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Training Log Archive: tnipen

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m	load
Trail running	17	17:07:29	122.03	(8:25)	196.39	(5:14)	1343	354.3
Cross country skiing	2	4:40:39	31.04	(9:03)	49.95	(5:37)		116.3
Running	8	4:16:33	26.22	(9:47)	42.19	(6:05)		71.3
Orienteering	6	4:02:10	23.43	(10:20)	37.7	(6:25)		118.7
Terrain running	3	2:20:05	10.56	(13:16)	17.0	(8:14)		35.1
Intervals	3	25:50	4.77	(5:25)	7.67	(3:22)	130	25.8
Total	26	32:52:46	218.04	(9:03)	350.9	(5:37)	1473	721.5

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Tuesday Mar 31, 2009 #

Intervals 11:06 [5] 3.8 km (2:55 / km)
shoes: Nike Track spikes

12 by 300m intervals, with 100m jog in between. Did a 200m at the end. Short rest at first, but gradually made them longer to be able to keep the speed on the intervals up. Ran together with Nate.

Felt a bit rusty, maybe not enough warm up. First intervals in a while.
51.80 -- 43.75
55.62 -- 46.53
53.36 -- 60.26
52.45 -- 63.63
52.30 -- 68.22
53.33 -- 1'52.47 (switched to track spikes after this one)
53.05 -- 64.75
53.33 -- 74.62
51.65 -- 78.78
52.00 -- 80.10
52.50 -- 98.72
49.15 -- 3'32.00
29.74

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Mizuno WR 2009

Monday Mar 30, 2009 #

Terrain running 1:04:50 [2] 8.16 km (7:57 / km)
shoes: Sportiva XC

Terrain run in PS park with Louise and Oystein. A good run, felt like Tine Smudi -- smoood.

Trail running 11:52 [2] 1.8 km (6:36 / km)
shoes: Sportiva XC

Sunday Mar 29, 2009 #

Trail running 1:32:03 [3] 17.74 km (5:11 / km) +480m 4:34 / km
shoes: Mizuno WR 2009

Long, hilly run at Burnaby Mountain. Started from Cameron community centre, near Lougheed Town Centre. Ran on quite hilly trails. Nice view on the north side of the hill towards Belcarra and the North Shore. Felt good on the hills, need to do more though.

Saturday Mar 28, 2009 #

Intervals (Stairs) 4:29 [5] 0.27 km (16:29 / km) +130m 4:52 / km
shoes: John's Nike shoes

Stair intervals with Oystein and Louise at Wreck beach. It's been a while since I did these!

2'05.50 -- 4'05.20 rest
2'23.24

Trail running 1:04:27 [2] 8.51 km (7:34 / km)
shoes: John's Nike shoes

Warm up run for stair intervals from Oystein's house. North on Salish, down to Wreck Beach. Nice running along the beach on the rocks.

Friday Mar 27, 2009 #

Terrain running 40:00 [2] 4.5 km (8:53 / km)
shoes: Sportiva XC

Forest training with Oystein in Pacific Spirit Park. Sword Fern, Fenyo traverse, sweet meander, council, Sword Fern. Found some more areas linking SM back to SF but further south. Nice to be in the forest again!

Trail running 16:00 [2] 3.0 km (5:20 / km)
shoes: Sportiva XC

Trails to and from the terrain run.

Thursday Mar 26, 2009 #

Trail running 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Sportiva XC

Easy club run with John and Oystein from Oystein's house. Spanish, Admiralty, Salish, Cleveland, Sword Fern.

Wednesday Mar 25, 2009 #

Orienteering race 31:30 [4] 7.5 km (4:12 / km)
shoes: Sportiva XC

WET at Champlain Heights. Champlain Height's caused me problems in the past, by such esteemed athletes as Loefass and Goeres.

