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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 30 days ending Nov 30, 2012:

activity # timemileskm+mload
  Running12 8:09:52 51.86(9:27) 83.47(5:52) 20898.0
  Terrain running3 4:08:00 11.18(22:10) 18.0(13:47) 40049.6
  Trail running3 2:40:27 19.14(8:23) 30.8(5:13) 10041.1
  Orienteering4 1:58:18 15.32(7:43) 24.65(4:48) 23486.6
  Tempo3 1:28:00 15.62(5:38) 25.14(3:30) 19770.4
  Cross country running1 36:30 6.11(5:59) 9.83(3:43) 10029.2
  Intervals2 22:00 3.73(5:54) 6.0(3:40) 5022.0
  Total20 19:23:07 122.96(9:28) 197.89(5:53) 1289396.9

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Thursday Nov 29, 2012 #

8 PM

Intervals 8:00 [5] 2.5 km (3:12 / km) +50m 2:55 / km
shoes: Asics Nimbus 2011

Training with Gilles, Catherine, and Louise at Fallse Creek. 20 sprints across a field, then 10 hill sprints, then 20 more sprints. Fun!

Running warm up/down 55:43 [2] 8.77 km (6:21 / km) +40m 6:13 / km
shoes: Asics Nimbus 2011

Warm up around False Creek, Cambie Bridge, Science world.

Wednesday Nov 28, 2012 #

7 PM

Orienteering race 27:40 [4] 6.0 km (4:37 / km)
shoes: Asics Nimbus 2011

WET at UBC. Dogbones. According to Louise I picked a bad route.

Tuesday Nov 27, 2012 #

6 PM

Tempo 34:48 [4] 9.75 km (3:34 / km) +100m 3:24 / km
shoes: DS Trainers

5x7min intervals at Oak Meadow Park with Julien, Gilles, Grame, Adam, Louise, and Catherine. 1 min rest.

6:59.75 -- 1'06
7:00.01 -- 1'21
6:54.84 -- 1'12
6:56.38 -- 1'15
6:56.98

Running 45:00 [2] 5.2 km (8:40 / km) +20m 8:30 / km
shoes: DS Trainers

Monday Nov 26, 2012 #

7 PM

Trail running 1:01:00 [2] 12.0 km (5:05 / km)
shoes: Asics Nimbus 2011

Clubrun with Gilles and his friend Axel. Camosun, St. George's, Marine Drive, Salish, Spanish, 8th.

Sunday Nov 25, 2012 #

Terrain running 1:08:00 [2] 5.0 km (13:36 / km) +400m 9:43 / km
shoes: La Sportiva 2012

Day trip with some Belgians to see eagles near Harrison Lake.

20 min drive up into the mountain and then... Hemlock Valley ski resort:

Parked at 950m ran up to 1250m.

Saturday Nov 24, 2012 #

3 PM

Cross country running race 36:30 [4] 9.83 km (3:43 / km) +100m 3:32 / km
shoes: Saucony X-spikes

Canadian Cross Country Champs at Jericho Beach. Stil not fully recovered from the sickness, but wanted to run anyway. Screwed in some nice 15mm spikes Mathias gave me. Super grip the whole course, amazing. Not as muddy as last year, since we had a few clear days leading up. Not a great race by me, but glad I got out and ran. Winner was Cam Levins, who was 11th at the London Olympics at the 10,000m.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Nimbus 2011

By myself.

Friday Nov 23, 2012 #

4 PM

Trail running 48:00 [2] 7.8 km (6:09 / km)
shoes: Asics Nimbus 2011

EOS group run.

Thursday Nov 22, 2012 #

7 PM

Intervals 14:00 [5] 3.5 km (4:00 / km)
shoes: Asics Nimbus 2011

Intervals with Gilles, Adam, and Louise at Jericho Beach. 10x1 min in the sand, followed by 2x2min on a trail. The others did 5x2min, but I wanted to save the legs for the weekend.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Nimbus 2011

Wednesday Nov 21, 2012 #

7 PM

Orienteering race 20:00 [3] 4.0 km (5:00 / km)
shoes: La Sportiva 2012

Back from a week of sickness (cold/fever). Mass-start peg race in Camosun Bog. Got the first peg which send me on a long extra loop. Didn't get the second one, but got most after that. Fun to see so many lights in the woods. Over 30 in the mass-start.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: La Sportiva 2012

With Louise from/to home.

