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Training Log Archive: tnipen

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m	load
Trail running	11	10:19:33	66.21	(9:21)	106.56	(5:49)		155.4
Running	7	5:48:00	36.35	(9:34)	58.5	(5:57)		69.6
Orienteering	6	3:05:13	20.47	(9:03)	32.94	(5:37)		107.0
Terrain running	4	1:20:55	7.46	(10:51)	12.01	(6:44)		35.2
Intervals	4	44:15	7.75	(5:42)	12.48	(3:33)	265	40.5
Strength	2	15:00						5.0
Total	19	21:32:56	138.25		222.49		265	412.7

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Saturday Feb 28, 2009 #

Trail running 1:20:00 [2] 11.1 km (7:12 / km)
shoes: Sportiva XC

Long training session with Carol and Louise in PS park. Included 6 hill intervals, one long terrain interval, plyometrics, and one downhill interval.

Intervals hills 6:40 [4] 1.62 km (4:07 / km) +100m 3:09 / km
shoes: Sportiva XC

6 hill intervals on trail in PS park, near sweet meander. Roughly 270m long, with maybe 20 m climb.
68.55 -- 2'25
67.23 -- 2'34
65.55 -- 2'31
67.05 -- 2'46
65.57 -- 2'50
66.67

Terrain running 7:09 [4] 1.23 km (5:49 / km)
shoes: Sportiva XC

On swordfern terrain interval. Felt really smooth and fast -- getting the hang of this now.

Intervals 1:31 [4] 0.48 km (3:11 / km)
shoes: Sportiva XC

Downhill sprint on trails from the toilets near 33rd down to the school at 37th.

Strength 5:00 [2]
shoes: Sportiva XC

Various plyometrics exercises in the woods.

Friday Feb 27, 2009 #

Terrain running 20:16 [3] 3.0 km (6:45 / km)
shoes: John's Nike shoes

Three terrain runs at lunch time

7:54 1.20km (6:17) -- swordfern
4:12 0.50km (8:30) -- through marsh between SF and sweet meander
8:10 1.30km (6:17) -- sweet meander

Trail running 29:06 [2] 5.84 km (4:59 / km)
shoes: John's Nike shoes

From UBC aquatic centre, mainly on trails.

Thursday Feb 26, 2009 #

Trail running 53:31 [3] 12.17 km (4:24 / km)
shoes: Sportiva XC

The others couldn't make it today, so did the clubrun alone in PS park. Ran through the park around the golf course. Threw in three forest intervals for entertainments sake.

Terrain running 28:27 [3] 4.06 km (7:00 / km)
shoes: Sportiva XC

3 off trail intervals
6'12 1.05km -- sweet meander
16'00 2.00km -- swordfern area, got lost trying to follow the coridor -- so different at night time!
6'15 1.01km -- sweet meander

Wednesday Feb 25, 2009 #

Orienteering 24:00 [2] 3.8 km (6:19 / km)
shoes: Sportiva XC

WET at Minoru Park. Small turnout, probably because of the weather. Snowing with Beaufort 7.

George had made a nice exercise where you were forced to read the control description, because the control wasn't in the centre of the control circle, but on whatever feature described by the control description. You lost many seconds on each control by not reading. Ran it easy today.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Sportiva XC

Warm up with Carol.

Monday Feb 23, 2009 #

Trail running 49:30 [2] 8.0 km (6:11 / km)
shoes: John's Nike shoes

Trail run with Oystein and Louise. Did 3 hill-trail intervals, in the ravine area north of 4th avenue.

Goal was to run 1:09, to take advantage of the once-in-a-season opportunity of being ahead of loefaas in training volume. We did 1 hour, but then I remember that I helped George move a box with 1,700 pounds of cluster-batteries from LSK to our work, which should count as major strength training.

Intervals 10:35 [4] 1.98 km (5:21 / km) +165m 3:46 / km
shoes: John's Nike shoes

660m. 55m climb.
3:25 (10 behind O)
3:33 (18 behind O)
3:37 (22 behind O)

C • ah, now you're behind (or m... 1

Strength 10:00 [3]

Moving those damn heavy batteries on a palletjack.

Sunday Feb 22, 2009 #

Terrain running intervals 25:03 [3] 3.72 km (6:44 / km)
shoes: Sportiva XC

3 Skogedal intervals with Oystein and Louise in Pacific Spirit Park. Went faster on each one, and found better routes through the forest.

The so-called Skogedal threshold lies at 5:00 min/km for this type of forest.

9:12 1320m 7:00min/km
8:09 1210m 6:45min/km
7:42 1190m 6:28min/km

Trail running warm up/down 1:10:31 [2] 11.54 km (6:07 / km)
shoes: Sportiva XC

Warm up and down to intervals. Did a 5 minute tempo on the way back.

