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Training Log Archive: tnipen

In the 31 days ending Mar 31, 2007:

activity	#	time	miles		km		+m		load
Trail running	18	20:02:36	120.48	(9:59)	193.9	(6:12)	1720		342.1
Orienteering	11	7:48:22	41.26	(11:21)	66.4	(7:03)	935	180c	274.0
Swimming	13	6:11:55	9.54	(39:00)	15.35	(24:14)			183.8
Biking	4	4:32:21							80.2
Terrain running	7	3:45:50	14.91	(15:09)	24.0	(9:25)	280		58.3
Running	6	2:01:21	13.05	(9:18)	21.0	(5:47)			34.5
Total	29	44:22:25	199.24		320.65		2935	180c	973.0

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Saturday Mar 31, 2007 #

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Nike Stoneshield

Warm up for race. Felt a bit tired at first, but it got better as I warmed up.

Running race 17:05 [4] 5.0 km (3:25 / km)
shoes: Asics MagicRacers

5K race in Stanley Park. Nice weather for the race. An ok time for now. Splits

Terrain running 25:00 [2] 2.5 km (10:00 / km)
shoes: Nike Stoneshield

Forest run in PS park, taking some pictures.

Biking 17:40 [2]

Cycling back and forth to the park.

- Splits

Friday Mar 30, 2007 #

Terrain running 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Nike Stoneshield

Ran in the pacific spirit woods.

Biking 17:41 [2]

Cycling from Gage to the warden's office and back.

Thursday Mar 29, 2007 #

Terrain running 40:50 [3] ** 4.0 km (10:13 / km)
shoes: Intergrators 2006

Ran off trails in PS park. Discovered that a lot of the park is runnable right now - I think triumf is leaking nuclear waste in to the streams killing the undervegetation, well, maybe it is because of all the snow this winter...

This was really fun!!

C • triumf 2

Trail running 30:25 [2] 5.0 km (6:05 / km)
shoes: Intergrators 2006

Running from my place to the forest and back. Had to cut my run short to get back to UBC in time.

Wednesday Mar 28, 2007 #

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Stoneshield

Orienteering 25:00 [3] *** 4.5 km (5:33 / km) +80m 5:06 / km
21c shoes: Nike Stoneshield

Orienteering at Prince of Wales. Felt really really slow today. Legs felt heavy. I think the biking yesterday killed my quads so I could get no speed. Didn't really feel tired. Weird.

Tuesday Mar 27, 2007 #

Biking 2:08:50 [3]

Cycled the same loop as on Sunday except I went around False Creek on the way there. Got passed by Fernando Escartin in green and white and crew when entering Stanley Park. Stayed on their wheel around the park til the base of the hill where I could not hold on anymore. (1:50:23)

Probably the nicest day of the year so far, 10 degrees and sunny the whole day.

Also cycled back and forth to the park warden's house to the start of my run. (18:27).

Trail running 25:13 [2] ** 4.5 km (5:36 / km)
shoes: Nike Stoneshield

Ran in Pacific Spirit Park from the park warden's office. Ran in the nice bit I found earlier (10 mins), it was no problem running there with shorts even.

Swimming 23:58 [3] 1.0 km (23:58 / km)

Breast stroke at VAC. I think 10 seconds faster than before.

Monday Mar 26, 2007 #

Trail running 1:38:46 [2] 14.0 km (7:03 / km)
shoes: Nike Stoneshield

Recovery run with John Markez on the beach. Low tide today so we ran in the mud and in the ocean a bit. Also ran on top of where they pile all the logs. There's probably a 400 meter stretch of piled logs about 1-1.5 meters high. Pretty nice day to run along the beach.

Sunday Mar 25, 2007 #

Orienteering 40:00 [2] *** 5.0 km (8:00 / km)
14c shoes: Nike Stoneshield

Control placing and pickup at Robert Burnaby Park.

Biking 1:48:10 [2]

Cycling from UBC around Stanley Park to the top near the bridge. Back along Jericho. Cycled hard the last 80 minutes. The forest at the top is in really bad shape.

Saturday Mar 24, 2007 #

Trail running 1:15:29 [2] 13.0 km (5:48 / km)
shoes: Nike Stoneshield

Run in PS park in the rain (when is this rain going to end?!? Oh wait, I'm supposed to know...)

