Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m	load
Trail running	15	15:53:21	104.67	(9:07)	168.45	(5:40)	1617	225.8
Running	13	10:27:36	65.3	(9:37)	105.09	(5:58)	200	125.5
Orienteering	9	6:14:20	28.18	(13:17)	45.35	(8:15)	350	261.8
Tempo	7	3:23:23	33.82	(6:01)	54.42	(3:44)	470	162.7
Pool running	5	2:54:37						66.5
Intervals	6	1:13:52	13.65	(5:25)	21.97	(3:22)	324	71.5
Terrain running	1	1:04:34	3.25	(19:52)	5.23	(12:21)	68	12.9
Strength	2	36:58						11.4
Swimming	1	10:00	0.12	(1:20:28)	0.2	(50:00)		4.0
Total	38	41:58:41	248.99		400.7		3029	942.1

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Thursday Sep 30, 2010 #

Terrain running 1:04:34 [2] 5.23 km (12:21 / km) +68m 11:36 / km
shoes: Mizuno WA 2010

Mission 6
Today's mission was to be the first unit ever to complete the terrain loop of doom in Pacific Spirit Park at nighttime. Comrades Ian the hardman and Andy the navigator we're available for the mission. Loaded the GPS track of a previous successful completion at daytime, and after replaying the Russian national anthem once we headed out at 19:43 from the Westpoint headquarters. Andy's job was to keep us on the line, while I tried to remember how to get through the forest. It was quite difficult to find our way at nighttime.

Mission completed.

C • Well done =) 4

Trail running warm up/down 29:59 [2] 5.38 km (5:34 / km)
shoes: Mizuno WA 2010

4 PM

Tempo 34:19 [4] 9.49 km (3:37 / km) +50m 3:31 / km
shoes: Mizuno WR 2010

3x3.2k tempo with Paul, Mike, and Julien. 2min rest. The goal was to run the goal pace for the Victoria half marathon, i.e. 3:35min/km, for 1:15:35. Paul somehow managed to keep the exact pace without a GPS.

Started dowm Stadium from Main Mall. Right onto West Mall, Agronomy, Lower Mall, University, turn around at the scooter on Marine Drive. Back the same way. 5:40-5:42 in the way out, 5:45 back.

C • No GPS 4

Running warm up/down 50:30 [2] 7.47 km (6:46 / km)
shoes: Mizuno WR 2010

Wednesday Sep 29, 2010 #

4 PM

Pool running 45:22

Pool running workout with the UBC team. Warmup 25:20, then 10x30s on, 1min off. Cool down 5:02. Almost felt like running 200s on the track.

7 PM

Orienteering 1:02:44 [2] 5.0 km (12:33 / km)
shoes: Mizuno WA 2010

Nice relocation training in Central park with Ian and Zoltan. Arrived late so we got to run in the dark, which made it a lot better. Switched leading, while the others couldn't read their map. We were quite evil, trying to drop each other off at the most confusing spots. The last person to relocate had to lead the next time. The "revenge" got sweeter and sweeter each time.

Tuesday Sep 28, 2010 #

4 PM

Tempo (CouncilLoop) 30:48 [4] 8.1 km (3:48 / km) +180m 3:25 / km
shoes: Mizuno WA 2010

6x5min trail intervals with Mike in PS park. Started down Salish from Council, right on Hemlock up the hill, then right on Council. Felt pretty good today, didn't have any problems keeping the pace up. Loop was between 1.30km and 1.35km with a fair bit of climb.

Beautiful, sunny day!

5:12.30 -- 1'43
5:09.85 -- 1'20
5:09.05 -- 1'21
5:08.17 -- 1'24
5:05.05 -- 1'22 (Mike started 12-13s ahead of me)
5:03.85

Running warm up/down 47:26 [2] 6.99 km (6:47 / km)
shoes: Mizuno WR 2010

Monday Sep 27, 2010 #

6 PM

Trail running 1:13:08 [3] 15.5 km (4:43 / km) +150m 4:30 / km
shoes: Mizuno WR 2010

Clubrun #96 with Ian from Kristian's house. Mixed it up a bit: Swordfern to SW Marine, up Clinton, left on Sasamat trail, Huckleberry, Deer Fern, Hemlock, Salal, Lily of the Valley, Blanca street, West canyon, Admiralty, Salish, Sword fern.

