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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2007:

activity	#	time	miles		km		+m	load
Trail running	17	14:08:28	81.4	(10:25)	131.0	(6:29)	400	192.3
Orienteering	11	9:45:23	52.07	(11:15)	83.8	(6:59)	1005	393.3
Terrain running	3	3:33:00	13.67	(15:35)	22.0	(9:41)		42.6
Running	4	2:15:10	13.67	(9:53)	22.0	(6:09)		29.0
Intervals	5	1:15:07	12.86		20.7		130	65.5
Tempo	2	15:00	2.49	(6:02)	4.0	(3:45)		12.0
Total	25	31:12:08	176.16		283.5		1535	734.7

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Wednesday Oct 31, 2007 #

Orienteering race 23:23 [4] *** 4.7 km (4:59 / km)
shoes: Asics Cumulus

WET at UBC. Made the course and placed the controls, but wanted to run anyway.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Cumulus

Placing controls for WET.

Tuesday Oct 30, 2007 #

Intervals 10:25 [5] 3.2 km (3:15 / km)
shoes: Adidas trailrunners

Intervals with the track team. 4 by 800 m, with 2.5 mins rest. Apparently it was cold today, so we were only to do 4 intervals...

2.40
2.34
2.34
2.37

Tempo 5:00 [4] 1.5 km (3:20 / km)
shoes: Adidas trailrunners

Tempo run (5 mins) around the fields.

Trail running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Adidas trailrunners

Warm up with Henrik through PS park. Some cool down things too.

Monday Oct 29, 2007 #

Trail running 42:57 [3] 7.0 km (6:08 / km)
shoes: Adidas trailrunners

Long run in PS park (102:57). Started with Jonathan for about 45 mins, then with Louise for another 30 then by myself. Ran two terrain intervals with Louise in the dark. Great training.

Trail running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Adidas trailrunners

At higher intensity

Sunday Oct 28, 2007 #

Trail running 1:20:00 [2] 10.0 km (8:00 / km) +400m 6:40 / km
shoes: Adidas trailrunners

Ran with Lehel from Cypress parking lot up the Howe Sound Crest trail. Nice trail!

Went to Sumas Mountain, just east of Abbotsford to check out some terrain with Louise and John Rance. Terrain lies between 700 and 900 meter above sealevel. Strangely the whole top of the mountain is runnable -- not Lehel runnable, not me runnable, but Magnus runnable!!! There were probably a couple of square k of this amazing terrain with virtually no deadfall and with cliffs and contour detail. This will be mapped next year, or I'll change my name to Øystein Kristiansen. Nice view of the mainland from the top the 900m big cliff next to the highway.

C • yes! 9

Trail running 40:00 [2] 7.0 km (5:43 / km)
shoes: Adidas trailrunners

Running at Derby Reach and at Burnaby Foreshore Park.

Thursday Oct 25, 2007 #

Trail running 50:00 [2] 8.0 km (6:15 / km)
shoes: Adidas trailrunners

In PS park

Intervals 4:32 [5] +130m

2 stair intervals at Wreck beach
with packpack, so slower than usual

217
215

Wednesday Oct 24, 2007 #

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: Nike Stoneshield

Placing controls for the WET.

Monday Oct 22, 2007 #

Running 1:00:10 [2] 10.0 km (6:01 / km)
shoes: Asics Cumulus

Ran with Louise around False Creek.

Sunday Oct 21, 2007 #

Orienteering race 1:01:48 [4] *** 8.3 km (7:27 / km) +250m 6:28 / km
shoes: Nike Stoneshield

Orienteering at Watershed Park in the pouring rain. Pretty tough course. Felt good today.

Trail running 45:00 [2] 5.0 km (9:00 / km)
shoes: Intergrators 2006

Warm up / control pickup

Saturday Oct 20, 2007 #

Terrain running 1:20:00 [2] ** 6.0 km (13:20 / km)
shoes: Nike Stoneshield

Terrain run with Lehel at Rice Lake.

Friday Oct 19, 2007 #

Trail running 40:00 [2] 7.0 km (5:43 / km)
shoes: Nike Stoneshield

Ran with Louise at Pacific Spirit Park. Marked a terrain loop that we will do in the future. Probably between 2 and 3 minutes long.

Wednesday Oct 17, 2007 #

Orienteering race 29:00 [4] *** 5.4 km (5:22 / km) +50m 5:08 / km
shoes: Nike Stoneshield

Cold front Charlie is back in full force. It rained so hard that the eyes couldn't blink fast enough to drain the water.

Trail running 10:00 [3] 1.5 km (6:40 / km)
shoes: Nike Stoneshield

Warm up around Trout Lake with Louise and Petra.

Tuesday Oct 16, 2007 #

Intervals 16:00 [3] 4.8 km (3:20 / km)
shoes: Adidas Xcountry

800m intervals with cross country team.
244
237
238
238
239
239

Tempo 10:00 [4] 2.5 km (4:00 / km)
shoes: Adidas Xcountry

Tempo with team.

