Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m	load
Running	12	8:58:05	53.33		85.82		223	128.3
Trail running	6	7:00:07	42.17	(9:58)	67.87	(6:11)	1255	89.0
Orienteering	7	4:55:15	29.73	(9:56)	47.84	(6:10)	1100	170.2
Intervals	8	1:42:24	19.65	(5:13)	31.62	(3:14)	202	97.2
Ski-Orienteering	1	1:01:15	4.78	(12:48)	7.7	(7:57)		24.5
Tempo	2	57:14	8.39	(6:49)	13.5	(4:14)	425	41.3
Cross country skiing	1	15:00	1.24	(12:04)	2.0	(7:30)		3.0
Terrain running	1	1:16	0.19	(6:48)	0.3	(4:13)		1.3
Total	25	24:50:36	159.48		256.65		3205	554.8

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Monday Apr 30, 2012 #

4 PM

Running 37:00 [2] 6.0 km (6:10 / km)
shoes: Asics Nimbus 2011

EOS group run. Timed the 4x(400m+200m).

Sunday Apr 29, 2012 #

11 AM

Orienteering race 28:41 [4] 5.85 km (4:54 / km) +193m 4:12 / km
shoes: Saucony X-spikes

Race at Robert Burnaby Park. Nice course with lots of route choice. Had a good run, felt like I was able to take aggressive routes. No major mistakes. Graeme 31, Magnus+Nate 32.

9mm.

Terrain running 1:16 [5] 0.3 km (4:13 / km)
shoes: Saucony X-spikes

One lap around the Jungle course. Nate 1:12, Graeme 1:16 (1:07 on the second try).

Orienteering 52 [3] 0.1 km (8:40 / km)
shoes: Saucony X-spikes

Maze orienteering. Two loops in a terrain made up of flagging tape and stands. Graeme 0:51, Louise 1:05.

Orienteering 1:00 [3] 0.1 km (10:00 / km)
shoes: Saucony X-spikes

4 person maze-o forked mass-start with Graeme, Nate, and Russell. 3rd after Graeme, Nate.

Saturday Apr 28, 2012 #

8 AM

Trail running 1:27:02 [2] 12.28 km (7:05 / km) +475m 5:56 / km
shoes: Sportiva XC

Long run with Julian, Nate, and Jacek. Started at Inter river park. Ended at Magnus+Andrea's house. Did a tempo up Mountain Highway.

Tempo 27:52 [4] 5.5 km (5:04 / km) +400m 3:43 / km
shoes: Sportiva XC

Friday Apr 27, 2012 #

4 PM

Trail running 56:42 [2] 9.5 km (5:58 / km) +63m 5:47 / km
shoes: Asics Nimbus 2011

EOS group run. Spanish, Blanca, Lily of the Valley, Stadium, Marine Drive.

Thursday Apr 26, 2012 #

4 PM

Intervals 9:18 [5] 3.2 km (2:54 / km)
shoes: Asics Nimbus 2011

8x400m on the track with Louise, Gord, and Nate. Good pace today.
1:08.97 -- 2'10
1:09.46 -- 2'10
1:10.32 -- 2'10
1:09.76 -- 2'10
1:09.30 -- 2'10
1:10.73 -- 2'10
1:10.00 -- 2'11
1:09.00

Running warm up/down 1:04:42 [2] 10.0 km (6:28 / km)
shoes: Asics Nimbus 2011

Tuesday Apr 24, 2012 #

4 PM

Intervals 19:10 [5] 5.5 km (3:29 / km)
shoes: Asics Nimbus 2011

5x1100m on trails with Louise, Gord, and Nate. Powerline, Salish, Cleveland (end at Lily of the Valley). Splits: Salish (1:13-1:18), Cleveland (2:36-2:31). Felt tired, and had a hard time pushing the pace. Good Nate was there.

3:52-3:44

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Sunday Apr 22, 2012 #

9 AM

Orienteering race 1:27:56 [3] 10.06 km (8:45 / km) +410m 7:16 / km
shoes: Saucony X-spikes

Day 2 at Lord Hill. Had a good run the last time I was here, but I wasn't able to focus at all today. Had troubles paying attention to the map in the beginning. Then Magnus caught me with 8mins at control 5. Better after this, but still made a few more mistakes.

Legs were completely dead from the start. Would have been to run in this area with fresh legs and better focus. Pretty open woods (i.e. it's possible to run).

Put in brand new 9mm's.

Overall a great orienteering weekend. Thanks to the Cascade OC crew!

