Training Log Archive: KipIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
Running long 1:18:17 15.83 km (4:57 / km) +208m 4:38 / km
ahr:129 max:147 shoes: MizunoWR 14 (2012)
Thursday Jun 28, 2012 #
Running 57:30 [1] 10.0 km (5:45 / km)
shoes: Asics Hyperspeed 3
Wednesday Jun 27, 2012 #
Running warm up/down 9:20 1.46 km (6:25 / km) +16m 6:05 / km
ahr:121 max:140 shoes: Asics Hyperspeed 3
Orienteering race 40:23 7.19 km (5:37 / km) +157m 5:04 / km
ahr:168 max:177 shoes: Asics Hyperspeed 3
Running (Terrain) warm up/down 16:54 [1] 2.47 km (6:50 / km) +55m 6:09 / km
shoes: Asics Hyperspeed 3
Tuesday Jun 26, 2012 #
Running warm up/down 17:25 3.7 km (4:43 / km) +11m 4:38 / km
ahr:131 max:144 shoes: Asics Hyperspeed 3
Intervals (Short Boston Loop) 21:34 6.48 km (3:20 / km) +84m 3:08 / km
ahr:150 max:176 shoes: Asics Hyperspeed 3
Legs were fairly unfresh legs, even with rest day. Even so, still got some okay time on the road. Liked the loop quite a bit. Quiet part of town, and downhill out of the start, and into the finish.
Splits
1 3:38.32 --- 1:34
2 3:38.59 --- 1:53
3 3:35.45 --- 2:00
4 3:38.28 --- 2:44
5 3:31.30 --- 2:33
6 3:31.69 --- 1:39
Running warm up/down 12:26 1.01 km (12:15 / km)
shoes: Asics Hyperspeed 3
Running Tempo 4:16 1.06 km (4:01 / km) +18m 3:42 / km
ahr:155 max:161 shoes: Asics Hyperspeed 3
Running warm up/down 13:44 [1] 2.42 km (5:40 / km) +23m 5:25 / km
ahr:127 max:136 shoes: Asics Hyperspeed 3
Sunday Jun 24, 2012 #
Running warm up/down 17:48 2.45 km (7:15 / km) +2m 7:14 / km
ahr:126 max:147 shoes: Asics Hyperspeed 3
Running Tempo race (Scotibank Vancouver Half ) 1:13:42 21.1 km (3:30 / km) +144m 3:23 / km vdot: 64.2
ahr:169 max:184 shoes: Asics Piranha SP4
Scotiabank Vancouver Half Marathon. Summer's big race, before going back to more training prep for the fall season.
Plan was to stick to a 3:30 pace for the first half, and hopefully be in great shape the last half to go below 74. Fairly hard to get right pace due to the course either being downhill or uphill for the most part in the beginning, but I think i managed fine.
Thomas and me started fairly conservative, and after 500m felt we were doing about right. hit the first km on my GPS right on schedule, and top40. Fairly happy about that :) What i wasnt too happy was of all the 4500 people running, no one seemed to want to join the exact pace we were doing, so we were mostly by ourselves, passing one by one of those running too fast in the beginning as we went. Certainly happy having Thomas with me on that one.
After 4km, passed Lisa Harvey who beat me last time i ran. This time it felt much easier :D Did struggle to keep good pace after the turnaround getting to 5km, and quite honestly my leg muscles were not feeling fresh in any ways. I was pretty sure at that point I would experience a collapse after 14-15km. Wasnt really in the mood to get drinks at 6km, so ditched it.
After about 8km, very few people infront of us. What i could see, was the 2:32 female marathoner Krista Duchene, then a group with Mark Bennet and Andy Owens, then further along the leading woman, an unknown Kenyan, who was way ahead the first 5km. And in the distance Drew Nicholson.
Was happy about hitting the downhill at 9km, being just really tired. Passed Krista just before the downhill, and hit a 3:11 pace. Got my gel out, and being latte taste with caffeine, had that nice coffee after taste which really helped me motivate to keep going. Thomas and I separated at around 11.5km, and after that had some bad pacing. Suddenly ran a 3:19 pace on a fairly flat km, and suddenly was behind Mark Bennet and Andy Owens, passing the kenyan woman in the process.
Pretty much was with those two right uptill the end. Getting really tired, but pace was still fast. Almost lost Mark at the Burrard bridge, and almost got dropped like 2 years ago. Thats when i thought "Go hard, or go home." He opened a gap, and I thought that this might be the first time im going to be beaten at a sprint. Luckily, i nailed the last 100m, and beat him with just 3 tenth of a second, him setting a national record for 50-54. Like Mitt Romney Says: "Ill take credit for it."
