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Training Log Archive: tnipen

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m	load
Running	17	9:28:41	60.07	(9:28)	96.67	(5:53)	214	114.6
Trail running	4	4:45:24	30.45	(9:22)	49.0	(5:49)	40	57.1
Orienteering	5	3:51:27	25.35	(9:08)	40.79	(5:40)	777	166.0
Tempo	4	2:30:42	24.9	(6:03)	40.07	(3:46)	188	120.6
Intervals	8	2:24:06	25.35	(5:41)	40.8	(3:32)	539	144.1
Cross country running	1	38:30	6.21	(6:12)	10.0	(3:51)		30.8
Total	24	23:38:50	172.33	(8:14)	277.33	(5:07)	1758	633.1

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Wednesday Nov 30, 2011 #

7 PM

Orienteering 32:11 [4] 5.7 km (5:39 / km) +100m 5:11 / km
shoes: Mizuno WR 2011

WET at Jericho beach. Two nice loops set by Margo and Chris, which included the club up to Trimble Park. Had a control in between the houses in the east part for the first time that I can remember. 31s behind Espen.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2011

Tuesday Nov 29, 2011 #

8 PM

Intervals 10:31 [5] 3.2 km (3:17 / km)
shoes: Asics Hyperspeed 3

It's track interval season again. 4x800m with Julien and Tristan at the Point Grey track. 2:40 goal pace, which felt easy. Got a little carried away on the last interval. With no running for 3 months, Tristan seems to still be in decent shape.
2:39.68 -- 1'59
2:41.50 -- 2'03
2:39.09 -- 2'00
2:30.38

Running warm up/down 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Mizuno WR 2011

From Julien's house, via Tristan's house to the track and back.

Monday Nov 28, 2011 #

7 PM

Trail running 45:00 [2] 9.5 km (4:44 / km)
shoes: Mizuno WR 2011 orange

Clubrun with Zoltan.

Sunday Nov 27, 2011 #

10 AM

Trail running 1:40:00 [2] 17.0 km (5:53 / km)
shoes: Mizuno WA 2010

Ran to Norvan Falls with Jack and Julien from Lynn headwaters. All of the rivers were overflowing, haven't seen Lynn Creek with such water flow before. Ran the upper trail out, and the lower trail back. Had to do 5-6 sketchy river crossings and another 5 or so minor river crossings. Sections of the trail had turned into rivers. Warm (10 degrees) outside, but the water was freezing cold. Nice tempo the last 10 minutes down the gravel trail. Great day to be outside.

Saturday Nov 26, 2011 #

2 PM

Cross country running race 38:30 [4] 10.0 km (3:51 / km)
shoes: Saucony X-spikes

Canadian Cross champs at Jericho. The course was insanely muddy, mostly because senior men went last, after about 5-600 people doing 3-4 laps around the course (Junior men had a start field of 180!). Our course was 5x2km.

Had 13mm spikes in, but even this was almost useless. The entire course was a mud-fest. 3-4cm mud on the grasier areas, and 10+cm mud on the bark mulch trail on the top. Fast first lap, then the times stabilized. Had people near me for most of the course. Super fun to run this heavy course. 56th place of 61.

7:33 -- 7:33
7:48 -- 15:15
7:45 -- 23:00
7:48 -- 30:48
7:41 -- 38:29

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2011 orange

Warm up with Rowan.

Friday Nov 25, 2011 #

3 PM

Running 35:00 [2] 6.0 km (5:50 / km)
shoes: Mizuno WR 2011 orange

Easy run with the EOS group.

Tomorrow's the Canadian cross country champs at Jericho, which is probably a liiiitle out of my league, but since its so close I couldn't miss the opportunity. Already had 50mm of precip this week. Another 30mm tomorrow should make for a very enjoyable muddy course.

Wednesday Nov 23, 2011 #

7 PM

Orienteering 24:26 [4] 4.8 km (5:05 / km)
shoes: Mizuno WR 2011 orange

WET at Acadia. Nice two loop course by Jeremy. I haven't run in here in quite a while, and so some of the harder legs required significant focusing.

Near the end of the event, some poor police officer showed up, responding to a call about "weird headlamp activity going on in the woods" -- guess that would be us!

