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Training Log Archive: tnipen

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m	load
Trail running	9	10:41:14	67.9	(9:27)	109.28	(5:52)	1669	134.2
Orienteering	8	9:58:51	47.85		77.0		2174	284.1
Running	13	8:53:58	64.44		103.71		123	163.1
Intervals	6	1:54:21	20.63	(5:33)	33.2	(3:27)	371	109.3
Total	26	31:28:24	200.82		323.19		4337	690.7
[1-5]	26	31:28:23

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Sunday Jun 30, 2013 #

Event: Lazy Lundbom 10 hour bike or foot rogaine

8 AM

Orienteering 4:05:00 [2] 27.1 km (9:02 / km) +1000m 7:38 / km
shoes: DS Trainers

10h rogaine just outside Merritt. Decided with Mathias to do about 4h. Went well, didn't bonk like I though I would. Maybe next time I'll do 10h :) Sunny, 33 degrees, nice!

C • Lundbom Lake 2

Wednesday Jun 26, 2013 #

7 PM

Orienteering race 18:30 [4]
shoes: Asics Hyperspeed 3

Tour d'OBIK, day 5
WET at Deer Lake. Gilles destroyed us by a minute. Mathias 45s behind:
Thomas: 2:55:22
Mathias: 2:55:51

Orienteering race 30:30 [4] 8.0 km (3:49 / km)
shoes: Asics Hyperspeed 3

Tour d'OBIK, day 6
Second loop at WET. Mass-start with Gilles, Mathias, and Ian the hardman. Pack running til 4th control. Took the eastern route around to #5, the rest went west. Got there 15s ahead of the others. Didn't see them after that, but apparently Gilles nearly got me at 11, but then he made a mistake.
Thomas: 3:25:52
Mathias: 3:29:11

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Tuesday Jun 25, 2013 #

7 PM

Intervals 17:46 [5] 5.8 km (3:04 / km)
shoes: Hyperspeed 4

Tour de O'BIK, day 4
TNT at the Kerrisdale track with Gilles, Mathias, Louise, Julien, Catherine, and Rory. 4x600m, 1000m, 4x600m on today's program. Legs felt pretty bad on the warm up, sore calves. Still managed to get some good times in, at least on the 600s. 2 min rest. Ran out of splits.
1:50.92
1:51.03
1:49.34
1:48
3:14
1:48
1:47
1:47
1:51
Beat Mathias with 10s
Mathias: 2:36:36
Thomas: 2:36:52

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2011 orange

Monday Jun 24, 2013 #

7 PM

Trail running 1:21:00 [2] 16.34 km (4:57 / km)
shoes: Asics Nimbus 2011

Clubrun with John, Mathias, Gilles, Louise, and Catherine. The guys ran in a pack til 10th, then the chief told us to take a hike, but to catch up to him again on Blanca. Body wasn't agreeing with Gilles tempo, and had to make 3 pit stops. Ran by myself from Jericho. Then managed to fit 2 beds in John's car, even though I swear only one should fit.

Sunday Jun 23, 2013 #

8 AM

Running race 1:17:07 [4] 21.1 km (3:39 / km)
shoes: Hyperspeed 4

Tour de O'BIK, day 2
Mathias: 2:16:35
Thomas: 2:16:51

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Hyperspeed 4

12 PM

Orienteering 1:20:00 [2] 5.4 km (14:49 / km) +200m 12:30 / km
shoes: La Sportiva 2012

Orienteering at Sumas with Mathias, Louise, and Adam. Put out toiletpaper flags with Mathias.

7 PM

Running 2:15 [2]

Tour day 3
Obstacle course at party :)
Mathias: 2:18:40
Thomas: 2:19:06

Thursday Jun 20, 2013 #

6 PM

Running 1:10:00 [2] 15.0 km (4:40 / km)
shoes: DS Trainers

Running with Ian the hurdler and Mathias. Waterfront station to Stanley Park and back.

Wednesday Jun 19, 2013 #

6 PM

Orienteering race 59:44 [4] 9.25 km (6:27 / km) +561m 4:57 / km
shoes: Asics Hyperspeed 3

Tour d'OBIK 2013 day 1
Magnus has been working hard at creating the longest, toughest WET in the history of all WETs. A 7km bushwack on the north shore was on the program today. Mass-start goat event, where you could skip any one control you wished (women skipped two). The strategy was to avoid skipping for as long as possible and instead stay with the pack. It was more or less impossible to break away from the pack by yourself, so there was no point trying to skip controls early.

Long first leg across the dam. Gilles took the lead, but hesitated at the trail junction off the main trail, so I went ahead. In a pack with Ian the steepler, Gilles, Mathias, Ian the hardman, and Graeme. Ian C overtook me going down the stairs to 3. Eventually Mathias took charge and led the pack to 3. I overtook him going to 4. Then he overtook me going to 5, but we attacked the control too late, and ended up searching in the green. Eventually corrected, but at this point Louise had passed us (she skipped 4).

