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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m	load
Running	16	13:27:46	96.25	(8:24)	154.9	(5:13)	488	247.2
Trail running	9	12:41:39	70.4	(10:49)	113.3	(6:43)	3362	226.5
Tempo	6	2:47:10	28.09	(5:57)	45.2	(3:42)	560	133.7
Orienteering	3	2:12:19	11.56	(11:27)	18.6	(7:07)	180	68.2
Intervals	2	25:00	4.2	(5:57)	6.75	(3:42)	210	25.0
Total	26	31:33:54	210.49	(9:00)	338.75	(5:35)	4800	700.7

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Sunday Oct 31, 2010 #

10 AM

Running race 32:43 [4] 9.5 km (3:27 / km)
shoes: Asics Hyperspeed 3

Day 2 of the "Vancouver 2-day" :). James Cunningham Seawall Race. 9.5k around Stanley Park. Nice sunny morning. Planed to run 3:24min/km, and hit the first marker in 3:24.39. About 20s slower than last year. Felt like the markers were placed strangely this year, since my pace felt even.
3:24.39
3:22.56
3:31.25
3:31.43
3:24.36
3:25.30
3:33.91
3:29.00
1:42.10

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

12 PM

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: Mizuno WR 2010

Various running at the Radio-orienteering at Central Park. Walked most of it, but had to run every now and then when I had to get in position when the 5minute cycle was over. Found all 5 transmitters this time, used the other type of reciever, which was much easier for me.

Saturday Oct 30, 2010 #

3 PM

Tempo race 37:23 [4] 10.0 km (3:44 / km) +250m 3:19 / km
shoes: Saucony X-spikes

BC cross country champs at Aldergrove park. 5 loops, each 2k long. Quite a hilly course, with 2 big climbs and one smaller climb on each of the loops. Used 9mm spikes, which worked well on the mix of grass, mud, dirt trail, and some gravel trails. Felt like I took it easy on the first loop and passed a many people. Still, dropped speed consistently through the race. Fun race, sweet course, and Magnus was the race announcer!
7:08.57
7:17.68
7:26.54
7:38.72
~7:38
0:27.24
11th place in the end.

C • Nice! 3

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Mizuno WR 2010

Warm up for the race with Tristan.

Thursday Oct 28, 2010 #

5 PM

Intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Mizuno WR 2010

5x2mins at 5k race pace with Mike, Julien, Rachel, and Rob. 1min off. Ran on the quiet streets behind Wesbrook.

C • Good Luck 3

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Mizuno WR 2010

Wednesday Oct 27, 2010 #

7 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony X-spikes

Easy jog around Vanier Park, trying out the new cross country spikes with 5mm spikes. Did a few controls that were in the grass area. Had to walk on my heels everytime I crossed a paved path.

Tuesday Oct 26, 2010 #

Note

For those that care, I did actually fracture my finger in my unepic fall on Sunday. Went to the hospital and got a pretty sweet looking forearm splint to go.

C • Get well soon! 9

5 PM

Tempo 20:00 [4] 5.71 km (3:30 / km)
shoes: Mizuno WR 2010

4x5min tempo intervals with Mike, Nate, Louise, Rachel, and Rob. Started from 4th at Salish, down 4th. Then 2 loops in little Australia, and one interval back to Salish. Distance based on estimated pace. All were on bikepaths and roads. Feeling good, BC champs this weekend.

Running warm up/down 42:00 [2] 7.0 km (6:00 / km)
shoes: Mizuno WR 2010

Monday Oct 25, 2010 #

7 PM

Trail running 1:13:47 16.0 km (4:37 / km) +150m 4:24 / km
shoes: Mizuno WA 2010

Clubrun #99 from Chef Kristian's house. John, Nate, and me. Kenyian style for like 12 seconds, before Nate starts a breakaway attempt. John gets confused, forgets what he's supposed to do in such situations, and tries instead to breakaway himself. Took a good 25 minutes on Swordfern, Council, Hemlock, Sasamat, before I could get control of the herd, mainly because they didn't know where we were going. My infamous call-the-trail-to-turn-onto-in-the-last-second trick (based mainly on the analogous provincial signage situation on the Richmond Connector) got me enough seconds to hang on. Hammer down Huckleberry, right on Deer Fern, left on Nature, right on Hemlock, Salish, Spanish, Pioneer, Spanish, Admiralty, Salish, Swordfern. Awesome run.