Sunday Sep 26, 2010 #

10 AM

Running 1:30:00 [2] 18.79 km (4:47 / km) +150m 4:36 / km
shoes: Mizuno WA 2010

Long run in PS park with Paul, Mike, Al, and Rachel. SW Marine, Clinton, Sasamat, Vine Maple, Lily of the valley, Salish, Spanish, Cleveland, Spanish, Admiralty, NW Marine drive. Exactly 90minutes on the second.

5 PM

Intervals hills 8:00 [5] 1.44 km (5:33 / km) +160m 3:34 / km
shoes: Mizuno WR 2010

4x2min hill intervals with Louise and Kristian up Salish from NW Marine drive. Kris is a strong hill runner, he just took off, no chance to follow.

The last one was a reverse chase, with Louise starting 20s ahead of me, and Kristian 15 behind me. I did run the last one quite a bit faster.
368m, 2'34
363m, 3'04
375m, 5'31
417m

Running warm up/down 34:07 [2] 4.69 km (7:16 / km)
shoes: Mizuno WR 2010

Saturday Sep 25, 2010 #

11 AM

Note

Nice 2hour bike ride with Ingrid on the trails at Lost Lake. Did most of the green trails, tried some blue ones, but without suspension it's not to much fun. Great day!

Friday Sep 24, 2010 #

4 PM

Pool running 47:09

12x1min, 1min off pool intervals with Mike.

6 PM

Tempo 16:58 [4] 4.35 km (3:54 / km)
shoes: Mizuno WA 2010

Kristian missed yesterday's workout, so went and did 4x4min plus 4x1min trail intervals in PS park with him. Stayed behind as the pace was high enough that I'd need fresh legs to push the pace any faster. Skipped the 3rd one.

Hemlock at Nature down to Huckleberry, left on Deer Fern, left on Nature back to Hemlock. 1.1k each interval.

4:20.72 1'00
4:17.91 1'11
(4:23.21 1'16)
4:17.60 1'38

1.051km for the 4x1mins.

Trail running warm up/down 29:12 [2] 3.94 km (7:25 / km)
shoes: Mizuno WA 2010

Thursday Sep 23, 2010 #

4 PM

Tempo (ChancellorLoop) 32:44 [4] 8.92 km (3:40 / km)
shoes: Mizuno WA 2010

4x8min tempo intervals on trails in PS park. 1 minute rest between. Felt pretty good today. Did the whole workout 50 seconds faster than the last time, just before Barebones, Nice!

Splits: Cleveland: 2:46-2:52, Spanish: 3:49-3:57, Fork: 6:15, Salish: 6:50-6:57.

8:09.12 1'27
8:11.30 1'30
8:11.75 1'55
8:12.02

Running warm up/down 47:02 [2] 7.38 km (6:22 / km)
shoes: Mizuno WA 2010

8 PM

Pool running 25:00

3x5min intervals in the outdoor pool with Kristian. Nice to swim outside in the dark with light rain as well.

Swimming 10:00 [3] 0.2 km (50:00 / km)

200m medley, with each 50m as intervals. Wasn't really able to do the butterfly.

Wednesday Sep 22, 2010 #

6 PM

Orienteering race 28:48 [4] 3.2 mi (9:00 / mi) +100m 8:12 / mi
shoes: Mizuno WA 2010

Orienteering at Whytecliff park in West Van. Mass-start with Ian and Magnus. Eventually caught Jamie Steward. Got a little gap to Magnus on #10, but lost it on 11 when I couldn't see the flag. Took the ocean route to #15, forgetting the high tide, couldn't catch up to Magnus after that.

Fun tricky course.

Tuesday Sep 21, 2010 #

4 PM

Intervals 10:45 [5] 4.0 km (2:41 / km)
shoes: Nike Track spikes

20x200m intervals with 1min off, at the track with Mike, Kelsey, and Julien. Ran out of splits after 13 intervals. Started feeling tired after the 12th interval. The last 4 were quite tough, especially since I was by myself at that point. Ran into a moderate breeze (Beaufort 4) on the odd numbered intervals.
1) 30.75 1'07
2) 33.75 1'01
3) 33.36 1'07
4) 31.95 1'27
5) 32.77 1'07
6) 32.10 1'12
7) 32.36 1'11
8) 31.94 1'14
9) 33.19 1'10
10 32.50 1'07
11) 32.83 1'00
12) 32.12 1'19
13) 32.21
16) 30.5 (Raced Julien on his last one)
20) 31.3

Running warm up/down 1:10:00 [2] 10.0 km (7:00 / km)
shoes: Mizuno WR 2010

Warmup (30:48), strides, etc.