Mathias and I went way north on the long leg to 6. Graeme+Louise went more straight. I put a gap on the others and was first on 6 and 7. Saw that they were catching up as I was running to 8. By 9 Gilles and Ian were right behind and overtook me by being cleaner out of the control. Ian C took an insane route around to 10, crossing the dam early on. Turned out it was probably a better route. Mathias+Gilles+me hammered down the road to 10. Gilles hesitated on the exit to 10, so I took the lead. Found Mathias on my way to 12, since he had skipped 10 thinking he could run the rest of the race with enough of a gap.

Was hoping he'd help me put a big gap on Gilles so that he'd have to skip one to keep up. Went up the powerline to 15. Gilles+Ian C missed the entry to 15, so they decided to skip it. Met them at 16. Stayed in a pack with Gilles in the lead through 17, 18, 19. Gilles cut up to the parking lot too late, so got a few seconds behind heading to 20. Lead the way to 21. Bushwacked straight down through #10, and took the lower trail to 22. Ian C+Gilles took the better route down the big road attaching from the top, getting there before me. Gilles let the way to 23, but Ian C took a short cut and got to the parking lot first, but Gilles overtook him climbing into 23.

At this point I wasn't sure if Ian and Gilles had already skipped a control, but realized this was the case when they started the huge scramble up the hill to 24. Decided to skip #24, since this was a great one to skip. Managed to just sneak under an hour. Ian C in second, Gilles third, Mathias fourth, G-dog Rennie fifth (who had done a Grouse Grind this morning), and Ian the hardman sixth. Seventh and eighth were Louise
and Catherine, who were the last to finish the course within the time limit.

OK Magnus you win, this was the toughest WET of all times. 340m of climb according to the map. Mass-start format was great, since the lead probably changed 15 times.

2:58 lead over Mathias in the tour. I'll need all of it before the half marathon on Sunday.
T: 59:44
M 1:02:42

Orienteering 1 [0] 0.0 km

Louise's route.

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

With Mathias and Ian.

Tuesday Jun 18, 2013 #

7 PM

Intervals 19:18 [5] 6.0 km (3:13 / km)
shoes: Hyperspeed 4

6x1000m at the track with Julien, Mathias, Gilles, Catherine, Louise, and Rory. Not the fastest times, but need to save a little bit for the big championship WET race tomorrow!
3:12.33 -- 2'08
3:14.46 -- 2'13
3:14.63 -- 2'22
3:13.63 -- 2:13
3:08.03 -- 2'31
3:14.74

Running warm up/down 46:00 [2] 7.0 km (6:34 / km)
shoes: DS Trainers

Monday Jun 17, 2013 #

7 PM

Trail running tempo 1:20:15 [2] 16.0 km (5:01 / km) +150m 4:47 / km
shoes: DS Trainers

Clubrun with John, Louise and Ian the hardman starting from Alma.. Branched off with Ian after a while. Marine Dr. Salish, Admiralty, Spanish, Chancellor, Blanca, Sweet meander, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sasamat, St. George's, 39th. Met Julien at Blanca and ran with him to Crown.

Sunday Jun 16, 2013 #

10 AM

Orienteering race 32:32 [4] 7.15 km (4:33 / km) +93m 4:16 / km
shoes: Hyperspeed 4

WhyJustRun at Crescent Park in White Rock. A good mix of short tricky legs in the white forest and some longer route-choice legs. Legs felt good and the navigation went well. Great day to be outside in the warm sunny weather.

C • Norge!! 8

Orienteering race 12:05 [4] 2.5 km (4:50 / km) +20m 4:39 / km
shoes: Hyperspeed 4

Convinced the two Ians, Louise, Andy, and Christoph to do a mass-start race on the first half of the course, but in backwards order. ITHM took off like a mad-man. Got a lead with Ian the steepler after a while. He just outsprinted me at the end. Did this section 40s faster than in the race, nice.

11 AM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 4

Warm up with Louise, some control pick up afterwards.

Saturday Jun 15, 2013 #

12 PM

Trail running 1:23:10 [2] 11.0 km (7:34 / km) +400m 6:24 / km
shoes: La Sportiva 2012

Trip to Stave Falls. Checked out the hydroelectric dam, and then did a trail run at Bear Mountain between Stave Lake and Mission. Ran on mountain bike trails and a few logging roads. Sunny and warm!

Friday Jun 14, 2013 #

7 PM

Running race 16:40 [4] 5.0 km (3:20 / km) +40m 3:12 / km
shoes: Hyperspeed 4

UBC longest day 5k. Due to construction, the course was altered. Ended up having to run up the hill on 16th to the finish. Legs felt good on the first k, even though I knew I was going too fast. Fell apart a bit after 2k, but I think with some more training I should be able to hold on better. Decent time, although 16:20 would have been nice. Louise in 19:40.
2:59.18 (flat)
3:18.81 (flat)
3:28.16
3:14.47 (downhill)
3:42.04 (big uphill)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 4

Warm up with Louise.

