Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m	load
Running	16	11:24:25	72.01		115.88		354	167.1
Trail running	9	11:02:06	64.81	(10:13)	104.3	(6:21)	2557	148.3
Orienteering	5	3:41:24	21.28	(10:24)	34.25	(6:28)	85	100.8
Intervals	6	1:01:40	11.74	(5:15)	18.9	(3:16)	170	61.7
Pool running	1	29:00						15.2
Tempo	1	26:35	4.91	(5:25)	7.9	(3:22)	53	21.3
Total	29	28:05:10	174.75		281.23		3219	514.3

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Friday Apr 29, 2011 #

4 PM

Trail running 45:09 [2] 6.81 km (6:38 / km) +18m 6:33 / km
shoes: Mizuno WR 2011

EOS group run

Thursday Apr 28, 2011 #

5 PM

Intervals 5:40 [5] 2.1 km (2:42 / km)
shoes: Mizuno WR 2011

7x300m intervals at the track. Louise, Rachel, Dorian, and Rob. Good speed, a bit windy on the last 100m. Toe painful in the Asics Hyperspeed, so ran in the waveriders instead, and it was much better.
48.17 -- 2'37
47.90 -- 2'41
48.89 -- 2'40
49.08 -- 2'47
49.10 -- 2'40
49.24 -- 2'45
49.27

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WR 2011

Tuesday Apr 26, 2011 #

4 PM

Intervals 5:21 [5] 1.6 km (3:21 / km)
shoes: Mizuno WR 2011

Useless interval session at the track. No power in the legs, and my toe is still bugging me. Probably should take some rest. Supposed to do 5x1200, but went home after 1.33 intervals. 8k race this weekend!

3:56.12 (73, 79, 84)
1:14.56

Running warm up/down 40:45 [2] 6.05 km (6:44 / km) +33m 6:33 / km
shoes: Mizuno WR 2009

Monday Apr 25, 2011 #

2 PM

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: Mizuno WA 2010

Checking control locations in Robert Burnaby park. Hope people bring o-shoes! :D

7 PM

Trail running 48:46 [2] 9.51 km (5:08 / km) +150m 4:45 / km
shoes: Mizuno WR 2009

Clubrun with Zoltan, Nathan, and Ian the hardman. Ate too late, so dropped out at 48 minutes. SW. Marine, Salish, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sasamat.

Sunday Apr 24, 2011 #

4 PM

Trail running 46:50 8.2 km (5:43 / km) +207m 5:04 / km
shoes: Mizuno WA 2010

Run around Alice Lake area with Magnus. Soft dirt trails, and sections of open rainforest. Great area for orienteering.

Saturday Apr 23, 2011 #

Pool running 29:00

6x90s intervals in the pool at UBC. 1 minute rest.

3 PM

Trail running 1:57:32 [2] 10.73 km (10:58 / km) +614m 8:31 / km
shoes: Mizuno WR 2010

Long trail run with Louise and Magnus in one of my favourite running areas. Started at parking lot at the smoke bluffs in Squamish. Ran around all hills except for Mt. Crumpit and Co-Crumpit. Nice sunny day, great run!

Friday Apr 22, 2011 #

8 AM

Trail running 1:48:26 [2] 16.0 km (6:47 / km) +600m 5:42 / km
shoes: Mizuno WR 2009

Trail run with Jack on the north shore. Started at Lynn Headwaters, down to Seymour, up the powerline, then BP to Old Buck. Left on Old Buck onto a trail I haven't been on before. Headed towards the upper Deep Cove lookout, but we turned down before getting there. Down to Deep Cove. Nice sunny day. Great to be in Deep Cove, as always.

Training camp in Squamish the next two days!

Thursday Apr 21, 2011 #

8 PM

Running warm up/down 35:00 [2] +18m
shoes: Mizuno WR 2011

From home to Kerrisdale track.

Intervals 3:00 [5] 1.2 km (2:30 / km)
shoes: Nike Track spikes

6x200m intervals at the track. 2:15-2:30 rest. Toe started to bug me on the last few, so didn't do all 8 intervals.
29.57
29.50
29.93
30.23
29.55
31.37

Wednesday Apr 20, 2011 #

4 PM

Running 40:32 [1] 6.25 km (6:29 / km) +28m 6:21 / km
shoes: Mizuno Universe 2011

EOS group run.

