Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m	load
Running	14	11:33:25	72.96	(9:30)	117.41	(5:54)	403	175.3
Trail running	8	7:54:57	52.79	(9:00)	84.96	(5:35)	703	99.0
Orienteering	16	6:43:43	40.48	(9:58)	65.14	(6:12)	211	234.1
Terrain running	1	2:07:50	10.96	(11:40)	17.64	(7:15)	567	51.1
Tempo	3	1:46:37	18.68	(5:42)	30.06	(3:33)	284	85.3
Intervals	4	1:01:22	11.33	(5:25)	18.23	(3:22)	210	61.4
Total	35	31:07:54	207.19	(9:01)	333.44	(5:36)	2378	706.2

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Monday Feb 28, 2011 #

3 PM

Running 50:39 [1] 5.74 km (8:50 / km) +31m 8:36 / km
shoes: Mizuno WR 2009

EOS group run.

7 PM

Trail running 1:38:24 [2] 16.65 km (5:55 / km) +233m 5:31 / km
shoes: Mizuno WR 2009

Clubrun, started off in a big group, then eventually it was just me and John. We got a good discussion going on ruby on rails and other web development frameworks.
From Erica's house, through Camosun bog (quite muddy today), Huckleberry, Hemlock, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, 16th, random streets.

Sunday Feb 27, 2011 #

9 AM

Terrain running 2:07:50 [3] 17.64 km (7:15 / km) +567m 6:15 / km
shoes: Mizuno WA 2010

Nice run in the snow with Magnus and Jack in Lynn Valley. Started near the headwaters, ran the upper trail to Norvan falls, and back on the lower trail.

A lot of snow had fallen overnight, so breaking trail was tough. Snow depth was around 20cm. It probably took us 15 minutes longer than usual due to the snow. Alternated breaking the trail. Great day to be running in winter paradise.

C • Skis? 1

Saturday Feb 26, 2011 #

Note

Bought new shoes today: Mizuno Waverider 14. My two old pairs of waverider 12 shoes have 1994km and 1962km in them, which is 2.5x to 4x longer than the specificiation, costing the shoe industry $388-$822 per year :D

C • Great Work! 1

9 AM

Intervals (Hills) 14:00 [5] 3.43 km (4:05 / km) +210m 3:07 / km
shoes: Mizuno WR 2009

7x2 min hill intervals up NW Marine Drive. Mike, Tristan, Louise, and Rachel. Pushed a little on the last one trying to stay with Tristan at least for the first 1/3 of the hill.
486m, 484m, 482m, 490m, 486m, 492m, 509m.

Running 58:09 [3] 9.6 km (6:03 / km) +74m 5:50 / km
shoes: Mizuno WR 2009

Thursday Feb 24, 2011 #

4 PM

Intervals 21:08 [5] 6.4 km (3:18 / km)
shoes: Asics Hyperspeed 3

4x1600m intervals at the track. Didn't feel super today, maybe a bit tired from Tuesday's 10k of intervals. Goal pace between 5:05 and 5:10. Didn't have the will to push the times down today.
5:12
5:16
5:16
5:24

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Mizuno WR 2010

Wednesday Feb 23, 2011 #

7 PM

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Mizuno WR 2010

O-tervals at PNE, on a nice expanded map by Magnus! Ran with Matt H., Christophe P, and Jamie S. Fun training. Quite cold.

Tuesday Feb 22, 2011 #

4 PM

Tempo 34:43 [4] 9.9 km (3:30 / km) +150m 3:16 / km
shoes: Mizuno WR 2010

5x7 minute trail intervals with Tristan, Louise, Mike, Rachel, and Rob. Started by rootstock on Salish, left on Council, right on Iron Knee, right on Salish, left on hemlock, right on Council, left on Salish back to the rootstock. 1.98km each loop, with one hill. 1 minute rest.

Ran them with Tristan, as he is doing more marathon training. Pushed quite hard, felt good. Splits: Salish (1:58-2:01), Hemlock (2:22-2:24), stump (3:47-3:50), Council (4:48-4:50), Salish (6:31-6:35).