C • tell us! 3

Trail running 50:02 [3] ** 9.9 km (5:03 / km)
shoes: Nike Stoneshield

Planned on going to the pool, but it got too late... instead waited for the park wardens to go to bed so that I could sneak into PS park and do a night run in a sweet area I noticed on my earlier run today. There's a reasonably large section of woods (maybe 10ha) that's fairly runnable - good practice for running off trails for Jukola. Must drag Markezy and Johansson there one day...

Friday Mar 23, 2007 #

Swimming 19:04 [4] 1.0 km (19:04 / km)

At UBC. Actually swam 1.05km in 20:00.
0-500m: 9:26
500-1000m: 9:38

Swimming 10:06 [3] 0.35 km (28:51 / km)

Thursday Mar 22, 2007 #

Trail running 1:20:53 [3] 15.0 km (5:24 / km)
shoes: Nike Stoneshield

Long run (103:53) with John in Pacific Spirit Park in pouring rain. Did a hard tempo run from 64 to 87 minutes. Felt strong on the tempo. Ran the last half in the dark with headlamp - good Jukola practice :)

Trail running tempo 23:00 [4] 6.0 km (3:50 / km)
shoes: Nike Stoneshield

Wednesday Mar 21, 2007 #

Orienteering 35:35 [4] *** 6.6 km (5:23 / km) +100m 5:01 / km
22c shoes: Adidas Xcountry

Orienteering at Queen's Park, arrived a bit late so no warm up. It was pissing with rain so I wouldn't have wanted to anyway.

Terrain running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Adidas Xcountry

Control pickup with Johansson.

Swimming 24:03 [3] 1.0 km (24:03 / km)

Swimming at VAC. Started with 100m front crawl, but didn't have the strength today to continue. Did another 150 m front crawl near the end.

Tuesday Mar 20, 2007 #

Swimming 19:52 [4] 1.0 km (19:52 / km)

1000 m front crawl at UBC. yay, under 20 mins.

0-500m: 9:52
500-1000m: 10:00

Swimming 9:50 [2] 0.3 km (32:47 / km)

Trail running 1:47:47 [3] 14.0 km (7:42 / km) +250m 7:04 / km
shoes: Nike Stoneshield

Crazy run with John along the beach in the sunset. Ran from UBC along Wreck beach on trails out to the view point down SW marine drive. Ran back and came up the last wreck beach trail near the Chan Centre.

High tide today, had to run in the ocean for the last bit of the run. John raced hard up the hill in the end as always, couldn't keep up to him, but out sprinted him back to the car...

Sunday Mar 18, 2007 #

Note

University of Victoria event

Orienteering race 43:02 [4] *** 6.7 km (6:25 / km) +125m 5:52 / km
15c shoes: Adidas Xcountry

O-race at the University of Victoria. Ran as hard as I could. Made a couple of mistakes on some bingo controls. There were some nice forested areas, but there was significant storm damage in some areas making some trails impossible to find / follow.

Low res UVic o-map

C • was that a double-take? 1

Trail running warm up/down 50:59 [2] 8.0 km (6:22 / km)
shoes: Adidas Xcountry

Warm up (30:59) and cool down (~20:00).

Swimming 22:39 [4] 1.0 km (22:39 / km)

Swimming at VAC. 500 m front crawl followed by 500 m breast stroke:
0-500m: 10:28
500-1000m: 12:11

Swimming 3:07 [3] 0.1 km (31:10 / km)

Saturday Mar 17, 2007 #

Terrain running 35:00 [2] 3.0 km (11:40 / km) +80m 10:18 / km
shoes: Adidas Xcountry

Training with Lehel at Minnekhada Park. Went in some aras I haven't been to before and was plesantly surprised! There were some pretty amazing areas (mix between thetis lake and brandywine). Not too much deadfall and bushes. Quite detailed. There are some large areas that aren't really all that great, but I think it will be large enough for a middle distance map.

Trail running 1:05:33 [2] 9.0 km (7:17 / km) +150m 6:43 / km
shoes: Adidas Xcountry

Time spent on the trails at Minnekhada Park.

C • maps? 4

Friday Mar 16, 2007 #

Swimming 20:53 [4] 1.0 km (20:53 / km)

Front crawl at UBC. I'm going to be sore tomorrow...