Wednesday Jun 12, 2013 #

7 PM

Orienteering race 19:49 [4] 3.8 km (5:13 / km) +100m 4:37 / km
shoes: Asics Nimbus 2011

WET at Barnet Marine Park. Nice control picking course. They had erased the map inside the circle, so you were forced to read the control description. Battled with both Ian's for a bit.

Surprise appearance by Andy!

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Warm up with Louise. Control pickup with Andy, and Ian the steepler.

Tuesday Jun 11, 2013 #

4 PM

Intervals 25:03 [4] 7.5 km (3:20 / km)
shoes: Hyperspeed 4

5x1500m trail intervals with Mike and Gord. Long to Triumf, back along powerline. Ended at where there used to be a pole along powerline (now just a wodden fence). Alternated directions. Splits: Triumf (1:53-1:57), Powerline (2:35-2:39), start (4:36-4:39). Triumf (2:02), Long (2:42).

5:02 -- 1'52
4:59.80 -- 2'35
5:01.04 -- 2'29
5:01.69 -- 2'29
4:58.40

C • ska du flytta hem till norge? 6

Running warm up/down 1:03:06 [2] 10.0 km (6:19 / km)
shoes: DS Trainers

Monday Jun 10, 2013 #

7 PM

Orienteering 54:00 [4] 3.8 km (14:13 / km)
shoes: La Sportiva 2012

Orienteering training with Tony the Finnish coach. Plan was to think about planning. Didn't go so well I was running too much without a plan. Nice course. Made two bigger mistakes. Legs felt good though.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: La Sportiva 2012

Putting out three flags with Louise.

Sunday Jun 9, 2013 #

1 PM

Intervals 15:34 [5] 4.4 km (3:32 / km) +16m 3:28 / km
shoes: DS Trainers

4x1100m trail intervals from the park warden's office. Was thinking of doing 5, but my legs need some rest, it has been a good week of running (first 80k week since Sept. last year). 2min rest. Last year we were somehow able to run these in 3:35.

3:55.46
3:52.45
3:57.70
3:48.05

Trail running warm up/down 48:13 [2] 9.05 km (5:20 / km) +12m 5:17 / km
shoes: DS Trainers

Warm up (28mins) and cool down.

Saturday Jun 8, 2013 #

5 PM

Trail running 1:10:23 [2] 14.69 km (4:47 / km) +195m 4:30 / km
shoes: DS Trainers

Run by myself in PS park. Huckleberry, Sasamat, Clinton, SW. Marine, Swordfern, Salish, Admiralty, Spanish, Chancellor, Blanca, 10th.

Friday Jun 7, 2013 #

6 PM

Intervals 12:00 [5] 2.4 km (5:00 / km) +280m 3:09 / km
shoes: Asics Hyperspeed 3

Hill intervals with Gilles in QE park, on grass. He kicked my ass. 8x90 seconds, with 2min rest.

7 PM

Running warm up/down 1:08:50 [2] 12.61 km (5:28 / km) +83m 5:17 / km
shoes: Asics Hyperspeed 3

Wednesday Jun 5, 2013 #

7 PM

Orienteering race 46:40 [4] 10.0 km (4:40 / km) +200m 4:15 / km
shoes: Asics Hyperspeed 3

WET at Stanley Park. The second longest WET I have done (longest was Queen's Park against loefaas in 2008).

Mass start. Was with Ian THM until about 4.

C • longest by time or distance? 8

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

Tuesday Jun 4, 2013 #

7 PM

Intervals 24:40 [5] 7.1 km (3:28 / km) +75m 3:18 / km
shoes: Hyperspeed 4

Trail intervals wth G*, ITHM and Cath. Did 5x5 mins on the Council Loop. Decent times.

5:00.64 -- 2:25
4:55.85 -- 2:20
4:54.59 -- 2:21
4:54.99 -- 3:15
4:53.43

Trail running warm up/down 58:05 [2] 7.0 km (8:18 / km)
shoes: Asics Nimbus 2011

From Ian's house.

Monday Jun 3, 2013 #

7 PM

Trail running 1:02:49 [2] 12.0 km (5:14 / km)
shoes: DS Trainers

Clubrun with Markez in PSP. The chief must have gotten heatstroke after only 15 minutes because I specifically recall words of such unusual and extreme optimism as "something something Apple will never abandon its developer-base by closing its OS to its UNIX features something something".
Spanish, Admiralty, Salish, Council, Sasamat, Powerline, Camosun.

Nice weather.

Sunday Jun 2, 2013 #

9 AM

Trail running 2:22:19 21.19 km (6:43 / km) +912m 5:32 / km
shoes: DS Trainers

Grouse Mountain to Deep Cove with G* and ITHM. Baden Powell, Lynn Headwater, Rice Lake, Fishermans, Hyanis, Neds, Baden Powell. Stomach not so great today, had problems for the first 90 minutes and had to slow the guys down. Opened up some speed on the last 30 mins into Deep Cove. Ian the hardman on fire today. Nice run on a sunny day! Bus back to Grouse.

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