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Training Log Archive: jmnipen

In the 7 days ending Jul 4, 2010:

activity	#	time	miles		km		+m
Orienteering	7	4:57:28	27.78	(10:43)	44.71	(6:39)	1100
Running	6	2:09:43	9.48	(13:41)	15.26	(8:30)	229
Running (Trails)	2	1:24:53	7.53	(11:16)	12.13	(7:00)	281
Other	1	15:00
Total	9	8:47:04	44.8		72.1		1610

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Sunday Jul 4, 2010 #

10 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed 3

Orienteering race (Sprint) 16:08 [5] *** 3.2 km (5:02 / km)
shoes: Asics Hyperspeed 3

Sprint Distance at North Americans. Started first, so really had to navigate hard, and had very little tracks from other runners to take advantage from. Was careful to the second last control, but then used all the energy to the last control and the finish. Got best finish split and second best split to last split (Patrick Goeres beat me with 2 seconds), and also passing 2 people on just that. Other than that the race didnt seem to reap any good placing that day.

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

5 PM

Running 21:22 4.25 km (5:02 / km) +42m 4:47 / km
ahr:133 max:147

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

9 AM

Running (Trails) warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Supra

Warmup to start on trails.

Orienteering race 1:51:00 [4] *** 13.8 km (8:03 / km) +550m 6:42 / km
shoes: VJ Supra

Long Distance. Not as good flow today than yesterday. Kept mistake free for a while, but started making them towards the end, first the 1:15 showing crowded details, and just more unfoccused body.

only brought one gel, but regreted i didnt bring 2 later on.

Some interesting parts, but also some rather vague parts, that werent as fun.

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

9 AM

Running warm up/down 31:42 [2] 1.61 km (19:40 / km) +74m 16:00 / km

Orienteering race (North American Middle) 36:15 **** 5.71 km (6:21 / km) +243m 5:14 / km
shoes: Vj Supra Spike

Middle distance in Cranbrook.

Started off carefully. Quite easy first control, so had nice control. Felt good on the flats. Not so nice on the climb. A lot of climb throughout the course, so it was tough. Good runability, and very good detail on the map. Every necessary detail in the terrain, on the map.

Although it felt quite easy course, didnt feel i could fully push it, as there were short legs and little break from map reading.

After getting to spectator control, got no feedback at how i was doing, and had a long leg up the hill. Thought the current winning time were 37 by Brian May, and I had around 22 at a little above half mark. After a crazy fall, was a tad unfocussed. Was uncertain going into a reentrant. Saw Darius further down it, and seemed he was leaving the control. That helped. Out of the control, could still see him, and was about to follow his back, but felt he was a bit high, so rounded the hill on the flats, and was still a few meters higher up. Ran hard at the end, seeming i only had a few minutes on me. Finished good. But new winning time was 3605, and another 2 people were between that. So 3 people ahead within 10 seconds. A real "Cry me a river" scenario.

C • Results 4

Running warm up/down 25:35 [2] 1.13 km (22:40 / km) +64m 17:39 / km
shoes: Vj Supra Spike

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

Note
(rest day)

Traveling to Cranbrook. Another plane ride, so hopefully everything will be ok. there will be a model event, but will take it easy, and load up for some legendary north american orienteering

11 AM

Orienteering (model event) 34:27 [2] 2.38 km (14:28 / km) +96m 12:03 / km
shoes: VJ Supra

Wednesday Jun 30, 2010 #

6 PM

Running 5:20 [1] 0.95 km (5:35 / km)
ahr:120 max:136

Orienteering (WET) 22:06 4.98 km (4:26 / km) +12m 4:23 / km
ahr:159 max:171

Last WET before going back to norway. tricky city stuff

Tuesday Jun 29, 2010 #

2 PM

Note

Fieldchecked parts of UBC for about 2 hours. Oh man, some parts had really changed. It was like mapping on a white piece of paper.

7 PM

Running (Trails) warm up/down 21:50 3.24 km (6:44 / km) +77m 6:01 / km
ahr:134 max:177

Run up to Rice lake for some orienteering practice before the north americans.

Orienteering 31:39 3.4 km (9:18 / km) +28m 8:56 / km
ahr:133 max:148

orienteering at Rice Lake. Quite tough terrain, and although the course went through white, there was so much deadfall everywhere. Thomas and I planned around 20 minutes of orienteering before meeting with Nathan, so we cut it short towards the end. That was ok, as i was getting a bit tired of the terrain.

Running (Trails) warm up/down 38:03 4.88 km (7:48 / km) +204m 6:27 / km
ahr:129 max:151

Run back to starting.

Monday Jun 28, 2010 #

1 PM

Other 15:00 [2]

Running tempo 6:00 [4] 1.5 km (4:00 / km) +40m 3:32 / km

5 PM

Running warm up/down 4:44 0.82 km (5:47 / km) +9m 5:29 / km
ahr:120 max:141 shoes: Asics Hyperspeed 3

warmup with Thomas in Stanley park.

Orienteering (Stanley Park event) 45:53 11.23 km (4:05 / km) +171m 3:48 / km
ahr:165 max:174 shoes: Asics Hyperspeed 3

Test ran a 9.9km Orienteering course in Stanley park. Very fast terrain, and very nice map. Really wished we had more of this back at home. I think a lot of people will enjoy this event; even more so than all the other forest events, etc.

Wont want to put too much detail about this course, such as GPS track, and route choice comparisons etc. untill after the event.

Mass start with Thomas. Went at around a 10k pace, and caught a small lead in the beginning as thomas got stuck in the bush. was caught up later, and was a little bit behind after a longer leg. Had the "heng" effect for a while. Felt better later on, and started pushing a bit more. Doing some decent 3:30s in some places. Crazy sprint duel between Thomas and me. A legendary sight.

Enjoyed the course. It will be fun. Reconn the best might be able to do it in 42, and there is a handful of people, who i can think of, who can achieve that time.

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