Anyways: it was a great race, with a minute PB from an already really good race. Won the 20-24, and came top 10 :D :D Doubt this will ever happen again. Good times.
Saturday Jun 23, 2012 #
Running 31:30 [1] 5.0 km (6:18 / km)
(rest day) shoes: Asics Hyperspeed 3
Friday Jun 22, 2012 #
Note
(rest day)
Thursday Jun 21, 2012 #
Note
Running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: MizunoWR 14 (2012)
Intervals (Track) warm up/down 14:50 [4] 4.4 km (3:22 / km)
shoes: MizunoWR 14 (2012)
3x400m + 3x800m @80sec laps.
Wednesday Jun 20, 2012 #
Running (Trails) warm up/down 5:06 [1] 0.9 km (5:39 / km) +23m 5:01 / km
ahr:120 max:137 shoes: Icebugs OLX (2011)
Orienteering 33:06 ** 6.87 km (4:49 / km) +140m 4:22 / km
ahr:164 max:176 shoes: Icebugs OLX (2011)
Tuesday Jun 19, 2012 #
Running 47:59 8.82 km (5:26 / km) +117m 5:06 / km
ahr:126 max:144 shoes: MizunoWR 14 (2012)
Running warm up/down 12:59 2.25 km (5:47 / km) +27m 5:27 / km
ahr:124 max:142 shoes: Asics Hyperspeed 3
Running (Trails) warm up/down 6:02 [1] 1.14 km (5:16 / km) +2m 5:14 / km
ahr:123 max:134 shoes: Asics Hyperspeed 3
Intervals (5x1400m) 24:05 7.1 km (3:24 / km) +43m 3:18 / km
ahr:154 max:174 shoes: Asics Hyperspeed 3
Splits
1 4:45.65 -- 2:20
2 4:49.55 -- 2:10
3 4:50.05 -- 2:35
4 4:50.55 -- 1:48
5 4:49.71 --
Running warm up/down 19:11 3.23 km (5:57 / km) +29m 5:41 / km
ahr:126 max:144 shoes: Asics Hyperspeed 3
Running (Trails) warm up/down (Breaks) 11:02 0.96 km (11:32 / km)
shoes: Asics Hyperspeed 3
Sunday Jun 17, 2012 #
Running warm up/down 4:35 0.67 km (6:48 / km) +7m 6:28 / km
ahr:113 max:129 shoes: Asics Hyperspeed 3
Orienteering race 1:00:16 * 14.31 km (4:13 / km) +338m 3:46 / km
ahr:168 max:179 shoes: Asics Hyperspeed 3
Score-o at Stanley Park. Got the map at gunpoint, but decided fairly quickly to go to the closest control already. Had already planned to make the forest section first, going a counter clockwise route. Had a nice save from Tomas, when he convinced me not to take control 31 when leaving 37, as it would be on the way from the controls along the seawall (48 and 33). Saved me at least 5 minutes. I returned the favour by telling him he needed to punch to the control, which he almost forgot. Think the conversation went like this: "arent you going to punch the control?", "what do you mean?" Theres a control here, dumbass!"
Worked fairly well together on the next controls, and got down them with fairly few mistakes. Slight drama at 51, where we both came too low. Control was way higher than expected. Thomas went further down whereas i turned around. Suddenly i had some metres, and decided to hammer it down. Didnt want to test what would happen at a sudden sprint duel. Had a nice gap once entering the forest again, and in-time, since i was getting really tired.
With a few controls left, thought maybe it would be possible to go below 1 hour. However, did a bad decision to 31, where I just ended up in a clusterfuck of branches and berrybushes, and then not taking the road to the finish. So another heartbrake moment. :(
Saturday Jun 16, 2012 #
Running (Trails) long 1:59:48 14.99 km (7:59 / km) +1022m 5:58 / km
ahr:148 max:167 shoes: Mizuno WR12 (2009)
Fairly tough day. Not easy going, and a lot of climb, with very technical trails. Raining hard today, so had to pay attention not to bust my ankles. A very nice session today. :D
Friday Jun 15, 2012 #
Running warm up/down 24:42 4.33 km (5:42 / km) +15m 5:36 / km
ahr:130 max:160 shoes: Asics Piranha SP4
Running Tempo race (Longest Day 5k) 16:02 5.0 km (3:12 / km) +32m 3:06 / km vdot: 64.4
ahr:176 max:186 shoes: Asics Piranha SP4
Longest Day 5K @ Vancouver. Had an optimistic goal at doing optimal marathon pace, which meant 3:12 averages. Since theres a big downhill in the beginning, hoped for 3:00 for first km, then 3:15 on the last 4. Fairly fast course, but it did have some climb throughout the course that certainly could be felt.