C • Occupy Acadia 5

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Monday Nov 21, 2011 #

10 AM

Intervals 12:00 [5] 3.6 km (3:20 / km)
shoes: Mizuno WR 2011 orange

Mike has set up quite the slacker week ahead of the Canadian champs. 6x2min intervals with Louise and Mike on paved bike path.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Mizuno WR 2011 orange

Sunday Nov 20, 2011 #

3 PM

Trail running 1:40:10 [2] 14.0 km (7:09 / km)
shoes: Mizuno WR 2011 orange

Long trail run with Todd Nowack and Louise at Thetis Lake park. Todd took us on a big (mostly) single track loop. Nice place for a trail run!

Saturday Nov 19, 2011 #

3 PM

Tempo 48:02 [4] 13.0 km (3:42 / km) +80m 3:35 / km
shoes: Asics Nimbus 2011

13km tempo in Victoria after a morning session of mapping for sprint camp. Stayed on the scenic coast road from Uplands Park heading south, then west towards downtown. Turned around at 6.5km. The road had a few hills. First 5km in 18:09, then came the hills. Nice sunny, but cold day.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics Nimbus 2011

Thursday Nov 17, 2011 #

3 PM

Running warm up/down 40:19 [2] 10.57 km (3:49 / km)
shoes: Asics Nimbus 2011

Intervals 12:00 [5] 3.01 km (3:59 / km) +176m 3:05 / km
shoes: Asics Nimbus 2011

8x90s hill intervals with Mike up NW Marine Drive. Legs felt good today. Got to the green spray paint on ints 1/2/5/6. A little shorter on 3/4, and longer on 7/8. Splits: line after big tree (54-58s).

Wednesday Nov 16, 2011 #

Note

Putting out WET flags in the rain...

Tuesday Nov 15, 2011 #

3 PM

Intervals 29:54 [5] 8.8 km (3:24 / km) +50m 3:18 / km
shoes: Asics Nimbus 2011

5x6min on gravel trails with Mike. 2 min rest. 1.76km. Salish (1:36-1:39), Powerline (2:29-2:33), Cleveland (3:49-3:53). Good run today, 39s slower in total than the same workout just before the Sunrun (except then we went off 1min rest, but on the other hand I was chasing Tristan).
5:59.21 -- 2'13
5:57.77 -- 2'33
5:59.07 -- 2'27
5:58.82 -- 2'38
5:59.17

4 PM

Running warm up/down 44:20 [2] 6.63 km (6:41 / km)
shoes: Asics Nimbus 2011

Monday Nov 14, 2011 #

8 PM

Trail running 40:14 [2] 8.5 km (4:44 / km) +40m 4:37 / km
shoes: Asics Nimbus 2011

Clubrun with Lousie in PS park. Discovery Street, Huckleberry, Hemlock, Council, Sword Fern, Salish, Spanish, Blanca. Good pace.

C • Lousie??? 7

Sunday Nov 13, 2011 #

9 AM

Running warm up/down 51:17 [2] 9.79 km (5:14 / km) +150m 4:52 / km
shoes: Asics Nimbus 2011

Sunday morning run with Mike and Paul, with built in tempo in the middle. Couldn't find Mike after the tempo, so went home alone.

Tempo 25:02 [4] 6.48 km (3:52 / km)
shoes: Asics Nimbus 2011

25 min tempo with Paul. Goal pace was supposed to be 6min/mile (3:45min/km), but we started to slow, so didn't quite get there.

Saturday Nov 12, 2011 #

10 AM

Running warm up/down 54:05 [2] 8.75 km (6:11 / km) +52m 6:00 / km
shoes: Mizuno WR 2011 orange

Intervals 12:00 [5] 3.55 km (3:23 / km) +40m 3:12 / km
shoes: Mizuno WR 2011 orange

12x1min on 1min off. With Louise and Mike on the trails in PS park.

Thursday Nov 10, 2011 #

5 PM

Tempo 43:51 [4] 11.67 km (3:45 / km) +48m 3:41 / km
shoes: Asics Nimbus 2011

Tempo with Jack around the seawall. Felt much better this time than two weeks ago. Started out with 3:44s, 5k at 18:38 then picked it up a bit after the Lion's Gate Bridge, hitting them at 3:41. Average 3:42 before the big hill at the end. Felt good at the end, could have gone longer.

Nice clear day, the sun was setting as we came around the west side of Stanley Park. Welcome to the shoe closet, Asics Nimbus.