Monday Sep 20, 2010 #

Trail running 1:12:22 [2] 15.0 km (4:49 / km)
shoes: Mizuno WA 2010

Clubrun #95 in PS park with John, Nate, Ian, and of course Kristian. Salish, Admiralty, Spanish, Salish, Lily of the Valley, Salal, Hemlock, Salish, Council, Swordfern, through Acadia.

I hit my right knee on Sunday and have been limping all day. Managed to bruise the muscle just below the knee cap, so the leg wants to touch the ground in a fully extended fashion, which makes running look pretty funny. The first 5 minutes were tough, but gradually got a little better. Might have to skip intervals tomorrow if it doesn't get better.

C • knee =( 2

Sunday Sep 19, 2010 #

10 AM

Orienteering race 1:27:00 [4] 7.1 km (12:15 / km)
shoes: Integrator 2010

BC champs long at Thetis Lake. i really enjoy this area for orienteering. Today was not a great day for me though. The beginning went reasonably ok, with just a 1 min mistake on 4. Felt I could move through the salal pretty well, so tried some straight routes where possible. Then I had some troubles finding #10, which was in a small depression. Ran around for a while trying to find it and lost maybe 5 minutes. To 11 I picked what I thought was a pretty good route by going diagonal through the white to the road. Louise was at 10 together with me, and was a little ahead of me when she got to the road, because she took a nice trail that I didn't see.

Then to 12 I made a pretty seriously hilraious parallel error where I managed to make the map fit the terrain such that I actually crossed a river and searched in a hill 400m from the hill with the control. Lost maybe 12 minutes here. After that it was damage-reduction mode for me and I tried to just make sure I made it back. Ok on the last few controls. About 16 minutes behind David and Magnus, who still had lots of trouble on their runs.

Nice weekend of orienteering, thanks VicO!

Saturday Sep 18, 2010 #

Event: BC orienteering champs

10 AM

Orienteering race 14:51 [4] 2.9 km (5:07 / km)
shoes: Integrator 2010

BC sprint champs at Royal Roads. A sweet, super-accurate map by Magnus made this a lot of fun. Had a pretty clean race.

Was a little hesitant out of the start trying to get used to a sprint map of a forest area, but after the first control I felt I had good flow. Tried to go straight as much as possible through the mainly open forest. 1 minute ahead of Andy and Todd.

Trail running warm up/down 46:58 [2] 7.0 km (6:43 / km)
shoes: Integrator 2010

Warmup for the races, then a longer cool down after the middle (26:58) with Nate, Louise, and Kristian. Ran on the sweet trails in the forest part of the campus, these would be excellent clubrun trails!

2 PM

Orienteering race 32:58 [4] 4.9 km (6:44 / km)
shoes: Integrator 2010

BC middle champs also at Royal Roads, but at 1:10 000. Another pretty good race, just one or two route choices that maybe were not ideal. Lost a little bit of time on the leg crossing the road, where my route had too much up and down. Lost about 20seconds compared to Graeme on that one. Excellent map by Magnus again, it was nice to be able to trust the map.

3-4 minutes ahead of Graeme and David.

Thursday Sep 16, 2010 #

5 PM

Tempo (Trail) 30:34 [4] 8.0 km (3:49 / km) +150m 3:30 / km
shoes: Mizuno WA 2010

5x6min trail intervals with Kristian and Ian on the trails in PS park. Start at Salish at Iron knee, Salish, Council, Hemlock, back to Salish and the start. Managed to keep a real even apce on these so that's good. Had 1:07-1:10 to the first corner, 2:58-3:00 to the second corner. Not sure how long these were, probably around 1600m. A few gradual uphills, and a steeper downhill down Hemlock at the end. Kristian getting in better shape, not too far behind on the third one. Ian running well too.
6:06.18 1'54
6:06.31 1'44
6:08:67 1'27
6:07.25 2'26
6:05.43

Trail running 57:58 [2] 11.0 km (5:16 / km)
shoes: Mizuno WA 2010

Warm up from Gage to Kristian's house, then to the intervals (23:44). Cool down home (24:38).

Wednesday Sep 15, 2010 #

7 PM

Orienteering race 26:10 [4] 4.0 km (6:33 / km) +100m 5:49 / km
shoes: Mizuno WR 2010

Mass start at McCartney Creek in North Vancouver. Was with the pack for the first few, then got a lead after a big hill. Couldn't find 11, so was caught up by everyone again. Thought I had ditched Grame on the way to the last control, but he was right behind me. Got to the last first, but had to climb some rocks to get out and Graeme outsprinted me for the finish.