Quite tough start. Had to do some maneuvering around to get free running flow. After 200m, all was fine. Had the lead pack just infront of me, and had nice running flow down the hill. It was me, Thomas 5 metres infront of me, then a pack of 15, all seemingly to run relatively slow first km. Hit the first one at 3 flat, and looked behind me, seeing a giant vacuum behind me, and the leading woman at least 20 metres behind. I was like: yes, dont have to do that fight the first woman batshit thing, and could instead focus on good running instead.
Pushing the pace with Thomas till about 1.5km. Cought up to Mark Bennet at 2, but after aroudn 3 was mostly by myself, although could see the next two people not too far away. Nice long road giving good visibility the last few km. Hit 3km at 9:36 which wasnt too far from my 3km PB. Failry tough long hill to the higest point to 4, which meant I needed a hard last km. Was pushing really hard on the last bit, and coudl see Drew Nicholson and Carey Nelson 20 meters ahead. Had studied the last two turns before the race, and knew when to open the sprint. Was quite tired but thought "Go hard, or go home," and althogh i managed to pass them with just100 meters to go and nailed that downhill pretty nicely, once i hit the grass, my heart sank when seeing the clock hitting 15:53 and counting, and i knew then i wouldnt make the 16 minute mark. Still ran as hard as a I could, and fairly pleased with my 5km time, and new PB. Collapsed on the grass after going to the finish. Really tough stuff.
Running Scotiabank half marathon next weekend; according to the vdot, i could do 73 mins. Plan is, open at 3:30 pace, and hope the net downhill will help go below 74.
Splits
1 3:01.5 (downhill)
2 3:17.7 (slight uphill)
3 3:16.9 (hilly)
4 3:21.7 (more Uphill)
5 3:04.6 (slight downhill)
Running warm up/down 14:24 2.79 km (5:10 / km) +24m 4:57 / km
ahr:141 max:158 shoes: Asics Hyperspeed 3
Stretches 5:00 [1]
Thursday Jun 14, 2012 #
Running 28:40 5.9 km (4:52 / km) +21m 4:47 / km
ahr:135 max:147 (rest day) shoes: Mizuno WR12 (2009)
Wednesday Jun 13, 2012 #
Orienteering 26:23 5.15 km (5:07 / km) +6m 5:06 / km
ahr:152 max:164 shoes: Icebugs OLX (2011)
Running (Trails) warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Icebugs OLX (2011)
Tuesday Jun 12, 2012 #
Running (Trails) 40:31 [1] 5.62 km (7:12 / km) +21m 7:04 / km
ahr:116 max:132 shoes: Mizuno WR12 (2009)
Running (Trails) warm up/down 24:27 5.18 km (4:43 / km) +56m 4:29 / km
ahr:136 max:158 shoes: Asics Hyperspeed 3
Intervals (5 x1100m) 17:58 5.55 km (3:14 / km) +4m 3:14 / km
ahr:156 max:178 shoes: Asics Hyperspeed 3
3:35.7 -- 2:04
3:36.1 -- 1:42
3:40.2 -- 1:51
3:35.9 -- 2:24
3:30.3 --
1,3,5 net uphill, 2,4 net downhill.
