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Training Log Archive: tnipen

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Orienteering2 1:46:58 10.07(10:37) 16.2(6:36) 685
  Running3 1:12:23 7.46(9:42) 12.0(6:02)
  Trail running1 40:00 3.73(10:44) 6.0(6:40)
  Tempo1 19:30 3.53(5:32) 5.68(3:26) 60
  Total5 3:58:51 24.78(9:38) 39.88(5:59) 745

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MoTuWeThFrSaSu

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] 5.68 km (3:26 / km) +60m 3:16 / 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).

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