Fun race!

Then a black bear walked onto the soccerfield right next to the finish, and we all watched it for half a hour as it walked around pushing garbage bins over.

Tuesday Sep 14, 2010 #

4 PM

Intervals 15:25 [5] 4.8 km (3:13 / km)
shoes: Asics Hyperspeed 3

6x800m intervals at the track with Mike, Rachel, and Kelsey. Felt really tired, so wasn't sure if I was going to be able to finish this. Not super-awesome times, but glad I could make it. Ran out of splits on my watch, so the last two are estimates.
2:35.43 -- 2'18
2:34.83 -- 2'17
2:34.38 -- 2'14
2:35.04
2:34.3
2:31 (paced by Rachel on the first and last 200 so it went a bit faster)

Now for some easier days ahead of the BC champs!

Running 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Mizuno WR 2010

Warmup: 32:47
Cool down: ~25mins

Monday Sep 13, 2010 #

Trail running 1:25:48 18.0 km (4:46 / km) +150m 4:35 / km
shoes: Mizuno WA 2010

Clubrun #94 from Kristian's house, which is literally 25m from Swordfern.
Sword Fern, Council, Salish all the way down to Camosun and 41st, Sasamat, Huckleberry, Deer Fern, Nature, 16th, Lily of the Valley, Salish, Spanish, Admiralty, Salish, Swordfern. Probably one of the longest possible routes in PS park without going on the road, crossing itself, or going in loops.

Ran with David, Kristian, Andy, and Ian. Was getting dark after about 50 minutes. Feeling quite tired on Admiralty, probably from 3 days of double training.

For the record, Markez did show up, but after we had headed out, and our teleconection signals didn't intersect in the woods for some reason, so never found him.

5 PM

Strength 16:58 [2]

Shortened strength workout.

Pool running 31:06

5x3min intervals in the pool with the UBC Cross team.

Sunday Sep 12, 2010 #

10 AM

Orienteering race 1:02:00 [4] 7.0 km (8:51 / km)
shoes: Integrator 2010

Forked mass-start event at Deep Cove. Had some trouble on the first loop, and got a bit behind. Saw that David was ahead of my and worked hard to catch him up. Got withing 5s of him on the third loop. Took some different route choices, but we were always about 5s apart. Had different butterflies right at the end. Again punched 10s behind him, but couldn't catch him on the last few controls. Exciting to run such a close race!

Raining really hard today!

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Integrator 2010

8 PM

Trail running 1:10:46 [2] 13.0 km (5:27 / km)
shoes: Mizuno WA 2010

Trail run with John in PS park. Sword fern, Council, Sasamat, 16th, Salal, Loly of the Valley, Salish, Spanish, 4th back. Ran into a police officer in the woods near 16th looking around with a flashlight. He was there responding to a call about a bike that had been taped to a tree...

Saturday Sep 11, 2010 #

9 AM

Intervals 12:00 [4] 2.93 km (4:06 / km) +164m 3:12 / km
shoes: Mizuno WR 2010

4x3 min hill intervals with Mike. 3min run down the hill between each repeat. Ran from the bottom of NW Marine Drive at Spanish Banks and up the road.

Running warm up/down 43:42 [2] 8.77 km (4:59 / km) +50m 4:51 / km
shoes: Mizuno WR 2010

5 PM

Trail running 1:10:00 [2] 9.2 km (7:37 / km) +200m 6:52 / km
shoes: Mizuno WR 2010

Easy run with Louise on the north shore. Cara and Alison there also.

Friday Sep 10, 2010 #

Note
(rest day)

Pool closed today, was thinking of doing 6x1min intervals with 1min off.

Thursday Sep 9, 2010 #

5 PM

Tempo (Trail) 36:00 [4] 9.56 km (3:46 / km) +90m 3:36 / km
shoes: Mizuno WA 2010

6x6min tempo intervals on the trails in PS park. Nice big group consisting of Kristian, Nate, and Ian. 2 minute rest between each. Intervals 1/3/5 were uphill on Swordfern from Imperial to Salish, and intervals 2/4/6 were downhill from 16th along Salish onto Iron Knee to Imperial.
1.51km (3:59min/km)
1.71km (3:31min/km)
1.48km (4:04min/km)
1.71km (3:31min/km)
1.46km (4:07min/km)
1.69km (3:33min/km)

Trail running 43:05 [2] 6.33 km (6:49 / km) +67m 6:28 / km
shoes: Mizuno WA 2010

Warm up / down from Kristian's house in Acadia.