Running warm up/down 4:24 [3] 1.0 km (4:24 / km)
shoes: Asics Nimbus 2011

Wednesday Nov 9, 2011 #

7 PM

Orienteering 24:46 [4] 4.93 km (5:02 / km) +60m 4:44 / km
shoes: Mizuno WR 2011 orange

Orienteering at Champlain Heights. Fun course by David and Sam. 5 of the controls had a bag of maps showing some bonus controls (shown by dashed lines) for the first 3 people to arrive. The idea was to penalize the first ones there by making them run further.

Tuesday Nov 8, 2011 #

4 PM

Intervals (ParkSportLoop) 30:41 [5] 9.12 km (3:22 / km) +35m 3:18 / km
shoes: Mizuno WR 2011 orange

7x1300m intervals on trail in PS park with Louise, Mike, Gord, and Juliette. Started at Park warden's, Salish, Powerline, Cleveland. Finally the body seems to be responding to the training. Felt good today, and pace was around 3:20min/km for most of them.
4:25.80 -- 3'01
4:18.75 -- 3'01
4:20.80 -- 2'57
4:19.75 -- 2'39
4:25.32 -- 2'31
4:21.13 -- 2'43
4:29.34

Running warm up/down 53:46 [2] 6.66 km (8:05 / km)
shoes: Mizuno WR 2011 orange

Sunday Nov 6, 2011 #

10 AM

Orienteering race 1:42:04 [4] 17.07 km (5:59 / km) +617m 5:04 / km
shoes: Mizuno WR 2011 orange

Lynn Valley Adventure Challenge. 12k long course in Lynn Valley mostly on trails, but some forest and some residential. A fun course set by Graeme. Decent run until 12. When climbing up the ridge to 12, I got confused by a smaller ledge halfway up. Continued up and found a second ledge with a marsh, but no control. Went to the top to relocate, and was sure I was in the right spot. Went back down again and saw Scott M and Sheldon at the control. Must have passed right by it. Lost just over 4mins.

Another minute mistake on 14, but other than that ok.

One gel at 1/2 hour, and another at 70minutes. Started getting tired at 80mins, but legs held out ok. Overall, happy that the endurance was surprisingly decent today. Still over 8mins behind Espen.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WR 2011 orange

Saturday Nov 5, 2011 #

9 AM

Tempo (ChancellorLoop) 33:47 [4] 8.92 km (3:47 / km) +60m 3:40 / km
shoes: Mizuno WR 2011 orange

4x8min intervals with Louise, Mike, and Gord. Slow today, but was fighting bowel pain. Splits: Pioneer 2:50-2:52, Spanish, 3:57-4:00, Fork 5:27, Salish 6:07
8:32.42 -- 1'16
8:20.95 -- 1'40
8:31.93 -- 1'28
8:22.00

Running warm up/down 35:52 [2] 5.0 km (7:10 / km) +12m 7:05 / km
shoes: Mizuno WR 2011 orange

Thursday Nov 3, 2011 #

1 PM

Intervals hills 9:00 [5] 2.0 km (4:30 / km) +200m 3:00 / km
shoes: Mizuno WR 2011 orange

12x45sec hill sprints up Salish trail. Pretty even pace, got to the same place each time.

Running warm up/down 57:30 [2] 10.0 km (5:45 / km)
shoes: Mizuno WR 2011 orange

Wednesday Nov 2, 2011 #

7 PM

Orienteering 48:00 [3] 8.3 km (5:47 / km)
shoes: Mizuno WA 2010

WET at Ambleside park. Partner exercise with Magnus. First a long loop around Ambleside park, then a shorter loop in a newly mapped area. Tricky urban area with some cool ravine forests mixed in. One wet creek crossing!

Tuesday Nov 1, 2011 #

5 PM

Intervals 28:00 [5] 7.52 km (3:43 / km) +38m 3:38 / km
shoes: Mizuno WR 2011 orange

7x4 min trail intervals with Mike and Louise. Decided it was time to stop thinking I'm out of shape, and run hard instead. Seemed to work. Definitely one of the better interval sessions in a long while.

Running warm up/down 40:08 [2] 5.78 km (6:57 / km)
shoes: Mizuno WR 2011 orange

Warm up/down for intervals. Louise whined enough about not wanting to run roads, so Mike sent us down a mix of roads in the beginning and trails later on. Everyone was happy in the end.

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