Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m	load
Running	22	12:50:32	84.29	(9:08)	135.65	(5:41)	317	213.2
Orienteering	6	3:28:10	15.26		24.55		490	145.9
Trail running	3	2:31:13	14.73	(10:16)	23.7	(6:23)	1188	49.1
Intervals	8	2:22:47	27.14	(5:16)	43.68	(3:16)	219	138.0
Biking	2	1:00:01						12.0
Total	28	22:12:43	141.41		227.58		2214	558.3

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Saturday Jun 30, 2012 #

3 PM

Running 55:02 [2] 11.0 km (5:00 / km) +110m 4:46 / km
shoes: DS Trainers

Easy run with Mathias on roads. Exactly 11km.

Friday Jun 29, 2012 #

4 PM

Running 30:22 [2] 5.0 km (6:04 / km)
shoes: Asics Nimbus 2011

EOS group run.

Thursday Jun 28, 2012 #

5 PM

Trail running 56:49 [2] 10.0 km (5:41 / km)
shoes: Asics Nimbus 2011

Easy run with Dominique for 20mins and Mathias. Trails in PS park.

Wednesday Jun 27, 2012 #

7 PM

Orienteering 38:52 [4] 6.95 km (5:35 / km) +240m 4:46 / km
shoes: Sportiva XC

Tour d'OBIK day 9
WET at Deep Cove. Chase start with Mathias. Caught JM early on the 5th control. Were together for the most part after that, but we took different routes that ended up being similar in time. Got en litan lucka on #14, when JM went too high. Maintained the lead for a few controls, but lost most of it on 17, when I was too far about the cliff. Fast finish section, where JM outsprinted me. 6s behind in the tour.

Fun course, lots of technical controls, and a few interesting long legs.

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Sportiva XC

Warm up and control pickup with Mathias.

Tuesday Jun 26, 2012 #

4 PM

Intervals (ShortBostonLoop) 21:34 [5] 6.48 km (3:20 / km) +84m 3:08 / km
shoes: Asics Nimbus 2011

Tour d'OBIK day 8
6 times around the loop in Little Boston. Only 4s slower than May 8, which is good because my legs were trashed today. Calfs are still really sore. Had a few seconds lead on Mathias, but he got me on the last interval so we were even. 1:36 behind still.

3:38.17 -- 1'34
3:39.00 -- 1'53
3:35.35 -- 2'01
3:37.07 -- 2'46
3:29.26 -- 2'36
3:34.40

Running 58:11 [2] 6.53 km (8:55 / km) +74m 8:26 / km
shoes: Asics Nimbus 2011

Monday Jun 25, 2012 #

9 PM

Orienteering 26:00 [3] 2.5 km (10:24 / km)
shoes: Sportiva XC

Evening orienteering with Louise at Brandywine. Great to be out. This terrain always makes me want to orienteering more.

Sunday Jun 24, 2012 #

8 AM

Running race 1:16:24 [4] 21.1 km (3:37 / km)
shoes: Asics Hyperspeed 3

Tour d'OBIK day 7
Scotiabank half. Goal was to run with Mathias to 15k on pace for a 1:14, then limp the rest. Managed to stay with him to 11. Felt really good til 5k, then pretty good to 8k, then less good to 11. At 11 I could feel that it would be impossible to keep the pace, so I let him go. Struggled the rest of the way, but still ran a decent race.

Ran without a watch for the first time. It was nice to not have to worry about calculating times the whole race. Mathias said we passed 10k at 34:55. Exchanged positions with the 2nd woman from 13k to the finish. She was much faster than me downhills, but was almost standing still on the uphills. Pulled away on the Burrard street bridge.

Mathias was 10th overall in 1:13:42, and first in his age category. 10mins back on Coolsaet, Kangogo, and Gillis. 17th place for me. 1:36 behind in the Tour. Mark Bennett set a new Canadian record for M50+ with 1:13:42.

C • Congratulations! 1

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

Friday Jun 22, 2012 #

4 PM

Running 26:00 [2] 4.5 km (5:47 / km)
shoes: Asics Nimbus 2011

Thursday Jun 21, 2012 #

7 PM

Intervals 14:40 [5] 4.4 km (3:20 / km)
shoes: Asics Nimbus 2011

Julien was doing 5x1200. Mathias and I joined for 800m at a time. Did one full 1200. Pretty even 80s laps.