Swimming 6:25 [2] 0.2 km (32:05 / km)

Thursday Mar 15, 2007 #

Orienteering (Night-o) 49:53 [3] ***** 3.7 km (13:29 / km) +80m 12:10 / km
36c shoes: Adidas Xcountry

Night orienteering training with Magnus at Watershed park. The course had two loops with forks. This was really difficult at night!

Map and Picture

Trail running warm up/down 37:07 [2] 6.0 km (6:11 / km)
shoes: Adidas Xcountry

Warm up / cool down for the training. Lehel was there walking with William.

C • oh yeah! 16

Wednesday Mar 14, 2007 #

Orienteering 33:29 [4] *** 6.3 km (5:19 / km) +70m 5:02 / km
26c shoes: Adidas Xcountry

Orienteering at BC Children's Hospital. Magnus had designed a dog bones exercise (a rogaine with coupled controls) Shortest ground route 8 km.

Map

C • Dog-Bone? 11

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Nike Stoneshield

Warm up before the WET.

C • 12 3

Swimming 22:59 [4] 1.0 km (22:59 / km)

Swimming at VAC front crawl the whole 1000m.
0-500m: 11:31
500-1000m: 11:29

Tuesday Mar 13, 2007 #

Orienteering 43:37 [4] ** 8.2 km (5:19 / km) +150m 4:52 / km
31c shoes: Adidas Xcountry

Orienteering race simulation with Magnus at Champlain Heights. The course wasn't very hard, but the goal was to push hard the whole way. 12-13 (map part 2) was an interesting route choice leg... not sure which of Magnus's and my route was better. Pushed hard out of the start. Managed to keep the speed through the course. The shortest route is about 10.3km.

Map part 1
Map part 2

C • Nice running 1

Running warm up/down 23:00 [2] 3.0 km (7:40 / km)
shoes: Nike Stoneshield

Warm up from Patterson sky train station to the Champlain heights map.

Swimming 23:21 [3] 1.0 km (23:21 / km)

Swimming at VAC. Alternating breast stroke and front crawl.

Swimming 6:24 [2] 0.2 km (32:00 / km)

Easy swimming afterwards.

Monday Mar 12, 2007 #

Trail running 1:07:35 [3] 11.0 km (6:09 / km) +300m 5:24 / km
shoes: Nike Stoneshield

Hilly trail run with John at Burnaby Mountain. Started by the restaurant and ran around the mountain on the hilly trails. Did an extra loop in the end down the mountain to the residential streets and back up again. John pushed like a madman up the long hill - happy I could keep up to him.

Sunday Mar 11, 2007 #

Note

Training Royal Roads, Victoria.

C • Happy Birthday 4

Orienteering 1:03:22 [3] **** 6.0 km (10:34 / km) +150m 9:23 / km
15c shoes: Adidas Xcountry

Training with Richard Lay at Royal Roads University (map). The majority of the terrain is runable (not like Thetis Lake, where only sections are). Similar terrain to yesterday's training with Lehel, just more runable.

Quality training session today!

Trail running warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: Adidas Xcountry

Warm up for the training.

Saturday Mar 10, 2007 #

Terrain running 35:00 [2] 4.5 km (7:47 / km) +200m 6:22 / km
shoes: Nike Stoneshield

Ran with Lehel at Derby Reach regional park near Fort Langley. The terrain is filled with large, steep ridges, with a lot of runable forest. Some thicker vegetation in the valleys between the ridges. Not all that many features on the plateaus. Similar to the WOC06 terrains in Denmark, though less runable.

Terrain pictures

Trail running 51:20 [2] 8.0 km (6:25 / km) +150m 5:52 / km
shoes: Nike Stoneshield

Trail running at Derby Reach regional park.

Trail running 30:26 [3] 6.0 km (5:04 / km)
shoes: Nike Stoneshield

Ran around Beacon Hill Park in Victoria. Down to the ocean and to Mile 0 of the Trans Canada Hwy. Some fun mossy and rocky terrain to run in too.

Friday Mar 9, 2007 #

Swimming 23:11 [3] 1.0 km (23:11 / km)

Alternating breast stroke / front crawl.

Swimming 8:06 [3] 0.3 km (27:00 / km)

Thursday Mar 8, 2007 #

Trail running 1:00:35 [2] 11.5 km (5:16 / km)
shoes: Nike Stoneshield

Easy recovery run with John. Started at the gravel parking lot in Vanier Park. Ran west to the end the dead-end trail in Kitsilano. Ran to Cambie street and back to the parking lot. Tempo run the last 7-8 minutes.

