Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 29 days ending Feb 29, 2008:

activity	#	time	miles		km		+m		load
Orienteering	9	8:26:08	41.69	(12:08)	67.1	(7:33)	690	248c	233.3
Trail running	6	5:47:43	37.64	(9:14)	60.57	(5:44)			95.5
Running	10	3:33:15	27.9	(7:39)	44.9	(4:45)			57.0
Intervals	1	14:00	2.17	(6:26)	3.5	(4:00)			14.0
Tempo	1	10:00	1.32	(7:33)	2.13	(4:42)			4.0
Terrain running	1	5:00							2.0
Total	20	18:16:06	110.73		178.2		690	248c	405.9

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Thursday Feb 28, 2008 #

Intervals 14:00 [5] 3.5 km (4:00 / km)
shoes: John's Nike shoes

7 times 2 min intervals followed by 1 min rest on trails in PS park. Ran with Henrik, Louise and Petra. H and I ran back to meet the girls so we started together each interval.

Fun to run intervals on the trails!!

Trail running warm up/down 39:33 [2] 7.5 km (5:16 / km)
shoes: John's Nike shoes

Warm up / cool down for intervals.

Wednesday Feb 27, 2008 #

Orienteering 20:10 [4] *** 3.8 km (5:18 / km)
shoes: John's Nike shoes

O at BCIT campus. Nice course by Henrik. A couple of 10 sec mistakes here an there. A bit unfocused out of the start.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: John's Nike shoes

Warm up and cool down picking up controls (with Henrik and Magnus).

Tuesday Feb 26, 2008 #

Trail running 54:20 [2] 9.07 km (5:59 / km)
shoes: John's Nike shoes

Trail run with Louise in Pacific Spirit Park.

Tempo 10:00 [3] 2.13 km (4:42 / km)
shoes: John's Nike shoes

2 by 5 mins tempo with Louise. 1.08 km, 1.03 km.

Monday Feb 25, 2008 #

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: John's Nike shoes

Easy run around campus.

Sunday Feb 24, 2008 #

Trail running 1:33:50 [2] 13.0 km (7:13 / km)

Trail run with Louise and Meghan at Belcarra Park. Ran from the big parking lot in the middle of the village. Ran first north on top of the ridge down to the shore on the north side. Then ran south along the coast past Admiralty Point. Nice trail for running on. Another nice day in Vancouver -- sun with 9 degrees C.

C • nine degrees 2

Saturday Feb 23, 2008 #

Trail running 1:20:00 [3] 15.0 km (5:20 / km)
shoes: Asics Cumulus

Trip to the north shore with Henrik, Petra, and Meghan. Ran from Park Royal Mall up the West side of Capilano River to the Cleveland Dam. Lots of nice trails in there and some nice forest too. Ran back on the east side a bit before crossing over the river on a bridge. Nice day.

Friday Feb 22, 2008 #

Trail running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Cumulus

Ran with John Markez down on the beach in the dark.

Thursday Feb 21, 2008 #

Trail running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Cumulus

Ran down on the beach in the sun.

Wednesday Feb 20, 2008 #

Note
(sick)

Wanted to do the WET, but holding back another day or so. Brought camera and tripod and took some pictures of the park and the lunar eclipse.

Monday Feb 18, 2008 #

Note
(sick)

Still sick, but went to Port Moody in the afternoon.

Sunday Feb 17, 2008 #

Orienteering race 16:48 [4] *** 2.5 km (6:43 / km) +70m 5:54 / km
14c (sick) shoes: New Balance X 1

Race at Deep Cove. Quite nice area. Lots of nice open forest combined with nice parks. Quite hilly. Pretty clean race, no more than 10-15 secs error, though I don't think going over the top to 13 was a good idea.

Orienteering race 23:22 [4] **** 3.0 km (7:47 / km)
19c (sick) shoes: New Balance X 1

Chase start at Deep Cove. Started 1:16 behind Henrik, 0:38 behind Brent, and 0:06 behind Geir. Pushed it hard in the beginning so Geir and I could cacth Brent. Then eased off a little and let Geir and Brent do most of the work until the forked loops began. Brent and I were on the same forked so probably had a little bit off an advantage over Geir. Had a 20 sec mistake on #16 (my #13). Gained a couple off seconds on Brent by jumping a fence near the end, but not chance in the sprint. Pretty exciting to race.

Note

Vancouver Sprint Training Camp

Saturday Feb 16, 2008 #

Orienteering 10:28 [4] ***** 1.5 km (6:59 / km)
shoes: Intergrators 2006

Vancouver Sprint Training Camp - Whytecliff park
Forked masstart event at Whytecliff park. Good run for the most part. My only mistake was #5 where everyone else in the train had the other fork, and I got confused. Henrik 32sec ahead.

Orienteering 19:00 [3] **** 2.2 km (8:38 / km)
shoes: Intergrators 2006

Partner-O with Henrik at Cypress Falls. Alternating controls where we only had our controls, not the partner's controls. Made a mistake to the finish, because of no compass, and I wasn't sure where we were, other than that no mistakes. Kept quite good speed.