7:01.69 -- 1'03
6:57.07 -- 1'05
6:56.33 -- 1'03
6:54.20 -- 1'11
6:53.93

Running warm up/down 43:20 [2] 7.4 km (5:51 / km) +54m 5:39 / km
shoes: Mizuno WR 2010

Monday Feb 21, 2011 #

7 PM

Trail running 1:26:33 [2] 16.0 km (5:25 / km)
shoes: Mizuno WR 2009

Long run with John in PS park. Good discussion session -- solved most of the world's problems again. SW. Marine, Salish, Admiralty, West Canyon, Chancellor, Blanca, Nature, Deer Fern, Huckleberry, Sasamat, St. George's.

C • Track 2.0 2

Sunday Feb 20, 2011 #

11 AM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance X 2

Placing some controls for Blair and Louise for the WRE course in Surrey. Fantastic weather today!

Orienteering 20:00 [3] 4.0 km (5:00 / km)
shoes: New Balance X 2

Reran the o-tervals in Crescent Park with Blair and Louise.

Saturday Feb 19, 2011 #

12 PM

Orienteering race 50:48 [4] 5.0 km (10:10 / km)
shoes: Integrator 2010

Orienteering race at Lord Hill, just outside Everett, Washington. Went down with Magnus, Louise, and Troy. Nice sunny day, with 6 degrees.

Epic orienteering in classic west coast forest. Mostly off trail, but pretty runnable for this part of the country. A mix of deciduous forest with low ferns, and coniferous forest with more deadfall. Had some troubles on the first control, but got used to the map and had a good one after that. Calfs quite tired near the end from the terrain running. Nikolay 55, Eric 59, Louise 61, Peteris 61, Magnus 63, Troy 90. RouteGadget, Winsplits

C • time for tickles 4

Trail running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Integrator 2010

Thursday Feb 17, 2011 #

4 PM

Tempo 31:53 [4] 8.96 km (3:34 / km)
shoes: Mizuno WR 2009

4x8min intervals with Louise, Mike, and Rachel mostly on trails. Started down Lily of the Valley from Salish, then right on Salal, right on 16th, right on Salish. Splits: Salal (3:12-3:20), Park warden's office (4:54-4:46), Salish (6:32-6:36). Had to make a pit stop at the park warden's office half way through the first one.
8:04.44 -- 1'26
7:56.10 -- 2'02
7:57.07 -- 2'02
7:55.05

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Mizuno WR 2009

Wednesday Feb 16, 2011 #

6 PM

Orienteering 28:41 [4] 5.0 km (5:44 / km)
shoes: Mizuno WR 2009

WET at Ambleside Park. Peg race, but there weren't so many there, so always got one of the pegs. Legs felt much better today. Was in the pack with Magnus, Graeme, Troy, and Nate. Got ahead on the second loop.

C • Fire 4

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno WR 2009

Warm up and control pickup with Nate and Troy.

Tuesday Feb 15, 2011 #

5 PM

Intervals 16:12 [5] 4.8 km (3:22 / km)
shoes: Mizuno WR 2010

6x800m intervals at the track with Rachel. Probably my worst interval session in a long time. No speed in the legs. Goal pace was 2:32 for today. Probably not quite recovered from the weekend.

2:41.60 -- 2'01
2:40.00 -- 1'59
2:42.67 -- 2'00
2:43.06 -- 1'59
2:44.58 -- 2'01
2:40.17

Running warm up/down 1:04:50 [2] 10.0 km (6:29 / km)
shoes: Mizuno WR 2010

Monday Feb 14, 2011 #

7 PM

Trail running 1:16:26 15.41 km (4:58 / km) +230m 4:37 / km
shoes: Mizuno WA 2010

Clubrun with Pat, Nate, and Josh. Everyone too tired from the sprint camp to push the pace. Salish, Spanish, Pioneer, East Canyon, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Sasamat, St. Georges.

Sunday Feb 13, 2011 #

8 AM

Orienteering 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WR 2010

Placed some controls out at UBC.

Orienteering 18:00 [2] 2.7 km (6:40 / km)
shoes: Mizuno WR 2010

Vetted the UBC course.

