Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m		load
Orienteering	10	10:37:25	60.19	(10:35)	96.87	(6:35)	2755	158c	433.0
Trail running	11	10:22:39	71.99	(8:39)	115.85	(5:22)	2293		197.2
Running	9	6:39:02	42.69	(9:21)	68.7	(5:49)	100		74.8
Intervals	2	22:39	4.47	(5:04)	7.2	(3:09)			22.6
Terrain running	1	10:00	0.93	(10:44)	1.5	(6:40)			2.0
Total	22	28:11:45	180.27	(9:23)	290.12	(5:50)	5148	158c	729.6

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Thursday May 29, 2008 #

Running 1:35:02 [2] 16.7 km (5:41 / km)
shoes: John's Nike shoes

Long run with John from the clubhouse around Stanley Park. Took it easy today.

Wednesday May 28, 2008 #

Orienteering race 24:00 [4] *** 4.5 km (5:20 / km) +9m 5:17 / km
shoes: New Balance X 1

Orienteering on Iona Island. Vegetation is quite high compared to the winter time when the map was made. Quite a few challenging legs in the sand/bushes area. Fun course, nice weather.

Orienteering 28:32 [3] *** 4.4 km (6:29 / km) +14m 6:23 / km
shoes: New Balance X 1

Reran the course following John.

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance X 1

Monday May 26, 2008 #

Trail running race 25:55 [4] 6.4 km (4:03 / km) +181m 3:33 / km
shoes: John's Nike shoes

2nd PS park trail race. John and Benoit were there today. Didn't see any flagging tape out there, so had to run by memory. Turned south too early near the half way point and ended going a little further. Lost 47 seconds by comparing the GPS tracks, so 25:08 should be the official time.

John for some reason was tired from his 16 hour training weekend, so I ran by myself. Was a bit tired myself too. Benoit running well today, he came in at about 27:20.

Trail running warm up/down 49:39 [2] 10.59 km (4:41 / km) +250m 4:12 / km
shoes: John's Nike shoes

Warm up (24:22) and cool down (25:17) with Benoit.

Sunday May 25, 2008 #

Orienteering race 1:05:40 [4] *** 9.93 km (6:37 / km) +380m 5:33 / km
13c shoes: New Balance X 1

Convinced Todd that he should let me start 8 mins behind him so that it would be a chase start. Learned from yesterday that I should push it in the forest. Had a very solid run on the first 40 minutes (5:54 min/km avg). Caught Todd at #9 and was happy with that. Though the map made little sense coming up the hill, so I wasn't actually sure where exactly I was. Didn't think Todd knew where he was either, but apparently he was just right next to the control punching it, and I didn't see it. Wandered through the salal a bit more, and had to bail to the trail and come back. Won by 5 mins today, but still 3 short of Todds overall time. Control locations were quite good, which was good since the map is a little old. With a few updates I think it would be a really nice area. Many sections of nice runnable forest.

Overall a really nice weekend. Learned a lot from Todd about pushing it harder in the forest.

C • newcastle AND Sage 2

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: New Balance X 1

Warm up with Todd.

Saturday May 24, 2008 #

Event: Newcastle Island

Orienteering race 1:12:09 [4] *** 10.74 km (6:43 / km) +288m 5:55 / km
12c shoes: New Balance X 1

Newcastle Island day 1. Perhaps shouldn't have run waaay around on #4. Todd caught me by 8 minutes late in the course. Was amazed how fast he went through the terrain. I hadn't been making too many mistakes, so I was a bit surprised. Todd beat me with 7:47 in the end. I was quite impressed by Todd's good run today. These shoes are sooo good.

Sunshine both days, and the newbalance terrain runners worked really well. They didn't absorb much water when wet (unlike any other running shoe other than o-shoes I have tried).

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: New Balance X 1

Warm up with Todd.

Thursday May 22, 2008 #

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: John's Nike shoes

Easy run from the clubhouse around False Creek.