Running (Trails) warm up/down 20:01 3.32 km (6:02 / km)
ahr:129 max:139 shoes: Asics Hyperspeed 3
Monday Jun 11, 2012 #
Running (Terrain) hills 39:59 2.33 km (17:10 / km) +797m 6:20 / km
shoes: Mizuno WR12 (2009)
Sunday Jun 10, 2012 #
Running 23:34 [1] 4.13 km (5:43 / km) +14m 5:37 / km
ahr:118 max:133 shoes: Asics Hyperspeed 3
Repetitions (12*200m) 6:00 [5] 2.4 km (2:30 / km)
shoes: Asics Hyperspeed 3
29.53 -- 2:03
30.74 -- 2:01
30.58 -- 2:08
29.48 -- 2:16
30.08 -- 2:19
30.98 -- 2:21
30.72 -- 2:27
30.25 -- 2:26
29.80 -- 2:19
29.22 -- 2:39
29.12 --
Running warm up/down 28:08 3.87 km (7:16 / km)
shoes: Asics Hyperspeed 3
Stairs 13:13 0.65 km (20:16 / km)
ahr:139 max:159 shoes: Asics Hyperspeed 3
Running warm up/down 23:15 [1] 3.24 km (7:11 / km) +52m 6:39 / km
ahr:117 max:126 shoes: Asics Hyperspeed 3
Stretches 10:00 [1]
shoes: Asics Hyperspeed 3
Saturday Jun 9, 2012 #
Running (Trails) long 2:08:58 21.66 km (5:57 / km) +434m 5:25 / km
ahr:131 max:152 shoes: Mizuno WR12 (2009)
DIdnt bring anything with me, but felt good reaching Skytterkollen, so continued to the lake to get some extra km. All in all, a decent run.
Friday Jun 8, 2012 #
Running (Trails) 30:18 5.11 km (5:56 / km) +94m 5:26 / km
ahr:129 max:143 (rest day) shoes: Mizuno WR12 (2009)
Wednesday Jun 6, 2012 #
Running warm up/down 30:09 5.55 km (5:26 / km) +36m 5:16 / km
ahr:131 max:152 shoes: Asics Hyperspeed 4
Running Tempo race 22:28 6.54 km (3:26 / km) +25m 3:22 / km vdot: 60.5
ahr:176 max:183 shoes: Asics Hyperspeed 4
Could start to hear something right behind me the last half of my loop. Apparently it just seems it were the winners of 3 laps and 4 laps, so it was okay, but i was for sure a little apprehensive to be beaten right near the end. (i think at least, didnt look behind me after i finished).
Plan for this fall is doing sub 45 on 4 laps, and a 55 on 5 laps. But will need to work a lot more on the tempos. Perhaps taper a little better.
Running warm up/down 20:45 3.89 km (5:20 / km) +24m 5:11 / km
ahr:134 max:156 shoes: Asics Hyperspeed 4
Tuesday Jun 5, 2012 #
Note
http://www.aftenposten.no/nyheter/iriks/Oslos-vers...
Finaly got around to getting my sprint map drawn in. Not so easy getting started going through a race you prepare a half a year for, and then going through the worst performance you could expect:
http://mathiasnipen.com/maps/show_map.php?user=jmn...
Running (Trails) warm up/down 24:29 4.8 km (5:06 / km) +34m 4:56 / km
ahr:132 max:149 shoes: Mizuno WR13 (2011)
Intervals (Track) (7*800m) 17:55 5.6 km (3:12 / km)
ahr:166 max:181 shoes: Adidas Edge Spikes
Splits
2:30.09 -- 1:06
2:33.58 -- 1:20
2:34.98 -- 1:35
2:32.00 -- 1:17
2:32.70 -- 1:22
2:37.85 -- 1:44
2:33.90 --
Although not too great session, gonna blame it on being tired for now. if not, I might be in a little trouble.
Running warm up/down 32:47 5.67 km (5:47 / km) +25m 5:40 / km
ahr:139 max:150 shoes: Mizuno WR13 (2011)
Monday Jun 4, 2012 #
Running (Trails) 37:25 7.78 km (4:49 / km) +54m 4:39 / km
ahr:141 max:170 shoes: Nike Pool Slippers+2
Sunday Jun 3, 2012 #
Running (Trails) long 1:39:35 16.61 km (6:00 / km) +393m 5:22 / km
ahr:134 max:184 shoes: Mizuno WR13 (2011)
Planned up to Ullevålseter. Felt pretty good from there, so continued to Tryvann, and then Måneskinnsløypa down to Sognsvann. Planned to listen to my favorite podcast, as to multitask, but forgot my in-ear,so had to use my headphones. Probably looked like a tool, but wasnt really anyone out that late anyways.
Saturday Jun 2, 2012 #
Running warm up/down 31:00 4.5 km (6:53 / km)
shoes: Adidas X-Spikes
Orienteering race 16:09 [5] 2.6 km (6:13 / km) +90m 5:18 / km
shoes: Adidas X-Spikes
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas X-Spikes
Running (Trails) 1:08:39 12.01 km (5:43 / km) +265m 5:09 / km
ahr:134 max:171 shoes: Mizuno WR12 (2009)
Friday Jun 1, 2012 #
Running 40:00 [1] 8.0 km (5:00 / km)
shoes: Nike Pool Slippers+2