7 PM

Orienteering 23:01 [4] 5.46 km (4:13 / km) +35m 4:05 / km
shoes: Mizuno WR 2011

Orienteering in Stanley Park. The first part was an SI course with extra controls. You had to go to the right control based on the control description. The second part was a longer course around the rest of the park. Fun!

Feet are recovering, was able to run like normal.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WR 2011

Warm up with Magnus.

Sunday Apr 17, 2011 #

9 AM

Running race 32:48 [4] 10.0 km (3:17 / km)
shoes: Mizuno Universe 2011

2011 Sunrun. 32:48.1. Goal was to run a 16:20 first half, and hope for a 16:40 second half. Felt good the whole way. New PB by 58 seconds, also new PB on 8k by 45s. Passed Drew N just before 5k. Got passed by Shaun S.W., but got him back at 9k. Nice, sunny day. Louise with a 39:08 run.

Splits
3:03.79 downhill on Georgia
3:13.83
3:22.48
3:13.58
3:24.05 -- 16:17.73 5k, up to Burrard Bridge
3:17.44
3:22.52
3:14.37 -- 26:12.06 8k
3:22.74 up to Cambie Bridge
3:15.12

C • ripper 12

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Warm up with Rachel, Louise, and Ian.

Saturday Apr 16, 2011 #

9 AM

Running 28:20 [2] 5.0 km (5:40 / km)
shoes: Mizuno Universe 2011

Easy run with Dorian, Louise, and Rachel in the Kits beach area. Did 6 strides as well.

Friday Apr 15, 2011 #

Note

Got a new pair of shoes today:
Mizuno Universe: 128g

4 PM

Running 28:08 [1] 4.66 km (6:02 / km)
shoes: Mizuno WR 2011

EOS group run. Down West Mall, Anthropology, Western Parkway, Agronomy Road.

Thursday Apr 14, 2011 #

Note

Measured the weight of my running shoes:
AdiZero pro: 197g
Nike track spike: 224g
Asics hyperspeed: 234g
Mizuno waverider: 390g

Guess it will have to be Adizero's yet again this Sunday...

C • nice, aim for sunday? 32min? 3

10 PM

Running 20:04 [3] 4.97 km (4:02 / km)
shoes: Henrik's AdiZero

Easy run around the neighbourhood with a few pickups.

Wednesday Apr 13, 2011 #

7 PM

Orienteering 27:34 [4] 6.79 km (4:04 / km) +50m 3:55 / km
shoes: Mizuno WR 2009

Orienteering at Champlain Heights. A nice course set by Sam (and David). I liked the controls in the tricky residential area near 3-5 and 11. Slightly illegal route from 2-3, but it was too tempting. Wasn't carefully enough with the map reading towards 11, so had to go around the block as there as an uncrossable fence in the way. The lake was flooded so going from 13-14 got interesting. Legs felt good.

Running warm up/down 19:29 [2] 2.53 km (7:42 / km) +14m 7:30 / km
shoes: Mizuno WR 2009

Control pickup with Kristian

Tuesday Apr 12, 2011 #

4 PM

Intervals 20:25 [5] 6.4 km (3:11 / km)
shoes: Asics Hyperspeed 3

4x1600m intervals at the track. Kristian, Louise, and Rachel there. Ran at VO2 max pace. Tough to keep the pace up on the last one. Good times for me.
5:05.65 -- 2'34
5:06.53 -- 2'42
5:06.93 -- 3'08
5:05.60

Running warm up/down 50:00 [2] 7.4 km (6:45 / km)
shoes: Mizuno WR 2011

Monday Apr 11, 2011 #

6 PM

Trail running 1:14:23 [3] 16.66 km (4:28 / km) +222m 4:11 / km
shoes: Mizuno WR 2011

Good paced clubrun with John and Troy. Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Sasamat, St. George's.