12 PM

Orienteering 12:50 [4] 2.8 km (4:35 / km)
shoes: Saucony X-spikes

Ran in the mass start race, even though I had checked a few of the controls earlier in the week. Quite a fast course, trying to minimize small mistakes. Quite muddy, 14mm spikes would have been appropriate, but there was too much gravel, so went with 9mm.

Fun to watch the chase start after wards.

2 PM

Orienteering 17:12 [4] 3.3 km (5:13 / km)
shoes: Mizuno WA 2010

Last session at Acadia. Went reasonably fast.

Saturday Feb 12, 2011 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: New Balance X 2

Various warm up and down, and running between softball city and Centennial Park.

9 AM

Orienteering race 15:10 [4] 2.4 km (6:19 / km)
shoes: Saucony X-spikes

WRE event on Magnus new South Surrey Bike Park map. Nice, challenging area, with an extreme amount of trails. Quite a tough first control, keeping track of all the trails. Felt a bit out of control going to #1, but got into a good flow after that. Didn't lose much time on the course, maybe 20s total. Good eough for victory and cash prize. Nikolay second, weak Aussie third.

C • weak Aussie 17

C • Congrats! 3

11 AM

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: New Balance X 2

Route choice training with Kristian at Centennial Park in White Rock. Kris has a good sense of humour so decided to do as much as possible straight, even if it meant crossing ravines through the thick forest.

1 PM

Orienteering 15:00 [4] 3.0 km (5:00 / km)
shoes: New Balance X 2

O-tervals at Crescent Park. Had a giant group of 12 start in a mass-start for each interval. Quite high speed, tough to keep on top of the map reading. Eventually swallowed the group from Hong Kong, so we ended up with mass starts of 16 people.

2 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: New Balance X 2

Reran the forested sections of the WRE with Steven and Nathan. Chose different route, and met up at each control.

4 PM

Orienteering race 13:52 [4] 3.1 km (4:28 / km)
shoes: New Balance X 2

Mass start farsta at Minoru Park. Fun race with 70 or so people. Pat, me, and spiderman b-lined it straight to the river, whose aquatic quality I care not to know too much about. Saw a lot of people every on the forked loops.

Finished the first loop in a big pack, then across the river again. Realized that maybe I had a longer fork on the first loop as people started to disapear on other forks. Across the river a third time, but this time I had some trouble getting out of the ditch, so cancelled any future river crossing plans. Went out on the unforked third loop with a 15-20s lead on Will. I think he caught a few seconds on the last loop, but I managed to stay ahead.

Fun race with stiff competition, no room for errors.

Friday Feb 11, 2011 #

Event: Vancouver Sprint Camp

3 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Henrik's AdiZero

Warm up with Brent before the race.

Orienteering race 12:02 [4] 2.1 km (5:44 / km)
shoes: Henrik's AdiZero

Sprint race at the new Olympic Village map, nice map by Louise. Ran pretty well for most of it, but had some problems in the micr-O portion. Perfect location for running in Henrik's Adizeros, which seem to get lighter each time I run in them. 5s behind Will, and about 20s ahead of Magnus.

C • nice, didn't think they sti... 1

Wednesday Feb 9, 2011 #

10 AM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Mizuno WR 2010

Orienteering training with Nathan and Kristian on the warm up course at False Creek. Good flow, though quite tired.

3 PM

Trail running 50:00 [2] 7.8 km (6:25 / km)
shoes: Mizuno WR 2010

EOS group run. Big group today. Agronomy, through Acadia, then Swordfern, Salish, Lily of the Valley, Salal, Cleveland, Nature, Hemlock, Salish, Powerline, through Acadia.

Tuesday Feb 8, 2011 #

6 PM

Intervals 10:02 [5] 3.6 km (2:47 / km)
shoes: Nike Track spikes

12x300m intervals in today's program. Couldn't join the RRR group today, so ran with Nate and Troy at the Kerrisdale track in the evening. A lot of people at the track today. Troy insisted on an "all-out" last interval, had a good lead coming out of the curve, but he pretty much caught me on the last straight away.
50.25 -- 1'10
52.28 -- 1'11
50.33 -- 1'12
50.87 -- 1'18
51.32 -- 1'23
51.51 -- 1'33
49.78 -- 1'34
49.75 -- 1'33
50.50 -- 1'40
49.36 -- 2'27
49.90 -- 3'07
45.73

Average 50.132s

Running warm up/down 1:05:43 [2] 8.31 km (7:54 / km) +11m 7:51 / km
shoes: Mizuno WR 2010

Monday Feb 7, 2011 #

3 PM

Running 37:38 [2] 5.82 km (6:28 / km) +49m 6:12 / km
shoes: Mizuno WA 2010

EOS group run.