Trail running warm up/down 1:20:00 [2] 10.0 km (8:00 / km)
shoes: Adidas Xcountry

Warm up with Petra, longer run with John Markez afterwards down to Wreck beach.

Monday Oct 15, 2007 #

Terrain running 2:06:00 [2] ** 15.0 km (8:24 / km)
shoes: Nike Stoneshield

Went out east of Winnipeg with Patrick to check out a terrain. Was shown this amazing rock terrain that is very similar to terrain near Fredrikstad -- detailed bare rock surface with trees in valleys. Likely the best terrain I've ever run in in North America. Even at our rate of covering terrain (around 530 dekahectares per weekend), we barely scratched the surface of the area. It's a huge area.

C • fantastic! 29

Sunday Oct 14, 2007 #

Orienteering race 1:30:00 [4] **** 12.6 km (7:09 / km)
shoes: Intergrators 2006

Manitoba Champs Long. Patrick set a long challenging course. Had some problems today, especially on the three long legs. Steven ran well and smashed my time today. Had a lot of fun out there!

Orienteering 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Intergrators 2006

Control pickup with Steven after the race.

Terrain running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Intergrators 2006

Saturday Oct 13, 2007 #

Orienteering race 35:20 [4] **** 5.2 km (6:48 / km)
shoes: Intergrators 2006

Arrived yesterday in Manitoba -- the land of no Coreolis force according to Patrick. Ran the Manitoba champs. Middle distance. Took a couple of controls to get used to the difficult terrain. But it went ok after that. One bad mistake near the end on #13 (2-3 mins). Very technical terrain.

Orienteering 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Stoneshield

Control pickup with Steven G.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Intergrators 2006

Thursday Oct 11, 2007 #

Intervals 22:10 [5] 6.3 km (3:31 / km)
shoes: Nike Stoneshield

Intervals on the Musqeam trail loop (900m) with Petra and Louise. Feeling normal again. Markez showed up on bike :-)

Interval, rest
314.17 355.49
310.53 402.37
308.31 551.61
311.89 410.16
309.05 341.83
308.54 433.39
310.63

Trail running warm up/down 1:13:00 [2] 10.0 km (7:18 / km)

Wednesday Oct 10, 2007 #

Orienteering race 33:12 [4] **** 6.0 km (5:32 / km)
shoes: Nike Stoneshield

Orienteering at BCIT. Very difficult exercise. Felt better today.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Stoneshield

Tuesday Oct 9, 2007 #

Trail running 1:15:00 [2] 12.0 km (6:15 / km)
shoes: Nike Stoneshield

Decided to skip out on the intervals today, but went for long run with Louise an Markez in PS park.

Monday Oct 8, 2007 #

Orienteering race 1:30:00 [4] 12.2 km (7:23 / km) +500m 6:07 / km
shoes: Intergrators 2006

WCOC long distance at Savona. Didn't make more than ~1:00 of mistakes. Something did feel not quite right physically, think I was sick. Also, I shouldn't be that far behind just in running.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Intergrators 2006

Sunday Oct 7, 2007 #

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Intergrators 2006

Warm up / cool down with Bjoerge from Stavanger.

Orienteering race 37:50 [4] 5.2 km (7:17 / km) +205m 6:05 / km
shoes: Intergrators 2006

WCOC middle. Good navigation except for two controls near the end.

Saturday Oct 6, 2007 #

Event: Western Canadian Orienteering Championships

Orienteering race 14:50 [4] 2.5 km (5:56 / km)
shoes: Nike Stoneshield

WCOC sprint at TRU campus. Made maybe 10 sec mistake.

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

Warm up / cool down with Petra.

Wednesday Oct 3, 2007 #

Orienteering 45:00 [4] ** 5.7 km (7:54 / km)
shoes: Nike Stoneshield

Orienteering at PS park. Mostly on trails, but it was in the forest, so pretty cool. Started at the park warden's office on 16th.

Trail running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Nike Stoneshield

From UBC to the event and back.

Tuesday Oct 2, 2007 #

Trail running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Nike Stoneshield

Warm up / cool down with the swede for intervals at UBC with the cross country team.

Intervals 22:00 [5] 6.4 km (3:26 / km)
shoes: Nike Stoneshield

1600 m intervals on grass with the cross country team, 2:00 rest in between. First real interval session since the one with with Pat Gøres in Bergen... Felt good today. Calfs starting to get stiff near the end of the last one.

5:28
5:26
5:30
5:36 (we didn't get enough rest before this one)

Monday Oct 1, 2007 #

Trail running 1:12:31 [2] 12.0 km (6:03 / km)
shoes: Nike Stoneshield

With John in PS park. One set of stair intervals inside the library...

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