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Asics Nimbus 2011

Wednesday Jun 20, 2012 #

7 PM

Orienteering race 34:28 [4] 6.8 km (5:04 / km) +150m 4:34 / km
shoes: Sportiva XC

Tour d'OBIK day 6
WET at Byrne Creek. Had a decent race, a bit tired, but pushed the pace. Came back and discovered Mathias had beaten me with 90s. Turns out my route choice on the two long legs were crap -- oh well. My nice lead is now only 1:13. Fun, challenging course by the Rance team.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Sportiva XC

Tuesday Jun 19, 2012 #

4 PM

Intervals (CouncilLoop) 23:58 [4] 7.1 km (3:23 / km) +75m 3:12 / km
shoes: Asics Hyperspeed 3

Tour d'OBIK day 5
5 times around the 5-minute Council loop. Good times today. Beat Mathias with 7 seconds so my lead is now 2:35. I will need all the lead I can get before Sunday's half marathon...
4:44.77 -- 2'21
4:47.88 -- 2'12
4:48.92 -- 2'37
4:49.08 -- 1'50
4:47.40

Running warm up/down 54:43 [2] 7.08 km (7:44 / km)
shoes: Asics Nimbus 2011

Monday Jun 18, 2012 #

4 PM

Running 39:11 [2] 6.8 km (5:46 / km)
shoes: Asics Nimbus 2011

EOS group run. Council from Triumf, Salish, Powerline, Acadia.

Sunday Jun 17, 2012 #

10 AM

Orienteering race 1:01:26 [4]
shoes: Asics Hyperspeed 3

Tour d'OBIK day 4
Score-O in Stanley Park on the nice new map. 2 hours to get as many controls as possible. Followed Mathias out of the start to the nearest control to figure out a good route. Ended up going the same way. JM got a small gap after about 25mins, when I made a small mistake. He increased the gap and I couldn't catch up again. Good pace today, Mathias finished in 1:00:14.

Results

1:12 behind Mathias, so the lead is now only 2:28.

C • nice map 1

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

With Mathias.

Friday Jun 15, 2012 #

6 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Nimbus 2011

7 PM

Running race 16:35 [5] 5.0 km (3:19 / km) +38m 3:12 / km
shoes: Mizuno Universe 2011

Tour d'OBIK day 3
UBC longest day 5k. Goal was to get down near 16:14 for a PB. Good start, went through the first downhill k with the lead pack in 3:01. Then it got quite tough to keep the pace. Mathias and Drew went by at 1500m. Had to let them both go. Lost a bit the motivation going through 3k in 9:47. Need to train more... Nice run by Mathias 16:02. Lead has shrunk to 3:40 now.
3:01.96
3:22.51 -- 6:24.47
3:22.76 -- 9:47.23
3:37.17 -- 13:24.40
3:11 -- 16:35

Thursday Jun 14, 2012 #

7 PM

Running 28:40 [2] 5.92 km (4:51 / km) +41m 4:41 / km
shoes: Mizuno Universe 2011

Easy run with Julien and Mathias at Vanier Park before the bar-b-q. UBC longest day 5k tomorrow.

Wednesday Jun 13, 2012 #

7 PM

Orienteering race 21:54 [4] 3.3 km (6:38 / km)
shoes: Sportiva XC

Tour d'OBIK day 2
WET at Iona Island. Difficult course, in a cool area. Mathias had some problems and lost 4 mins... maybe we won't count this one ;)... or maybe we will! 4:11 win, ahead with 4:13 total.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Sportiva XC

Tuesday Jun 12, 2012 #

4 PM

Intervals (ParkSportLoop) 17:56 [5] 5.55 km (3:14 / km) +20m 3:10 / km
shoes: Asics Hyperspeed 3

Tour d'OBIK day 1
This year's tour includes all orienteering races, running races, and running intervals. Good times today, good to have Rowan push the pace.
5x1110m trail intervals with Mathias, Rowan, Nate, Rob, and Mike.
3:34.02 -- 2'05
3:35.80 -- 1'43
3:38.15 -- 1'54
3:34.80 -- 2'25
3:33.55
17:56.32 total. Got a nice 2s lead in the tour over Mathias.

Running warm up/down 51:27 [2] 8.22 km (6:16 / km)
shoes: Asics Nimbus 2011

Monday Jun 11, 2012 #

6 PM

Trail running 39:59 [3] 2.33 km (17:10 / km) +797m 6:20 / km
shoes: Asics Nimbus 2011

Did the Grouse Grind with Mathias and Louise. Started out with a fast walk, but then we slowed down a bit. Nice views from the top.