Wednesday May 21, 2008 #

Orienteering 28:56 [4] *** 5.89 km (4:55 / km) +136m 4:24 / km
shoes: John's Nike shoes

WET at Capilano College. Wasn't quite focused today, and made a bunch of 5 sec errors. John Rance's course planning required you to be on top of things, especially coming out of controls. Good to see that Benoit running very well today. Todd and John there today too!

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Warm up in parking lot, and cool down with John.

Tuesday May 20, 2008 #

Intervals 7:44 [5] 2.4 km (3:13 / km)
shoes: Henrik's AdiZero

Intervals at the track. A shitty day for intervals, oh well. Most were gone at the NAIA events, and everyone at the track ran short intervals, so had to do the 800s by myself. Noticed already on the first interval that things were going slow today, so only did 3. Maybe needed some more rest from the weekend.
2:31 (74 77)
2:35 (77 78)
2:38 (78 80)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: John's Nike shoes

Warm up, strides, etc for the track workout.

Monday May 19, 2008 #

Running 54:00 [2] 11.0 km (4:55 / km) +100m 4:42 / km
shoes: John's Nike shoes

Run with John and Meghan in PS park.

Sunday May 18, 2008 #

Orienteering race 1:36:43 [4] *** 15.76 km (6:08 / km) +461m 5:21 / km
20c shoes: New Balance X 1

BC long distance champs at McQueen Lake, located at ~950m elevation. Long course, 13.2 km. Nice forest for the most part, some difficult navigation legs in the first half of the course. Took two gels with me, was happy I had them. Quite tired in the middle part of the race, but strangely felt faster on the last 1.5km, maybe the gels kicked in then. Warm weather mid 20s probably. Lost about 1.5 minutes on #6 - was probably less than 10 meters from the control but didn't see it. A few other smaller mistakes elsewhere on the course. Brian around 1:48, and Eric around 1:50.

C • Nice Job! 2

Terrain running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Saturday May 17, 2008 #

Event: BC Championships / Sage Stomp

Orienteering race 15:03 [4] *** 2.87 km (5:15 / km) +32m 4:58 / km
12c shoes: New Balance X 1

BC champs sprint at Stake Lake. New sprint map made by Bryan Chubb. Ran a good race, only some smaller mistakes. Thought I would save some time by going between the two hills on my way to #5 because I could only run dark orange/red speed. Going around would have been better. Some hesitations on 6,7,8. 1:10 ahead of Magnus.

Orienteering 38:09 [4] 6.2 km (6:09 / km) +111m 5:39 / km
18c shoes: New Balance X 1

BC middle champs at Stake Lake. Course was 5.1 km. Controls 6 through 14 were quite challenging. A new cutline right before the trail next to #5 confused me a little bit. 20 seconds on #10 and had a bad route out of 13 towards 14. Overall pretty happy with the race. About 1 min ahead of Brian May, I think.

Running warm up/down 50:00 [1] 7.0 km (7:09 / km)
shoes: New Balance X 1

20 min warm up for sprint, 20 min jog with Desmond, Chris Benn, and Graeme in between the sprint and middle. 10 minute warm up for the middle.

Wednesday May 14, 2008 #

Orienteering race 23:37 [4] 6.04 km (3:55 / km)
shoes: New Balance X 1

WET at UBC. Felt quite good today after a rest day. Tried to open hard and hoped the speed would last. Passed 1k near control 6 in 3:23 which was good. Started getting bad bowel problems around #14 though -- second time this week.

Looks like Benoit had a fast run today.

C • Visiting Vancouver... 1

C • Trevlig syttynde mai!!! Lyc... 3

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: New Balance X 1

Warm up with John and Louise.

Monday May 12, 2008 #

Trail running race 52:29 [4] 12.69 km (4:08 / km) +200m 3:50 / km
shoes: New Balance X 1

First ever Pacific Spirit Running Series race. 6 people showed up for this inaugural event. Choice of 6.3 km or 12.6 km (one or two loops). Think the race is too long, so John and I will have to revise the course a bit. The big dream is to get 50+ people show up on a rain November evening all equipped with headlamps. John and I stuck together for loop one, then we both bonked and slowly made our way to the finish. Might skip intervals tomorrow.

