km (4:27 / km)
shoes: VJ Sarva

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 4

Warmup with Ian S. and Magnus, cool down with the Chief.

Monday Aug 11, 2014 #

7 PM

Running 27:00 [2] 6.0 km (4:30 / km)
shoes: DS Trainers

Went with Julien to Jericho to do 9 walk/run repeats. Then braved the Naam lineup, which turned out to not be that bad.

Sunday Aug 10, 2014 #

10 AM

Trail running 38:30 9.5 km (4:03 / km) +78m 3:54 / km
shoes: Hyperspeed 4

RRRRR (Roads and Runners Racing Reunion Race) around Pacific Spirit Park. Mike, Gord, Al, and David showed up. Kenyan style (also known as rolling Californian style) race where we took it easy and picked it up after a few ks. Broke away from the pack together with David. Put in a little gap on when going uphill on Salish, since David looked like he might be tough to beat on the roads at the end. Held the gap through the campus area.

4 PM

Trail running 1:28:20 [2] 14.52 km (6:05 / km) +218m 5:40 / km
shoes: Hyperspeed 4

Nice evening run with Markez. Started at Blanca. Down to Jericho, Salish up across 4th, 10th, and 16th. Past the "music in the park" booth at Salish and 16th. Took good ol Swordfern down to Marine Drive. Clinton hill, Sasamat trail to 16th, Blanca back.

That concludes "Week of Epic 2014 edition", my biggest training week ever, and not really possible if I didn't have all those training partners :)

Saturday Aug 9, 2014 #

9 AM

Terrain running 5:00:00 [2] 27.91 km (10:45 / km) +1741m 8:12 / km
shoes: DS Trainers

Semi-alcoholic traverse with Nate, Gilles, and Mantas. Started near Callaghan Valley at around 1500m elevation. Ascended to just below Brandywine Mountain (2200m). Followed the ridge line and dropped down below Mount Fee. Back over the ridgeline to Keg Peak, and down to Brew Mountain. Descended to Brew Lake, and down to the other car where Alison and Cath were waiting.

Took us around 7.5 hours including breaks. A mix of meadow running (2h), scree slopes (4h), snow (1h), and forest trails (0.5h).

Thursday Aug 7, 2014 #

6 PM

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: DS Trainers

Clubrun with Nate, Ian C., and Mantas. Started at Burrard bridge, ran the seawall, then on trails in Stanley park. Seawall back. Started out easy, but ended in a inevitable hammer-fest. No clubrun is complete without dinner -- nice to catch up with AliP afterwards.

Wednesday Aug 6, 2014 #

7 PM

Terrain running 1:10:10 [2] 6.61 km (10:37 / km) +260m 8:52 / km
shoes: VJ Sarva

Group terrain run at Rice Lake. Gilles, Nate, Ian the hardman, Mantas in the terrain, Nicky, John, and Julien on the trails. Alternated leading, occasionally pushing the pace a bit. Tough terrain, a struggle to keep 12min/km. Nice to be out.

Tuesday Aug 5, 2014 #

10 AM

Orienteering race 25:00 [3] 2.5 km (10:00 / km) +100m 8:20 / km
shoes: VJ Sarva

Relay at Lost Lake. Ran on team "GVOC 1" with Adam, and a 13 year old we found last minute. Went with the European convention of using numbers in our team names, which starkly contrasts the convention used by DGL of calling a team "Dreamteam" with Mike W. on it.

Tired legs, so tried to stay on Will's wheels. He pulled away on 4 and I made an error. Fell behind, but ran with Brent and the Scottish team for the rest of the race. Adam and our new protege did a good job and ensured us a nice second place.

2 PM

Trail running 1:59:03 [2] 7.19 km (16:34 / km) +1281m 8:45 / km
shoes: Hyperspeed 4

Went up to Wedgemount Lake (~1900m) in the afternoon with Nicky and John. Nicky was pushing the pace going up, almost got dropped. Great views, great day. Counting the uphill.

Monday Aug 4, 2014 #

12 PM

Orienteering race 1:36:08 [4] 9.0 km (10:41 / km) +375m 8:50 / km
shoes: VJ Sarva

Canadian long champs on Blackcomb Mountain. Have been looking forward to see what kind of epic course Brian had planned for a long time. Got a little bit too excited in the start and made a big mistake on #2 with Gilles. Settled down after that and focused on staying in control. Got into a good rhythm after the second creek crossing. Legs felt super, so pushed the pace, especially the downhills. Good run in the end. More importantly, G-dog Rennie is the Canadian Champion! How cool is that...

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

3 PM

Orienteering 2:00:00 [2] 7.0 km (17:09 / km) +300m 14:07 / km
shoes: VJ Sarva

Control pickup with Markez. Gave him a pair of Asics racing flats and told him it would take an hour tops. 3 hours later we're rolling into Whistler village, still in o-gear, or what was left of it.

Long M21E - Splits

Sunday Aug 3, 2014 #

9 AM

Orienteering race 12:53 [3] 2.5 km (5:09 / km)
shoes: Mizuno Universe 2011

Canadian sprint champs in Whistler village. Another solid race, with only a few smaller hesitations. Nice run by Will in 12:2x and Graeme in 12:43.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno Universe 2011

Warm up with Alison, and later Gilles.

Sprint M21E - Splits

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs

12 PM

Orienteering race 31:39 [4] 3.6 km (8:48 / km) +230m 6:40 / km
shoes: VJ Sarva

Canadian O champs in Whistler! Middle distance. Insane area for orienteering, very rocky terrain with a lot of complex contour detail. The map was very high quality and easy to read. Tried to stay focused and in control. Hit the controls well, only lost contact once while going down a side hill. Great race for me, one if the best this season.

C • congrats! nice run! 2

C • Middle 1

Orienteering 30:00 [2] 3.0 km (10:00 / km)
shoes: VJ Sarva

Tried to spend a bit of time on the warm up map. Super tricky.

Middle M21E - Splits

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