6 PM

Trail running 1:21:20 [2] 15.7 km (5:11 / km) +240m 4:49 / km
shoes: Mizuno WR 2010

Clubrun with Nate, Kat, and Zoltan, from Erica's house. 25th, Sasamat trail, Huckleberry, Deer Fern, Nature, Hemlock, Salish, Admiralty, West Canyon, Pioneer, Spanish, Salish, Lily of the Valley, Cleveland, Nature, Deer Fern, Huckleberry, Sasamat, Powerline, 25th.

Sunday Feb 6, 2011 #

9 AM

Running 1:42:44 23.76 km (4:19 / km) +145m 4:12 / km
shoes: Mizuno WR 2009

12mile marathon race pace training for Mike and Tristan. Mike doing 4:00-4:10min/km, and Tristan 3:20-3:30min/km. They did 4 times around a 3mile loop around UBC campus. Ran with Tristan on the first one, since his marathon pace is my 10k pace :) Then dropped back to wait for Mike and Paul. Joined them for 1.5 loops. When Tristan lapped us with 3.6k to go on the last loop, I tried to stick to him again to the end. 8k of high pace, another 7 reasonably hard, and the rest easy.

Loop 1: 16:12.5
Loop 2: 19:12.5
Loop 3, 1 mile: 5:47
Loop 3, 2 miles: 11:12

Saturday Feb 5, 2011 #

2 PM

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony X-spikes

Orienteering 40:00 [4] 6.0 km (6:40 / km) +103m 6:08 / km
shoes: Saucony X-spikes

2011 Troy & Tom's Sprint-training-camp training camp. Ran three courses at Watershed park, set by Louise. The courses involved some off trail running. Had some problems in the beginning, but the compass skills improved eventually. Fun to be out in the woods. Ran the first two by myself, then ran with Troy on the last one.

Friday Feb 4, 2011 #

Note
(rest day)

Thursday Feb 3, 2011 #

4 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +2m 5:00 / km
shoes: Mizuno WR 2009

Tempo 40:01 [4] 11.2 km (3:34 / km) +134m 3:22 / km
shoes: Mizuno WR 2009

40 minute tempo run with Louise, Mike, Rob, and Rachel in little Boston. Ran an undulating 2.1k loop on the roads. Finished 5 figure 8 loops, and one of the shorter loops. Half marathon pace. A little fast on the first, then settled into a nice pace. Nice to see Louise almost set a 10k PB in training on a hilly course.
7:13.99
7:25.90
7:29.67
7:29.80
7:30.93
2:50.83

Wednesday Feb 2, 2011 #

3 PM

Trail running 52:14 [2] 8.4 km (6:13 / km)
shoes: Mizuno WR 2009

EOS group run with Greg, Brian, and Rosie in PS park. Agronomy, Sword Fern, Council, Hemlock, Salish, Powerline, Agronomy.

6 PM

Orienteering 30:08 [3] 6.74 km (4:28 / km) +108m 4:08 / km
shoes: Mizuno WA 2010

Orienteering at Confederation. Nice 3-looped course set by Rachel. Lots of controls. I was a bit sloppy on the first loop, but got better on the last two. Quite tired today.

Tuesday Feb 1, 2011 #

4 PM

Running 10:46 [5] 3.6 km (2:59 / km)
shoes: Mizuno WR 2009

9x400m intervals with Louise, Mike, Rachel, and Rob. Felt not so great at the start, but it got better.
75.28 -- 1'47
73.35 -- 1'46
72.07 -- 1'49
72.28 -- 1'53
72.13 -- 2'00
70.55 -- 1'53
70.87 -- 1'59
70.78 -- 1'51
68.53

Running warm up/down 59:36 [2] 6.68 km (8:55 / km) +37m 8:41 / km
shoes: Mizuno WR 2009

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