Start. We're off. Like deja-vu some lunatic named Johansson screams off the front. Doesn't bother me... I've got a plan... tick... down Maquina Road... slow... the lunatic's teammates are blocking up front... fine... I'm perfectly comfortable - ensconced in this nice cocoon - like a protected orienteer... tick... two guys launch a chase... ah, just a couple more lunatics.... I'm fine... tick... hmmm... maybe not so much a cocoon... more like a box... ahem... tick... hey... Let me out of this BOX!... LET ME OUT! oh, sure enough we're literally entering a BOX, a Handicapped-by-age-and-gender box after the first control, where you have to pick 7 controls minus your handicap. The field explodes in 7 different directions. Think I did an ok job selecting which order to do the 7 controls.

Passed Louise before the spectator control. Nearing the depression control way in the south, I see John Rance and Brian Ellis right ahead of me. I see combined 50 years of orienteering experience ahead of me so I decide I should probably follow them into the control. Even though they take me straight through brambles -- even though there is a perfectly nice trail leading straight into the control 15m to the right. Ouch. #8 was gone, so wasted some time together with Dr. Ellis trying to find it. Some small mistakes near the end made it a close race between me and Johansson. Although I did not witness it, Sorensen had a spectacular fall in some brambles and his otherwise snow-white nylon UMB-Aas shirt was stained with blood as he came into the finish. Yet another great man fallen victim to the brutal terrain we call Champlain Heights.

Champlain Height... I'll be back... with a plan... maybe.

C • Go John! oh I mean Thomas! ... 2

C • bloody brambles 2

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Mizuno WR 2009

Monday Mar 23, 2009 #

Trail running 50:00 [3] 10.0 km (5:00 / km)
shoes: John's Nike shoes

Trail run with Oystein and Nathan. Louise ran too. From Oystein's house, same route as Nate and my run last week.

Sunday Mar 22, 2009 #

Orienteering race 51:54 [4] 9.42 km (5:31 / km)
shoes: Olway speed

Orienteering event at Watershed Park. Long course, with plenty of forest running opportunities, and some nice ravine climbs. No mistakes, other than one route choice error from #22 to #23 -- I should have taken the road around to the south. Cost me probably 30-45seconds.

Magnus did a good job updating the map. Nice to trust that when you wander off trail that you will end up on the other side.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Olway speed

Warm up with Pat to Safeway, and some by myself.

Friday Mar 20, 2009 #

Trail running 48:46 [3] 10.4 km (4:41 / km) +115m 4:27 / km
shoes: New Balance X 2

Lunchtime run with Nathan. Salish/Admiralty/West Canyon/East Canyon/Spanish/Salish/Heron. Quite hilly tempo from the bottom of Salish until 10th (115m climb).
TEMPO: 28:12 6.12km (4:36min/km).

Thursday Mar 19, 2009 #

Trail running 1:25:00 [3] 19.19 km (4:26 / km) +163m 4:15 / km
shoes: Sportiva XC

Clubrun. Salish/Admiralty/Spanish/back on Salish. A short trip on Lily of the Valley, so we wouldn't get too depressed about all the gravelled trails. Crossed 16th with Oystein in command. Down Sword Fern, back on Marine, with Pat in command.
TEMPO: 48'59, 11.13km (4:23min/km)

Wednesday Mar 18, 2009 #

Orienteering 31:00 [3] 6.0 km (5:10 / km)
shoes: John's Nike shoes

Clothes-peg WET at Camosun Bog. The goal was to be one of the first 7 at each control, in which case you had to run to an extra control such that the slower people could catch up. It got a little on the dark side near the end. Had some bowel problems, so pushed it for as long as possible, then jogged the rest. Muddy trails.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Tuesday Mar 17, 2009 #

Terrain running 35:15 [3] 4.34 km (8:07 / km)
shoes: Sportiva XC

Terrain run in PS park at lunchtime. Nice weather today! Sword Fern, Fenyo Corridor, Sweet Meander, Marsh of horribleness, Council. Saw two girls in the woods carrying a long white string.

