Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m	load
Trail running	11	11:12:36	80.12	(8:24)	128.94	(5:13)	835	203.6
Running	13	7:15:25	45.67	(9:32)	73.5	(5:55)	31	100.0
Orienteering	5	4:06:20	21.56	(11:26)	34.69	(7:06)	785	140.7
Terrain running	1	1:35:09	3.99	(23:49)	6.43	(14:48)	223	19.0
Intervals	5	1:19:58	15.5	(5:09)	24.95	(3:12)	200	80.0
Tempo	1	28:23	4.97	(5:43)	8.0	(3:33)		22.7
Total	25	25:57:51	171.81	(9:04)	276.51	(5:38)	2074	566.1

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Sunday Sep 30, 2012 #

9 AM

Running race 16:34 [4] 5.0 km (3:19 / km) +31m 3:13 / km
shoes: Asics Hyperspeed 3

5k race at the Surrey International Marathon. Goal was to run near PB time (16:14). Not a very dense elite field, but good course.

The usual yahoos sprinted out of the start, but we passed them quickly before 1k. Ran just ahead of K Nelson (former 2:12 marathoner) for the rest of the race. He almost caught me with 400 to go, but put in a nice 51s last 300. Julien 3rd. Rachel ensured double-GVOC by winning the women's division.

Nice 5k PB (~36 mins) by the Turbaned Tornado (8:11 marathoner at age 101).

C • Very cool... 3

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hyperspeed 3

With Julien.

12 PM

Trail running 53:21 [2] 10.06 km (5:18 / km) +123m 5:00 / km
shoes: Asics Nimbus 2011

Went to Campbell Valley with Julien for a post-race trail run. Sunny, warm weather today.

Saturday Sep 29, 2012 #

3 PM

Running 15:07 [2] 3.0 km (5:02 / km)
shoes: DS Trainers

Easy run around the hood with some strides.

Thursday Sep 27, 2012 #

6 PM

Trail running 1:21:38 [2] 15.18 km (5:23 / km) +163m 5:06 / km
shoes: Asics Nimbus 2011

Easy run with Julien and Gilles in PS park.

Tuesday Sep 25, 2012 #

7 PM

Intervals 14:32 [5] 4.8 km (3:02 / km)
(injured) shoes: Asics Hyperspeed 3

6x800m at the track with Gilles, Julien, Nate, Adam, Louise and Catherine. Goal was to follow Kipnip's advice of running til my quad hurt. First 5 felt fine, but go convinced into sitting one out. Then joined on the 7th one. Leg started hurting with 300m to go on the last one, so eased up. Good times today. Julien with similar times.
2:25.93 -- 2'45
2:25.32 -- 2'45
2:25.51 -- 2'40
2:25.63 -- 2'35
2:24.37 -- 8'19
2:25.41

2:25.36 average

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

Sunday Sep 23, 2012 #

Note

Decided to skip the middle distance in the afternoon, which I was disappointed by, because it was high up on Whistler mountain.

8 AM

Orienteering race 16:17 [4] 3.0 km (5:26 / km)
(injured) shoes: Asics Hyperspeed 3

BC Orienteering Championships sprint in Whistler Village. Left quad hurt a lot on the warm up and almost didn't start. It did get a bit better near the end of the warm up. Ran too unfocused and made a few small mistakes. Made a mistake to the last control that I didn't realize until Brian May pointed it out afterwards.

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

Saturday Sep 22, 2012 #

2 PM

Orienteering race 1:07:02 [4] 8.6 km (7:48 / km) +300m 6:38 / km
(injured) shoes: Saucony X-spikes

BC Orienteering Championships long at Lost Lake, Whistler. Tried to run aggressively fro the start. Got a little lost towards #2, but got lucky and relocated quickly near the control without losing too much time. Pretty ok run for the most part. Left quad did start to hurt after the map exchange going up the hill in the north. Struggled a bit running-wise and navigation wise on the last few controls. Great course by Mike R.

9mm.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Saucony X-spikes

Friday Sep 21, 2012 #

6 PM

Running 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics Nimbus 2011

Easy run with Louise. Took two days off to heal muscle soreness in my left lower inner quad. It hurt running up and down hills.