Saturday Apr 21, 2012 #

11 AM

Orienteering race 1:30:00 [4] 15.24 km (5:54 / km) +488m 5:05 / km
shoes: Sportiva XC

Orienteering at Fort Ebey, on Whidbey Island, Northern Washington. Pretty thick forest, so stayed on the trails as much as possible. Had a few smaller mistakes, but nothing too big. Started getting tired on the last half hour.

Running warm up/down 20:00 [2]
shoes: Sportiva XC

4 PM

Orienteering race 11:30 [4] 2.69 km (4:16 / km) +9m 4:12 / km
shoes: Sportiva XC

Sprint relay at Fort Casey. Ran on a team with Jackie and Brian Ellis. Ran the first leg. Got the shorter fork in the beginning so opened a gap to Magnus and Adam. More or less clean, but getting tired on the second half.

Thursday Apr 19, 2012 #

5 PM

Intervals 9:36 [5] 3.2 km (3:00 / km)
shoes: Asics Nimbus 2011

Express interval workout at the track. No one else showed up. 8x400m. Still a little sick.
1:12.24 -- 1'35
1:10.39 -- 1'30
1:13.27 -- 1'33
1:12.33 -- 1'40
1:10.33 -- 1'30
1:12.04 -- 1'42
1:13.28 -- 1'33
~1:13 --

Running warm up/down 30:45 [2] 4.0 km (7:41 / km)
shoes: Asics Nimbus 2011

Wednesday Apr 18, 2012 #

Orienteering 28:38 [3] 3.7 km (7:44 / km)
shoes: Saucony X-spikes

Orienteering at Camosun. Tried to take straight routes to get ready for this weekend's orienteering races. Armed with full o-gear, including plastic reinforced gaiters, and safety goggles. Also, it's reaaaly about time to put in some new spikes...

Went straight to #5, even though it was evident from #4 that the forest was thick. Some of the worse jungle I've seen in a while. Had to climb high about many logs to get through. Trail running from there, until the course returned to the marsh, which had a leg that started off with a tempting strip of white forest leading the fooled to forest that got worse and worse. Managed to find Mike R. in the thick of it. He used the approach of throwing a big branch down on the brambles and walking across. Eventually emerged from the forest of hell, but not without leaving behind: chunks of my clothes, my last shred of dignity, and 3-4 minutes of race time!

Sunday Apr 15, 2012 #

9 AM

Running race 34:26 [4] 10.0 km (3:27 / km) +50m 3:22 / km
(sick) shoes: Asics Hyperspeed 3

2012 Sunrun. Still sick (post defence illness maybe?), was considering not running, but ran anyway since I didn't have a fever. Revised plan was to run 33:20.

Good start. The 3km marker was way off, otherwise it would have been a pretty nice 3k PB. Embarrassing how incorrect the km signs are for a national event of this level.

Within 10s of schedule at 6k. Got a stitch at 6km, and had to slow down a lot after that. Lost the pack with M. Bennett that I was in. First women passed me too. Recovered from stitch, but had more or less given up on a good time at that point. Still decent time given illness.

Nice support from the GVOC cheerleaders Alison, Meghan, Andrea, and Ellises. Also saw Bill A. on the Burrard street bridge. Saw Mike R, Terrence, Magnus, Nate, Jacek, Julian, Gord, Juliette, Leonid, and Zoltan out there.

3:00.53 downhill
3:19.51 -- 6;20.0
2:56.58 -- 9;16.6
3:47.98 -- 13:04.6
3:40.13 -- 16:44.7 bridge
3:21.19 -- 20:05.9
3:35.75 -- 23:41.7
3:37.62 -- 27'19.3
3:40.83 -- 31:00.1 bridge
3:26.17 -- 34:26.3

C • Sigh 9

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

Warm up with Louise and Bruce F, who we met on the bus on our way to downtown.

Saturday Apr 14, 2012 #

Note
(sick)

darn...

C • Being sick 1

Thursday Apr 12, 2012 #

5 PM

Intervals 5:47 [5] 2.1 km (2:45 / km)
shoes: Asics Nimbus 2011

7x300m at the track with Gord, Louise, Nate, and Ian. Stride felt good.
51.02 -- 1'45
50.45 -- 2'05
49.70 -- 2'00
48.75 -- 2'01
49.22 -- 2'08
48.83 -- 2'02
49.50

Running warm up/down 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Asics Nimbus 2011

Wednesday Apr 11, 2012 #

5 PM

Intervals 10:51 [5] 3.4 km (3:11 / km)
shoes: Mizuno WR 2011 orange

4x800s while the EOS group did 600s. Did the last one as a 1000m. Missed intervals yesterday so did them today instead. Raining. Legs felt easy, probably could have pushed the pace a little more.
2:28.11 -- 2'34
2:34.26 -- 2'54
2:34.43 -- 2'50
3:14.21

Running warm up/down 32:33 [2] 4.0 km (8:08 / km)
shoes: Mizuno WR 2011 orange

7 PM

Orienteering 21:07 [3] 5.0 km (4:13 / km)
shoes: Mizuno WR 2011 orange

WET at downtown/Stanley Park. Pouring rain again. Ran well.