Trail running 27:22 [3] 5.79 km (4:44 / km)
shoes: Sportiva XC

Warm up from Aquatic Centre. Some tempo stuff after the woods section.

Monday Mar 16, 2009 #

Trail running 55:16 [3] 11.24 km (4:55 / km) +120m 4:40 / km
shoes: Sportiva XC

Run with Øystein and Nathan, from Ø's house. Salish, Admiralty, Spanish, Sasamat, Council, Sword Fern.

Nate gave us a whole 14 minutes of warm up, before he cranked up the pace. Another great fun run.

TEMPO: 29:29, 6.96km, 4'14min/km

C • Looks like you are training... 2

Sunday Mar 15, 2009 #

Trail running 1:36:42 [3] 15.87 km (6:06 / km) +290m 5:35 / km
shoes: John's Nike shoes

Ran with Nate, Pat, Louise, and Troy from Lynn headwaters, northward. Shorter version of the run we did last year with John, Benoit, and Henrik.

Lots of hardpacked snow out there. Super-fun to run on top of the snow. You could almost run anywhere, without falling through the snow. Nate and I did a tempo from the turnaround point and back. Did a loop around Rice Lake, and a trip down to the suspension bridge. It was snowing while we ran.
TEMPO: 32'20, 7.10km, 4'33min/km

Trail running 51:13 [2] 9.76 km (5:15 / km)
shoes: John's Nike shoes

Easy run with Pat and John in PS park. Found a nice new secret passage on a very secret/illegal/fenced off mountain bike trail between Sasamat trail and St. Georges trail.

Saturday Mar 14, 2009 #

Running race 16:55 [4] 5.0 km (3:23 / km)
shoes: Henrik's AdiZero

St. Patrick's day 5km race in Stanley Park. Goal was to run 16:30. Was on pace after 2k, but couldn't keep the pace on the next 2k, which involved some hills, and some gravel. An ok race in any case.

3'17.87
3'19.97
3'28.10
3'25.75
3'22.42

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Warm up with Louise and Nathan before the race.

- Splits

Thursday Mar 12, 2009 #

Running race 16:24 [4] 4.73 km (3:28 / km)
shoes: Mizuno WR 2009

After putting in almost 1900km in my old Nike shoes I got for free from John, I thought it was time to buy some new shoes. Got the same Mizuno shoes I've had many years ago.

5km noon hour race at UBC. Pat, Nathan, and Louise were there, as well as a bunch of regulars. Some other guy set the pace high out of the start, but we eventually got control and opened a gap. Pat a little too strong for Nate and I in the end, and finished about 30 secs behind him. Nate 10-15 secs behind me.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Mizuno WR 2009

Trail running 1:19:03 [3] 15.89 km (4:58 / km) +175m 4:43 / km
shoes: Mizuno WR 2009

Clubrun in Pacific Spirit Park. Ran with John, Pat, and Nathan and met up with Oystein along the powerline. Tempo down to Admiralty, and back the same way as last week. John pushing the pace well today. Felt ok despite the race earlier in the day.
TEMPO: 38'20, 8.81km, 4'21min/km

Wednesday Mar 11, 2009 #

Orienteering 23:24 [4] 5.7 km (4:06 / km)
shoes: Sportiva XC

WET on a new map at Confederation Park. Fun area, with some treed fields, but also a cool bushy area, with some forest like tricky navigation. Seeded starts, started 1 minute behind Lehel. Passed him about halfway. About 50 secs behind Pat in the end.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Sportiva XC

Warm up with Oystein, cool down with Lehel and Pat.

Monday Mar 9, 2009 #

Trail running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: Sportiva XC

Trail run on the trails in Pacific Spirit Park. Ran with Oystein, Louise, and Nathan. Nice day.