C • What did you do to your leg Thomas? 3

Tuesday Sep 18, 2012 #

7 PM

Intervals 10:57 [5] 4.0 km (2:44 / km)
shoes: Asics Hyperspeed 3

TNT intervals at the Point Grey track. 10x400m on the program today. Big group today: Julien, Nate, Ian, Ian's friend, Adam Woods, Louise, Catherine, and Gilles were there.

Goal was to do better than 4 weeks ago, i.e. sub 67.8s average. Ran over 2s faster per lap, so I was happy with that. Ran even with Julien. Ian ran the last 3 in 62-64.
66.34 -- 2'36
66.89 -- 2'26
66.51 -- 2'46
66.08 -- 2'46
66.09 -- 6'25

67.00 -- 2'36
64.93 -- 2'35
64.91 -- 2'56
66.21 -- 3'00
61.98

65.69s average

Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics Nimbus 2011

Monday Sep 17, 2012 #

6 PM

Trail running 1:10:00 12.0 km (5:50 / km) +114m 5:34 / km
shoes: Asics Nimbus 2011

Clubrun with Gilles, Catherine, Louise, and Zoltan. Through Camosun bog, St. George's, Salish, Council, Iron Knee, Salish, Sword Fern, Spanish, Little Australia. Took some detours with Z and G and caught up with the girls later.

Saturday Sep 15, 2012 #

10 AM

Trail running race 27:03 [4] 7.63 km (3:33 / km) +60m 3:25 / km
shoes: Asics Hyperspeed 3

Pinetree Classic cross country in Coquitlam. Same course as last year. Had a good race today, kept an even pace. In the end 2:10 faster than last year after being injured, so that's great. 50s behind Drew. Gilles in 28:20. The girls were 20xx on the 5k course.

Splits at the junction: 2:34, 13:31, 24:36

2 PM

Orienteering 1:33:55 [2] 8.72 km (10:46 / km) +485m 8:26 / km
shoes: La Sportiva 2012

On to Sumas Mountain for a long orienteering session. Alternated controls with Gilles. Terrain was even nicer than I remembered it to be. The map is so accurate, and easy to read. Ran pretty smooth. We were a little confused on 35 since the printed course hid the big cliff to the NW of the control, so double checked with the road.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: La Sportiva 2012

15 mins at Mundy, and 15 mins at Sumas.

C • lions 3

Thursday Sep 13, 2012 #

5 AM

Intervals (SpanishBanksHill) 15:00 [5] 3.75 km (4:00 / km) +200m 3:09 / km
shoes: Asics Nimbus 2011

5x3min hill intervals up the Spanish Banks hill. Had to run down fast in 3mins. Rowan, Mike, Rob, and Julian C were there. Splits: Line just before the forest starts 1:25-1:29.

Running 1:06:01 11.0 km (6:00 / km)
shoes: Asics Nimbus 2011

Wednesday Sep 12, 2012 #

7 PM

Orienteering 35:23 [4] 8.77 km (4:02 / km)
shoes: Asics Hyperspeed 3

Orienteering at False Creek. A 4.2km loop followed by a 2.9km loop. Fun course! Had a few small mistakes.

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

Tuesday Sep 11, 2012 #

7 PM

Intervals 18:51 [5] 6.0 km (3:09 / km)
shoes: Asics Hyperspeed 3

5x1200m intervals with Julien, Nate, Troy, Louise, Catherine. Gilles with some bike tire problems. Ran at the Point Grey track. I led lap 1, then J lap 2, and N lap 3. On the last interval I surged with 300 to go, and battled in a sprint with J. Last lap in 71.

3:47.95 -- 2'43
3:48.80 -- 2'41
3:45.15 -- 2'50
3:45.07 -- 2'45
3:41.00

Running warm up/down 51:43 [2] 8.0 km (6:28 / km)
shoes: Asics Nimbus 2011

Monday Sep 10, 2012 #

6 PM

Trail running 1:11:20 [3] 16.15 km (4:25 / km) +122m 4:15 / km
shoes: Asics Nimbus 2011

Clubrun with Gilles and Nate from my place. Huckleberry, Sasamat, St. Georges, Marine Dr., Salish, Admiralty, Spanish, Little Australia. Good speed, a little tempo from Chancellor and back.