Orienteering 15:00 [4] **** 2.5 km (6:00 / km)
shoes: New Balance X 1

Orienteering intervals with Henrik at Capilano College. Did 3 controls at interval pace, and itwas forked. And then jogged 1 control. Henrik won 5 intervals, I won 3, but I was really close to winning one of them :)

Orienteering race 14:00 [3] *** 2.5 km (5:36 / km)
(sick) shoes: New Balance X 1

Dog bones race at Capilano College. Started feeling sick after the intevals, so I was going to just jog this one (I was wearing my blue/yellow warm up jacket!), and did for the first 3 controls with Henrik. Then Henrik started running faster and we were suddenly in the lead. Ran fast the rest, but held back a bit.

Orienteering race 11:46 [3] *** 2.4 km (4:54 / km)
(sick) shoes: New Balance X 1

Race at Cates Park. Feeling really feeling sick. Focused on a clean run.

Friday Feb 15, 2008 #

Event: Vancouver Sprint Training Camp

Thursday Feb 14, 2008 #

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: John's Nike shoes

Checking locations at Acadia for the sprint training camp.

Wednesday Feb 13, 2008 #

Running 50:00 [3] 12.6 km (3:58 / km)
shoes: John's Nike shoes

Run with Henrik from his house. Had a bad stomach so had to stop and walk back.

Tuesday Feb 12, 2008 #

Running 22:00 [3] 5.5 km (4:00 / km)
shoes: John's Nike shoes

Run around campus, but at reasonably high speed (about WET speed) for most of it.

Sunday Feb 10, 2008 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Easy run downtown Vancouver after the First Half half-harathon, which Henrik, Louise, and Meghan ran.

C • Picture 2

Saturday Feb 9, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Cumulus

Easy run around UBC campus.

Wednesday Feb 6, 2008 #

Orienteering 20:00 [4] *** 4.0 km (5:00 / km)
12c shoes: Asics Cumulus

Various orienteering exercises at UBC with Henrik and Louise.

Orienteering 27:06 [4] *** 5.1 km (5:19 / km) +80m 4:56 / km
31c shoes: New Balance X 1

Orienteering at Prince of Wales. Use my new shoes. Work quite well on urban areas. Had to read the map carefully in the beginning because the controls were on quite tricky locations.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Cumulus

UBC warm up / cool down

Tuesday Feb 5, 2008 #

Orienteering intervals 20:00 [4] **** 4.0 km (5:00 / km)
shoes: New Balance X 1

Langbakk intervals at UBC. Planed a simple course on the UBC map. Put a map from Bergen on the back with tour-orienteering controls. The idea was to run the UBC course while picking two random controls on the Milde map and plan the best route. Might need to improve on the concept since it was way to difficult. 1) high speed 2) had to flip the map 3) ran at night with headlamp. Maybe a solution where the page is split in two with each half is a map -- then I didn't have to flip over the map.

C • Langbakk intervals? 3

Terrain running 5:00 [3]
shoes: New Balance X 1

Ran some stairs to improve technique. Executing a set of stairs causes a ~10 sec temporary loss of contact with the map. The stairs are very much like controls 1) slow down 2) difficult to execute 3) change of direction 4) temporary loss of contact with map. Therefore, plan which direction I should run in after the stairs, before I reach the stairs.

C • stairs 1

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance X 1

Sunday Feb 3, 2008 #

Orienteering 32:00 [3] ***** 3.1 km (10:19 / km) +70m 9:17 / km
18c shoes: Intergrators 2006

Orienteering "race" at Fred Queen's Park. Two loops where every second control was forked. In the end everyone ran the same course. Was very fun, until I made a big mistake on 6 and 7. Pretty good map. Twisted ankle very badly in a crazy rocky area, so jogged later half of loop 2. Smooth run by Henrik!

Ran into Juha Metsaranta at Mount Doug -- invited him to run our race. Fun to have another orienteer in the nearby area (lives in Victoria now).

Placed 4 sport Ident units in the forest. This worked quite well. Splits later, when I figure out how to connect laptop to network. We should do this kind of exercise more often. Overall a great orineteering weekend.

C • fun 4

Orienteering warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Intergrators 2006

Control placing and pickup. Ankle really sore at pickup, but seems pretty good this evening.

Saturday Feb 2, 2008 #

Orienteering 2:29:30 [2] **** 12.3 km (12:09 / km) +400m 10:27 / km
43c shoes: John's Nike shoes

Tour de Many controls, Controls 97-138
Orienteering at Thetis Lake with Henrik. Ran a really really long course. Henrik's GPS measured 16km. Quite nice terrain for the most part. Was surprised how nice the white was.

Orienteering 23:00 [3] ***** 2.0 km (11:30 / km) +70m 9:47 / km
15c shoes: New Balance X 1

Downhill-orienteering at Mount Douglas. Very technical area. Bought some nice new cross country shoes (New Balance). They are orange, so might match my yellow swiss suit, naah probably not.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance X 1

Friday Feb 1, 2008 #

Orienteering 33:58 [4] **** 7.2 km (4:43 / km)
96c shoes: John's Nike shoes

Tour de Many controls, Controls 1-96
Ran a course with 100 controls with Henrik at Vanier Park. Alternated leading the way. The one leading had to touch the control location while the other could shortcut a little to lead into the next control. The flow was therefore quite smooth. The pace ended up high because after tagging a control you had to sprint to catch up to the other so that you could lead later on. Made a mistake and skipped the four controls in a loop just west of the fenced in rectangular gravel lot (3/4 through the course), so we only did 96 controls. Henrik therefore wants to do 200 controls this weekend. Henrik's GPS said our pace was near 4min/km.

Running warm up/down 14:15 [2] 2.8 km (5:05 / km)
shoes: John's Nike shoes

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