Note

Plan week 10/11

S: Fort Langley, Lehel
S: Royal Roads, vico
M: SFU, John
T: 8.2 km Everett Crowley park
W: WET BCCH
T: Night-o Watershed
F: Intervals, BCCH

Wednesday Mar 7, 2007 #

Trail running warm up/down 50:56 [2] 9.0 km (5:40 / km) +70m 5:27 / km
shoes: Adidas Xcountry

Warm up (45 mins) and cool down (5 mins) for WET. Ran from Gage throgh the trails south of 4th, across 4th, down towards the beach, and back up to 4th.

Orienteering 26:14 [4] 4.9 km (5:21 / km) +80m 4:57 / km
shoes: Adidas Xcountry

Orienteering at the Anthropology museum. About half of it was on roads, the rest in urban areas. Partial map

Swimming 24:36 [3] 1.0 km (24:36 / km)

Swimming at VAC. Alternated (every 50 m) breast stroke and front crawl.
0-500 m: 12:16
500-1000m: 12:19

Swimming 6:19 [3] 0.2 km (31:35 / km)

Ohter swimming after the 1000m.

Tuesday Mar 6, 2007 #

Swimming 24:48 [3] 1.0 km (24:48 / km)

Swimming at UBC.

Swimming 10:18 [3] 0.35 km (29:26 / km)

Practised some front crawl.

C • Swimming 1

Terrain running 25:00 [3] 4.0 km (6:15 / km)
shoes: Nike Stoneshield

Night run at Deer Lake. Ran in the grassy field for a while. Then around the lake on trails, and finally on roads to Metrotown. The grass was heavy in places, and quite marshy. Some spots had knee deep water. A movie was being shot during the day at Deer Lake. There were a number of sets throughout the park and some security guards in trucks parked on some of the trails.

Trail running 35:00 [3] 7.5 km (4:40 / km)
shoes: Nike Stoneshield

Running 10:21 [2] 2.0 km (5:11 / km)
shoes: Nike Stoneshield

Monday Mar 5, 2007 #

Trail running 1:13:23 [3] 14.0 km (5:15 / km)
shoes: Nike Stoneshield

Recovery run with John down to the end of Jericho and back. Did a tempo run (5 mins) from somewhere on the NW Marine hill to John's car.

Sunday Mar 4, 2007 #

Orienteering 54:35 [4] ** 7.5 km (7:17 / km) +100m 6:49 / km
shoes: Adidas Xcountry

Ran a course at Campbell Valley. Pushed hard. Some nice open sections of woods (some not so very nice sections too). The horsetrails were great to run on, soft and muddy. Lehel walked with his son around the marsh.

Pictures

Trail running warm up/down 25:42 [2] 3.0 km (8:34 / km)
shoes: Adidas Xcountry

Cool down run after the course.

Saturday Mar 3, 2007 #

Trail running 2:30:25 [2] 18.0 km (8:21 / km) +800m 6:50 / km
shoes: Nike Stoneshield

Early morning run with Lehel starting at the Buntzen Lake parking lot. Ran up to the top of some mountain and back along Buntzen Lake. The woods were really open, especially at the top. A great run - tired at the end, ran with backpack.

C • east side 2

Swimming 24:56 [3] 1.0 km (24:56 / km)

VAC.
0-500m: 12:12
500-1000m: 12:44

Swimming 6:58 [2] 0.2 km (34:50 / km)

EAsy swimming afterwards.

Thursday Mar 1, 2007 #

Swimming 24:07 [3] 1.0 km (24:07 / km)

This one is going to be hard to beat. UBC.
0m--500 m 12:02
500m--1000 m 12:05

C • Super Fast? 2

Swimming 5:55 [2] 0.15 km (39:27 / km)

Easy swim after the 1000m.

Running 16:55 [2] 3.0 km (5:38 / km)
shoes: Nike Stoneshield

Running from 41st to BCCH, and from QE to Broadway.

Orienteering 53:35 [3] 7.0 km (7:39 / km)
shoes: Nike Stoneshield

Ran the BCCH course I partly x-country skied this winter because of injury. Fun to run in the dark in the tricky field area in the south. Then ran at QE. Managed to get some photos of the fountain before the security guard showed up!

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