Saturday Sep 8, 2012 #

11 AM

Trail running 2:11:28 20.34 km (6:28 / km)
shoes: La Sportiva 2012

Long run with Louise, Nate, Meghan M, Katie, and Shaun near Gibsons on the Sunshine Coast. First half was a long uphill, second half was running down. Picked up the pace on the last 15 minutes. Great terrain for orienteering higher up. Open forest, with contour detail.

Friday Sep 7, 2012 #

4 PM

Trail running 40:29 [2] 7.19 km (5:38 / km) +43m 5:28 / km
shoes: Asics Nimbus 2011

EOS run.

Thursday Sep 6, 2012 #

6 PM

Trail running 1:20:51 15.38 km (5:15 / km) +81m 5:07 / km
shoes: Asics Nimbus 2011

Ran the 57 minute loop with Julien and Adam Woods. Decent pace.

Wednesday Sep 5, 2012 #

7 PM

Orienteering 33:43 [4] 5.6 km (6:01 / km)
shoes: La Sportiva 2012

Fun orienteering at Sunnyside park, on the WRE map. John set a tricky course with many controls. Got there late, so headed out with a headlamp. Good flow, but had 2-3 map stops. Lost less than 30s. Good run by G-dog in 36.

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: La Sportiva 2012

Cool down with Adam and control pickup.

Tuesday Sep 4, 2012 #

7 PM

Intervals 20:38 [5] 6.4 km (3:13 / km)
shoes: Asics Hyperspeed 3

4x1600m at the track with the whole crew + Troy.

5:06.91 -- 2'35
5:09.82 -- 3'00
5:10.10 -- 3'45
5:10.80

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

Monday Sep 3, 2012 #

1 PM

Terrain running 1:35:09 [2] 6.43 km (14:48 / km) +223m 12:37 / km
shoes: La Sportiva 2012

Terrain running with Louise at Rice Lake. Checked out the area to the north of the existing map. Crossed the road and ran along the escarpment down to Seymour River. Got to a huge bad valley at 37mins, and had to follow a ridge down and went up a similar ridge on the other side.

Then we crossed the road and bike path and ran for about 1km in some pretty nice undulating open forest, to the north of the epic hill of doom on the existing map. Would make a nice extension to the current map.

C • no lidar 1

Sunday Sep 2, 2012 #

2 PM

Trail running 1:16:26 [3] 18.01 km (4:15 / km) +129m 4:06 / km
shoes: Asics Nimbus 2011

This was supposed to be an easy 18km run in PS park. I started out ok 4:30, but then there was a long downhill down to Marine Dr. and the GPS average went down to 4:10. Unfortunately I was not able to let go and watch the average climb when going up the hill, so ended up doing a harder run than I wanted. Oh well.

From my office, Agronomy, Swordfern, school, Salish to Marine Dr., St. Georges, past St. George's school, Camosun, Huckleberry, Deer Fern, Nature, Cleveland, Lily of the Valley, Blanca St. Little Australia, Spanish, Gage, Flagpole, West Mall.

Finally an 80km week.

Saturday Sep 1, 2012 #

11 AM

Tempo 28:23 [4] 8.0 km (3:33 / km)
shoes: Asics Hyperspeed 3

Nice 108k session @ half-Marathonpace. Felt quite uncomfortable in the pace.

Aimed for a 12k tempo at 3:30 pace. Ran with Julien at the Point Grey track. After 12 laps, realized that it would be tough to keep the pace. Quit after 20 laps. Strong headwind on the homestretch. J called it quits at 2miles, but joined me for two more single miles with one lap rest.

Splits:
3:30.54
3:32.82
3:28.48
3:30.75
3:34.22
3:35.15
3:38.63
3:33.00

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Hyperspeed 3

Warm up and down to Quilchena Park. After our failed tempo, we met a sprint coach teaching someone at the track. We asked for some pointers, and he watched us do a few sprints. Shorter arm levers, high knees (for J), and something about a ball of fire.

We put the newly acquired skills to practice and did a 13.77 100m sprint at the end, our legs were a bit fried though.

4 PM

Trail running 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Hiked with Julien from Cypress parking lot towards the Lions until we saw Louise, and Nate's group. Ran back.

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