Saturday Feb 21, 2009 #

Trail running 1:12:00 [2] 11.5 km (6:16 / km)
shoes: John's Nike shoes

Trail run with Chris and Louise from Cleveland Dam down the river to where the road starts and back.

Orienteering 16:57 [3] 3.5 km (4:51 / km)
shoes: John's Nike shoes

Redid the sprint camp course at Cleveland Dam, this time not screwing up 9 and 10.

Thursday Feb 19, 2009 #

Trail running 59:00 [3] 10.0 km (5:54 / km)
shoes: John's Nike shoes

Clubrun with Oystein, John and Nate. Didn't feel well, and neither did Oystein, so we took it easy while the others took it harder.

Wednesday Feb 18, 2009 #

Orienteering 25:37 [4] 6.04 km (4:14 / km)
shoes: John's Nike shoes

Orienteering at Trout Lake. Ran with Oystein since his lamp wasn't charged. Wass dragged around the course quite badly, since my legs are still dead from the weekend/yesterday. A great course by Zoltan (Zlatan Ibrahimowich? haha), with many long legs, and nice navigation between the trees.

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: John's Nike shoes

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: John's Nike shoes

Lunchtime run with Nathan and Troy. Through PS park, down to Jericho. Nice sunny day with great views to the mountains.

Tuesday Feb 17, 2009 #

Intervals 14:00 [5] 4.4 km (3:11 / km)
shoes: John's Nike shoes

2 minutes on, 2 minutes off, 1 minute on, 1 minute off, 30seconds on, 30 seconds off. Repeated 4 times. Tried to pace off Jason, but couldn't quite keep up. Sucked badly today, couldn't keep the pace up, felt really tired.

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: John's Nike shoes

From home to track, and some cool down at track.

Monday Feb 16, 2009 #

Running 55:00 [2] 10.0 km (5:30 / km)
shoes: John's Nike shoes

Control pickup at UBC with Oystein followed by a run in PS park.

Sunday Feb 15, 2009 #

Orienteering race 18:25 [4] 2.9 km (6:21 / km)
shoes: Olway speed

Chase start at Princess Park. Started quite far behind Oystein and Patrick, but only 15s behind Lehel, and 10 before Mike Smith. Ran quite well the first half and was ahead of Lehel and Mike, but made a mistake crossing the river. Was passed by both guys, and struggled to keep the pace up going up the huge hill. Recovered and managed to keep up to Mike on the three butterfly loops, which were forked. Finished 2 seconds behind Mike in the end.

Orienteering race 18:50 [4] 2.9 km (6:30 / km)
shoes: Olway speed

Setup race at Cleveland Dam. Ran ok in the beginning, but made 2 mins of errors on 9 and 10. Still withoutany mistakes I don't think I would have been able to run Oysteins phantom time of 16:05.

Orienteering 7:50 [4] 1.9 km (4:07 / km)
shoes: John's Nike shoes

Micro-orienteering at BC Children's Hospital. Superfun to run on this detailed map. Was focused and tried to push even with my tired legs. Only a handful left at this training.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: John's Nike shoes

Saturday Feb 14, 2009 #

Orienteering race 13:34 [4] 2.9 km (4:41 / km)
shoes: Sportiva XC

Race at False Creek. A good technical race. 15 secs behind Patrick.

Orienteering 20:00 [5] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Otervals downtown Vancouver. Never knew that there was such decent terrain downtown. Had Magjoh, Pat, Oystein, Torrance, Bone, Nachos, Eric Kemp, in my group. Supercool to run against 7 other guys!

Orienteering 20:00 [2] 2.0 km (10:00 / km)
shoes: John's Nike shoes

Placing controls for the starts exercise downtown.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: John's Nike shoes

Friday Feb 13, 2009 #

Event: Vancouver Sprint Training Camp 2009

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Placing controls at Acadia. Also some running around the areas making sure no stupid kids stole my controls.

Tuesday Feb 10, 2009 #

Intervals 11:29 [5] 4.0 km (2:52 / km)
shoes: John's Nike shoes

2 sets of 5 by 400m. The idea was to run the second set 5 seconds faster.
Average of 71.2 seconds on the first set, 66.6 seconds on the second set.
Well rested, and felt easy keeping the pace. Nice big crowd training at the track today.

Interval -- rest
70.40 -- 2'24.40
71.60 -- 2'09.50
71.55 -- 2'14.78
71.25 -- 2'21.07
71.48 -- 3'17.90
65.40 -- 2'23.30
66.43 -- 2'23.62
67.82 -- 2'38.68
66.95 -- 2'48.32
66.38 --

C • Will you be in Colorado for summer? 2

Running warm up/down 1:18:00 [2] 11.0 km (7:05 / km)
shoes: John's Nike shoes

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