Tuesday Nov 13, 2012 #

6 PM

Tempo 25:57 [4] 7.63 km (3:24 / km) +70m 3:15 / km

TNT with Julien, Louise, Gilles, Catherine, Nate, and G-dog Rennie at Oak Meadow Park again. 1.91k steady state on roads through QE park. Then 4x1.43km (2 long loops). Girls did 1 long and one short, which meant we saw them twice, which was fun.
6:32 (1.91km)
4:48.38 -- 1'19
4:50.21 -- 1'16
4:51.36 -- 1'18
4:55.65 (stomach problems)

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +57m 4:50 / km
shoes: Asics Hyperspeed 3

Monday Nov 12, 2012 #

6 PM

Trail running 51:27 intensity: (36:27 @2) + (15:00 @4) 11.0 km (4:41 / km) +100m 4:28 / km
shoes: Asics Hyperspeed 3

Clubrun with Louise, Julien, and Russell. Ran together for the first 30 mins, then just Julien and I. Tempo speed down at the beach.

Sunday Nov 11, 2012 #

2 PM

Terrain running 1:30:00 [2] 7.0 km (12:51 / km)
shoes: La Sportiva 2012

Another terrain run at Blackcolm Mountain. Epic terrain -- mossy ground with nice contour and cliff features. Probably the nicest I've seen in the Whistler area. Seemed to cover a big area, a long distance event would be amazing.

Saturday Nov 10, 2012 #

2 PM

Terrain running 1:30:00 [2] 6.0 km (15:00 / km)
shoes: La Sportiva 2012

Terrain run with Adrian, Louise, and Russell on Blackcolm Mountain.
Cool half icy rivers:

Thursday Nov 8, 2012 #

6 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Short workout at the track, ran out of time so had to cut it short. ~5x200m.

Wednesday Nov 7, 2012 #

7 PM

Orienteering race 23:15 [4] 4.5 km (5:10 / km)
shoes: Asics Nimbus 2011

WET at Vanier Park. Decent run. A bit behind Gilles.

Tuesday Nov 6, 2012 #

7 PM

Tempo 27:15 [4] 7.76 km (3:31 / km) +27m 3:27 / km
shoes: Mizuno WR 2011 orange

Intervals at Oak Meadow Park. 2 long loops + 1 short loop. Splits: 2:30, 4:58-5:04.
6:52.21 -- 1'22
6:45.32 -- 1'20
6:45.52 -- 1'27
6:51.75

Running warm up/down 45:00 [2] 6.0 km (7:30 / km)
shoes: Mizuno WR 2011 orange

Monday Nov 5, 2012 #

6 PM

Running 48:09 [2] 9.0 km (5:21 / km) +91m 5:06 / km
shoes: Asics Nimbus 2011

Run with Louise.

Sunday Nov 4, 2012 #

10 AM

Orienteering race 47:23 [4] 10.15 km (4:40 / km) +234m 4:11 / km
shoes: La Sportiva 2012

Why Just Run at SFU. Fun to run a long distance on a sprint map. Had a pretty good race, felt I had flow in the orienteering. Lost 1min on 20 because I didn't see the north most fork in the trail and therefore thought I was going down the trail way further north. 4:30 ahead of Gilles, would have been within 15s if he didn't make his 3 big mistakes. Good run by Roan in 56. Pouring rain, but great fun event!

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: La Sportiva 2012

Warm up with Louise, Gilles, Catherine, and Adam. Cool down with Gilles.

Friday Nov 2, 2012 #

4 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS group intervals.

Thursday Nov 1, 2012 #

Running 1:01:00 [2] 12.0 km (5:05 / km)
shoes: Asics Nimbus 2011

Evening road run with Julien. Chancellor from Blanca, little Boston, NW. Marine Dr., Jericho, back up Tolmie Street.

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