Sunday Apr 10, 2011 #

11 AM

Orienteering 1:11:00 [3] 11.0 km (6:27 / km)
shoes: Integrator 2010

Orienteering at UBC research forest. Ran with Nate, giving him some pointers. He did quite well. Legs felt good today. Pouring rain. Impressive run by Magnus in 59 minutes on a 8.3km course.

Saturday Apr 9, 2011 #

11 AM

Trail running 2:07:52 [2] 19.59 km (6:32 / km) +640m 5:37 / km
shoes: Mizuno WR 2009

Long run with John from Sasamat Lake to Mathias' dream town (Belcarra Village), then along the trail to the north top of the Belcarra Peninsula. We also did the Britannia Beach trail. Back to Sasamat Trail. Nicki was doing the Diez Vista 50k and finished 3rd woman! Saw Chris Benn too.

C • Haha, didnt notice that unt... 1

Friday Apr 8, 2011 #

4 PM

Running 57:52 [1] 7.15 km (8:05 / km) +83m 7:39 / km
shoes: Mizuno WR 2011

EOS group run. Went to the waterfall along SW. Marine Drive.

Thursday Apr 7, 2011 #

5 PM

Tempo 26:35 [4] 7.9 km (3:22 / km) +53m 3:15 / km
shoes: Mizuno WR 2011

5x1600m road intervals at 10k race pace with Tristan (him doing marathon pace). 1 min rest. Goal pace 3:18min/km. Pretty close, but not quite. It will be tough to beat 33 at the Sunrun.

Running warm up/down 52:51 [2] 9.07 km (5:49 / km)
shoes: Mizuno WR 2011

Wednesday Apr 6, 2011 #

4 PM

Trail running 30:00 [1] 5.0 km (6:00 / km)
shoes: Mizuno WR 2011

EOS group run. Agronomy, Sword Fern towards 4th, Salish, School, through Campus.

7 PM

Orienteering 59:49 [3] 6.0 km (9:58 / km)
shoes: Mizuno WA 2010

Relocation orienteering at Central Park with Troy and Nathan. Good training. nice sunny day!

Tuesday Apr 5, 2011 #

4 PM

Intervals 19:14 [5] 6.0 km (3:12 / km)
shoes: Asics Hyperspeed 3

5x1200m intervals at the track. Goal pace 3:48. Thought I was too tired from Sunday to run fast, so ran a slow first one. Then Mike showed up to do the timing, and I had to speed up. Big group today: Nathan (4:09), Troy (4:09), Rachel (4:15-4:27), Louise (4:25-4:30), Rob (4:26-4:31), and Tristan doing 400s.

3:58.00 -- 2'54
3:48.73 -- 3'03
3:48.83 -- 2'58
3:48.93 -- 3'03
3:48.98

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2011

Monday Apr 4, 2011 #

7 PM

Trail running 1:03:08 [2] 11.8 km (5:21 / km) +106m 5:07 / km
shoes: Mizuno WR 2010

Clubrun with John, Kristian, Josh, and Nathan. Salish, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sasamat, St. George's. Stomach hurt near the end.

Sunday Apr 3, 2011 #

9 AM

Running 1:35:54 [3] 23.26 km (4:07 / km) +134m 4:00 / km
shoes: Mizuno WR 2011

Ran with Mike, doing his marathon race pace on the 3-mile road loop around UBC. Ran the loop 5 times. 4:07min/km average.

I think it's safe to say I will never run a marathon... I still had 19km to go, and this pace is still way off my race pace.

6 PM

Note

Cycled around campus in the evening while Tristan was running his 15-mile race pace training. Also did one loop as warm-up, but I skipped the 4th loop.

I can't believe I went around that damn 3-mile loop 10 times today. Somebody should hire me as a UBC tour guide...

Average pace around 3:23min/km.

Saturday Apr 2, 2011 #

9 AM

Running warm up/down 57:42 [2] 8.53 km (6:46 / km) +44m 6:35 / km
shoes: Mizuno WR 2011

Intervals hills 8:00 [5] 1.6 km (5:00 / km) +170m 3:16 / km
shoes: Mizuno WR 2011

8x1min hill intervals up Salish from the second signpost from NW. Marine Dr. Steep, gravel hill. Quite stiff on the first two, but then the legs got better. Mike, Louise, and Rachel there today. Nice weather.

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