25:34
26:55 (not including 1:14 bathroom break :)

C • course 4

Trail running 1:10:00 [3] 10.9 km (6:25 / km) +150m 6:01 / km
shoes: John's Nike shoes

Hung some ribbons at trail intersections as warm up (43 mins). Cool down as well (20 mins).

Sunday May 11, 2008 #

Orienteering race 53:03 [4] **** 8.24 km (6:26 / km) +400m 5:11 / km
19c

Orienteering at Rice Lake. Nice, tricky course by Mark McMillan -- a lot of running in the forest. Dark yellow lenses did not work so well in the forest. The New Balance shoes worked quite well, pretty much as good as my o-shoes. Quite tired from yesterday's run, but could get some good speed on the roads. 61 people showed up today!

Quickroute:

Routegadget link.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance X 1

Warm up with Chris Benn around Rice Lake.

Saturday May 10, 2008 #

Trail running 1:42:02 [2] 19.84 km (5:09 / km) +390m 4:41 / km
shoes: New Balance X 1

Long trail run with John in Pacific Spirit Park. Some faster sections in the middle, but other than that pretty easy. Got quite tired in the end, don't think I ate enough through the day. Ran all the way down to the beach and saw the low tide.

Thursday May 8, 2008 #

Trail running 1:30:00 [2] 17.0 km (5:18 / km)
shoes: John's Nike shoes

Nice long run with John in Pacific Spirit Park. Took it easy today. First run in a while where we ended in the dark.

Wednesday May 7, 2008 #

Orienteering race 27:43 [4] 6.6 km (4:12 / km) +34m 4:06 / km
28c shoes: New Balance X 1

Orienteering at Ambleside Park. Nice warm day. About 90 secs behind VirtualHenrik today. Magnus and Graeme Rennie running well today.

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: New Balance X 1

Warm up and control pickup with Magnus for WET.

Tuesday May 6, 2008 #

Intervals 14:55 [5] 4.8 km (3:06 / km)
shoes: Henrik's AdiZero

6 by 800m intervals at the track. Nice and even pace today. The other guys were doing 300m repeats, or 800m hurdles, so ran with the girls. Tough to run hard alone.

2:26 (72 74)
2:30 (72 78)
2:29 (72 77)
2:30 (73 77)
2:30 (75 75)
2:30 (74 76)

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: John's Nike shoes

Monday May 5, 2008 #

Trail running 58:07 [3] 12.54 km (4:38 / km) +315m 4:07 / km
shoes: John's Nike shoes

Trail run with John in Pacific Spirit park. Ran a bit on the east side of Discovery Road as well. Some section of quite high speed.

Sunday May 4, 2008 #

Trail running 1:23:37 [2] 7.92 km (10:33 / km) +681m 7:23 / km
shoes: New Balance X 1

Trail run with Louise, Petra, and Meghan up some steep mountain near Duncan, Vancouver Island. Nice day today, quite warm. Surprisingly open forest on the mountain, almost like the interior.

Saturday May 3, 2008 #

Orienteering race 2:43:50 [3] *** 15.7 km (10:26 / km) +890m 8:08 / km
36c shoes: Intergrators 2006

3 hour rogaine at Camp Thunderbird near Victoria. Very very insanely, crazy, tough terrain with lots of salal, but good visibility. A lot of big hills. Controls very placed well, not hidden. Had a lot of fun out there. Happy that I managed to last the whole race. Felt quite good for the two hour but started to get a bit stiff on the last bit. Had a powerbar after 90 minutes. Map shows pace below 5:00 min/km for yellow and black for over 10:00 min/km.

C • Nice run, all the controls.... 2

Thursday May 1, 2008 #

Trail running 25:50 [2] 4.97 km (5:12 / km) +126m 4:37 / km
shoes: John's Nike shoes

Wasn't possible to do intervals today, after the two hard runs the previous days, so did an easy run in PS park instead.

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