Sunday Jun 10, 2012 #

7 PM

Intervals 6:08 [5] 2.4 km (2:33 / km)
shoes: Asics Nimbus 2011

12x200m today at the UBC track with Louise doing 400s. Tried the Mizuno Universe shoes. Already after 5 intervals my skin was coming of my left foot. Glad I didn't have to run another 9k in them. Need to put more tape over the seam inside the shoe. Ran the last 7 in the heavy road shoes. 8s total slower than my brother's set.
31.43 -- 2'00
30.42 -- 2'00
30.13 -- 2'01
30.49 -- 2'00
30.18 -- 2'27
30.98 -- 2'00 (switched to heavy shoes)
30.57 -- 2'01
30.81 -- 2'00
31.07 -- 2'00
31? -- 1'30 (didn't do a splits here)
31? -- 1'40 (same here)
29.98
Average: 30.67s

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Nimbus 2011

Saturday Jun 9, 2012 #

10 AM

Trail running race 54:25 [3] 11.37 km (4:47 / km) +391m 4:05 / km
shoes: Sportiva XC

5 peaks race at Alice Lake. Nice course on trails, a bit of hills.

Had a pretty bad race myself. Felt already on the first hill that the legs weren't there today. Got lactic acid right away, and had to slow down and the lead pack get away. Jogged for a bit to let the legs recover. Got up to speed again on the flats, but had trouble on the hills the rest of the course. Was mostly by myself. Tried to enjoy the nice scenery instead. Over 6mins of the winner, and 4 behind Nate. Just head of Troy. Hopefully just a bad day.

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

Friday Jun 8, 2012 #

5 PM

Running 48:00 [2] 8.0 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS group run. Spanish, Blanca, Lily of the Valley, Acadia.

Thursday Jun 7, 2012 #

7 PM

Intervals 20:39 [5] 6.4 km (3:14 / km)
shoes: Asics Nimbus 2011

8x800 with Julien at the Point Grey track on the program today. Legs felt heavy on the warm up, probably not quite recovered from Tuesday. OK times, but should be a bit faster.
2:34.51 -- 2'00 (79 75)
2:35.52 -- 2'04
2:34.10 -- 2'00
2:33.74 -- 2'01
2:33.86 -- 2'01
2:35.14 -- 2'01
2:36.13 -- 2'06
2:35.58 (72.5 83 Julien wanted to run a 2:28, so paced him to a good first lap, I jogged the 3 curve, but still managed a good time)

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Asics Nimbus 2011

Wednesday Jun 6, 2012 #

7 PM

Orienteering 25:30 [3] 5.0 km (5:06 / km) +100m 4:38 / km
shoes: Sportiva XC

WET at Princess Park. Fun score-O format. Thought I had gotten them all, but didn't spot one control near the edge of the map.

Tuesday Jun 5, 2012 #

4 PM

Intervals 20:30 [5] 6.15 km (3:20 / km) +40m 3:14 / km
shoes: Asics Nimbus 2011

8x2.5mins on the trails in PS park with Nate, Mike, and Gord. First one was 3mins. Felt decent.

Running warm up/down 50:00 [2] 8.0 km (6:15 / km) +54m 6:03 / km
shoes: Asics Nimbus 2011

Sunday Jun 3, 2012 #

8 AM

Biking 1:00:00 [2]
shoes: Pearl Izumi bike shoes

Nice bike ride with Louise to Bowen Island, with a colleague of hers. Never been to Bowen Island, so that was a highlight.
Time distance climb
1:32:40 32.465 312.0
1:29:17 31.552 424.0

5 PM

Biking 1 [2]

Saturday Jun 2, 2012 #

5 PM

Intervals (ParkSportLoop) 17:22 [5] 5.2 km (3:20 / km)
shoes: Asics Nimbus 2011

Plan was to do some 800s on the track, but there was something going on there, so did 4x1300m by the warden's office. Splits: Salish (1:37-1:38), Powerline (2:30-2:31), Cleveland (3:48-3:51). Ok times given that I was by myself.

4:17.97 -- 2'15
4:19.60 -- 2'15
4:20.45 -- 7'18 (chatted with a guy who knew Mike)
4:23.69

Running warm up/down 43:57 [2] 6.0 km (7:20 / km)
shoes: Asics Nimbus 2011

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