Wednesday Sep 8, 2010 #

7 PM

Orienteering race 37:40 [4] 5.3 km (7:06 / km) +150m 6:14 / km
shoes: Integrator 2010

Orienteering at Robert Burnaby Park. Two 2.7k loops. Had a good run, felt pretty smooth running through the woods. Fun course, definitely went to some spots I've never been to before. Also got to go to the nasty copper pit in the stream -- on the plus side, my shoes have now been cleaned!

Beat virtual Henrik with 45 seconds, nice!

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WR 2010

Warm up with Kristian and Magnus.

Tuesday Sep 7, 2010 #

5 PM

Intervals 12:04 [5] 4.0 km (3:01 / km)
shoes: Asics Hyperspeed 3

10x400m at 71-73s laps with the team at the track. Tristan, Mike, Nathan there. Louise showed up to do some 200s barefoot. Felt pretty decent today. A bit of a wind on the last curve.
69.49 -- 1'16
72.25 -- 1'14
73.78 -- 1'08
72.87 -- 1'11
71.53 -- 1'07
72.92 -- 1'14
72.84 -- 1'14
72.56 -- 1'08
72.93 -- 1'02
72.76

C • Suit up 1

Running warm up/down 48:00 [2] 7.0 km (6:51 / km)
shoes: Mizuno WR 2010

Warm up from Mike's place (21:17). 6 strides on the grass. Short cool down.

Monday Sep 6, 2010 #

12 PM

Strength 20:00 [3]

Strength session with the team at the UBC aquatic centre.

Pool running 26:00

Pool running at UBC.
Did 2x6min intervals, plus warmup/down

8 PM

Trail running 1:11:38 14.0 km (5:07 / km)
shoes: Mizuno WA 2010

Clubrun with Kristian and princess. Salish, Council, Sasamat, St. Georges, Salish, Imperial, Iron Knee, Council, Sword Fern, through Acadia back. Raining and 12 degrees.

Felt pretty good today.

C • ggggggrrrrrrrrr 3

Sunday Sep 5, 2010 #

11 AM

Trail running long 2:59:32 [2] 25.6 km (7:01 / km) +900m 5:58 / km
shoes: Mizuno WR 2010

Longerish run with Nate from Chekamus River parking lot to Rubble Creek parking lot. Swapped cars with the other group consisting of Magnus/Andrea/Louise/Kristian. They ran the other direction.

Big climb from the start at 900m up to the alpine. Went by Garibaldi Lake (a nice blue lake in the middle of the mountains). Highest point at around 1800m. Nice run!

Magnus's GPS track:

C • not jealous at all... 5

Saturday Sep 4, 2010 #

9 PM

Tempo 22:00 [4] 6.0 km (3:40 / km)
shoes: Mizuno WR 2010

35 minute Fartlek exercise with Mike and Tristan at UBC. Pickups between 1 and 3 minutes in the residential roads near Blanca (also called little Australia). Jogging rest for about 30 seconds. Quite tough training, a bit tired from yesterday's trainings.

Running warm up/down 50:12 [2] 10.0 km (5:01 / km)
shoes: Mizuno WR 2010

Friday Sep 3, 2010 #

8 AM

Intervals 15:38 [5] 4.8 km (3:15 / km)
shoes: Asics Hyperspeed 3

Morning intervals at the track 4x1200m. Felt a bit tired on the warm up, and the intervals felt tough too. Not super fast times, was hoping to consistently do 3:50.
3:49.88
3:52.73
3:55.83
3:59.52

Running warm up/down 41:37 [2] 6.0 km (6:56 / km)
shoes: Asics Hyperspeed 3

6 PM

Trail running 45:55 [2] 9.5 km (4:50 / km)
shoes: Mizuno WR 2010

Nice run in PS park with Nate. Salish, Swordfern, Council, Hemlock, Salish, Swordfern.

Thursday Sep 2, 2010 #

5 PM

Trail running 1:02:00 [2] 12.5 km (4:58 / km) +150m 4:41 / km
shoes: Mizuno WR 2010

East run with Kristian from UBC around the trails. Was planning on doing 5x7 but my stomach hurt bad. Tomorrow at lunch time hopefully.

Wednesday Sep 1, 2010 #

6 PM

Orienteering 22:09 [4] 4.0 km (5:32 / km)
shoes: Mizuno WA 2010

Memory-O at Confederation park.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WA 2010

Control pickup with Ian the hardman.

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