Note to self: I don't think I need my GPS watch anymore. I guessed today's distance to be 14km. According to OCAD it's 13.998.8km, so I was pretty close.

Sunday Mar 8, 2009 #

Cross country skiing 37:44 [4] 8.78 km (4:18 / km)
shoes: Skiboots

Good conditions for classic today, as they had groomed the trails. Did a fast skate from the parking lot at Strawberry flats back to the lodge.

Cross country skiing (Skating) 55:20 [2] 8.12 km (6:49 / km)
shoes: Skiboots

Various skating by myself and with Louise. We got Alison out to try skate skiing today!

Cross country skiing 30:00 [3] 5.8 km (5:10 / km)
shoes: Skiboots

Did one more skate after a break.

Saturday Mar 7, 2009 #

Cross country skiing (Skating) 1:27:24 [3] 16.46 km (5:19 / km)
shoes: Skiboots

Skating skiing at Manning Park, between Hope and Princeton. They hadn't groomed the trails, so skied in a nice layer of 10cm powder. Quite heavy to ski, so couldn't really go that fast.

Went from the lodge westward to where I turned around (30:47, 26:17).
West east as far as possible (12:39, 14:58)

Cross country skiing (Classic) 33:31 [3] 5.5 km (6:06 / km)
shoes: Skiboots

Tried classic skiing, but the tracks were a bit slow too. Went east again (15:02, 18:28).

Cross country skiing (Skating) 36:40 [3] 5.29 km (6:56 / km)
shoes: Skiboots

Did another skating trip with Louise in the late afternoon. Went east (16:15, 20:24).

Thursday Mar 5, 2009 #

Trail running 1:13:45 [3] 16.7 km (4:25 / km)
shoes: John's Nike shoes

Clubrun with John and Nathan. N set the pace high early on along Salish. After crossing 4th Adventure J took over and really pushed the pace on the hills near Spanish banks. John made sure everyone's quads were majorly fried by the time we got to the top at 4th. Back on Blanca crossing 16th. Home via Nature/Sasamat.

Good run, one of the hardest ones.

Wednesday Mar 4, 2009 #

Orienteering 25:00 [2] 4.0 km (6:15 / km)
shoes: Sportiva XC

WET at Lower Lynn. Had some bowel problems right from the beginning, so ran with Louise instead, and didn't run the whole thing.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Sportiva XC

Tuesday Mar 3, 2009 #

Intervals 10:15 [5] 3.6 km (2:51 / km)
shoes: John's Nike shoes

6 sets of 400m run, 200m jog, 200m run, 400m jog.

71.18 -- 1'29
31.38 -- 2'41
70.90 -- 1'29
32.52 -- 2'43
70.10 -- 1'34
33.33 -- 2'52
69.80 -- 1'33
33.37 -- 2'51
70.00 -- 1'35
33.25 -- 3'05
70.07 -- 1'43
28.97

Running warm up/down 1:20:00 [2] 11.16 km (7:10 / km)
shoes: John's Nike shoes

Track session with Louise and Nathan, and the rest of HH.

Monday Mar 2, 2009 #

Trail running 1:01:00 [3] 12.5 km (4:53 / km)
shoes: John's Nike shoes

After school run with Nathan in PS park. Down to admiralty, up past the golf course, a bit south of 16th, and back on SF. Nice weather.

Did a nice tempo for at least 30 minutes. Went pretty hard.

Sunday Mar 1, 2009 #

Orienteering 1:19:22 [2] 5.08 km (15:37 / km)
shoes: Sportiva XC

Orienteering at Rice Lake. Meghan, John, Karen, Alison, Louise, Chris, and I. Did partner exercise with Chris and Louise. There was quite a bit of old snow in the forest, which made it extremely slow to run through.

Good week, 4 sessions in the woods. Tired in the beginning, but feeling strong at the end of the week.

Running warm up/down 3:14 [2] 0.3 km (10:47 / km)
shoes: Sportiva XC

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