Monday Apr 9, 2012 #

5 PM

Trail running 1:07:25 [2] 11.5 km (5:52 / km)
shoes: Asics Nimbus 2011

Run with Rachel and Louise in PS park. Huckleberry, Hemlock, Nature, Cleveland, Salish, Admiralty, West canyon, East canyon, Admiralty, Spanish, Blanca, 9th.

Sunday Apr 8, 2012 #

12 PM

Trail running 1:51:51 [2] 14.1 km (7:56 / km) +596m 6:33 / km
shoes: Asics Nimbus 2011

Nice long run with John in one of my favourite running places: Crumpit woods in Squamish. Epic day, warm and partly sunny.

C • map 1

Saturday Apr 7, 2012 #

10 AM

Tempo 18:15 [4] 5.09 km (3:35 / km) +25m 3:30 / km
shoes: Asics Nimbus 2011

Big workout today with Mike and Louise. First a 5k tempo, then 5x3min up the Spanish Banks hill.

Weather: Severe clear, with 10 degrees!

Intervals (SpanishBanksHill) 15:00 [5] 3.62 km (4:09 / km) +202m 3:14 / km
shoes: Asics Nimbus 2011

Running warm up/down 47:38 [2] 7.37 km (6:28 / km) +162m 5:49 / km
shoes: Asics Nimbus 2011

Tempo 11:07 [3] 2.91 km (3:49 / km)
shoes: Asics Nimbus 2011

Fast run down the hill, between intervals.

Friday Apr 6, 2012 #

11 AM

Intervals 8:42 [3] 3.2 km (2:43 / km)
shoes: Asics Nimbus 2011

16x200m intervals at the track. 1 minute rest. Odd intervals had slight tail wind, even ones had slight head wind. Saw Jerry Z. with a few others doing 1200s. The two sub 30 intervals corresponded with times when our intervals overlapped. Didn't feel very fast on the warm up. But it got better as I got into the workout.
32.68
32.79
32.42
32.59
29.29
32.73
33.28
33.19
33.19
33.44
33.15
33.03
34.36
32.25
29.83
33.87
Average: 32.631

Running warm up/down 1:00:01 [2] 10.0 km (6:00 / km)
shoes: Asics Nimbus 2011

Thursday Apr 5, 2012 #

7 PM

Trail running 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Run with John in PS park. Top, Sasamat, Clinton, Salish, 16th.

Wednesday Apr 4, 2012 #

6 PM

Orienteering 25:31 [3] 5.1 km (5:00 / km)
shoes: Mizuno WR 2011 orange

Orienteering at Capilano University. Some new sections of map that I haven't run on before. Fun.

Tuesday Apr 3, 2012 #

4 PM

Intervals 24:00 [5] 7.4 km (3:15 / km)
shoes: Asics Nimbus 2011

5x1500m on trails in PS park with Mike and Gord.

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

Monday Apr 2, 2012 #

4 PM

Running 36:00 [2] 5.45 km (6:36 / km) +11m 6:32 / km
shoes: Asics Nimbus 2011

EOS group run. Timed the 6x400m.

7 PM

Trail running 52:07 11.49 km (4:32 / km) +121m 4:19 / km
shoes: Asics Nimbus 2011

Clubrun with Nathan and Zoltan.

Sunday Apr 1, 2012 #

11 AM

Ski-Orienteering race 36:15 [3] 5.0 km (7:15 / km)
shoes: Skiboots

Ski orienteering in Callaghan Valley, on a new map! It had snowed a lot overnight, and the trail operators hadn't groomed the trails, so the skiing became much more interesting. Hard work to skate on the trails.

Borrowed John R.'s nice map holder.

Second place, just 14s behind Adam, so I'm happy with that!

C • Sun glasses 6

Ski-Orienteering 25:00 [3] 2.7 km (9:16 / km)
shoes: Skiboots

Relay race with Karen L. On the first loop I tried taking the lead, but quickly led myself into a situation where I had to go cross country to get to another trail. Fell into a tree well. My poles with rollerski "baskets" weren't of much help. Louise with a commanding lead. Managed to catch up to Magnus again when I found him without one of his skis. Passed Louise right at the end, but Stephen B. was first in the changeover.

My second loop was better.

Fun relay format -- 4 out of the 8 teams had at one point the lead of the race. Overall I had a nice orienteering weekend.

Cross country skiing warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Skiboots

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