C • haha 1

Sunday Oct 24, 2010 #

12 PM

Trail running 2:23:00 [2] 15.0 km (9:32 / km) +700m 7:44 / km
shoes: Mizuno WA 2010

Diez Vista trail run with Louise and Jenny from Bunzen Lake. Raining for most of it, but we did at one point have a view towards Vancouver.

C • weather 4

Saturday Oct 23, 2010 #

12 PM

Tempo 27:29 [4] 7.49 km (3:40 / km) +150m 3:20 / km
shoes: Mizuno WR 2010

BC champs race simulation in PS park. 5 loops of the shorter trail interval loop. Ran consistently. Still tired from Wednesday. Tristan ran 25:29, Julien, 28:01. Rowan ran the 4 loop course, and Mike and Rachel ran 3 loops.
0:32 To the start of the loop
5:14
5:13
5:13
5:13
5:16
0:43 To the end of the course.

Running warm up/down 42:00 [2] 8.0 km (5:15 / km)
shoes: Mizuno WR 2010

Friday Oct 22, 2010 #

Note

A%R$GFFF not again:

C • sunny 4

6 PM

Running 1:11:05 14.75 km (4:49 / km) +163m 4:34 / km
shoes: Mizuno WR 2010

Evening run with Ian the hardman. Down NW Marine and along Jericho beach, seeing all the lights of the city. Then up through Trimble Park, 8th ave, and then into the forest: Pioneer, Spanish, Salish, Swordfern, Council, Douglas Fir, Acadia.

Wednesday Oct 20, 2010 #

3 PM

Trail running 3:40:25 [2] 18.2 km (12:07 / km) +1618m 8:23 / km
shoes: Mizuno WR 2010

Took the afternoon off and went running with John instead. Started at Bunzen Lake (150m) and up around Eagle Mountain, over Tangled Summit, and to the top of Mount Beautiful (1250m). Pretty epic run involving a huge uphill, nice 360 degree views and a sketchy downhill. Got down the hill just as it got dark. Yeah, right now I'm pretty stoked about living in Vancouver...

C • =) 5

Tuesday Oct 19, 2010 #

4 PM

Intervals hills 15:00 [5] 3.75 km (4:00 / km) +210m 3:07 / km
shoes: Mizuno WR 2010

10x90s hill intervals up NW Marine Drive. Tristan, Mike, Louise, Rachel, and Rob. First 60s at 10k pace, then last 30s at 5k pace. Run down the hill in 90s. Getting back down the hill in time was surprisingly hard.
381m
379m
379m
375m
373m
370m
370m
366m
378m
382m

Running warm up/down 1:01:55 11.27 km (5:30 / km) +34m 5:25 / km
shoes: Mizuno WR 2010

Monday Oct 18, 2010 #

7 PM

Running 1:28:51 [2] 16.32 km (5:27 / km) +137m 5:14 / km
shoes: Mizuno WR 2010

Clubrun #98 with Jack and Louise starting from Metrotown. Along the skytrain to Central park, down the west end of the park, through Champlain Heights on the lit bike paths between the houses. Crossed Marine Drive, ran along the gravel bike path along the Fraser Rive, through some industrial areas, up the hill on Sussex street.

Sunday Oct 17, 2010 #

10 AM

Orienteering race 55:43 [4] 8.0 km (6:58 / km) +180m 6:16 / km
shoes: Integrator 2010

WJR at Watershed park. Fun course set by Mike Rascher. Felt pretty good, but had maybe 3mins of mistakes, so wasn't too satisfied with that. Nice sunny day!

Trail running warm up/down 26:14 [2] 5.0 km (5:15 / km)
shoes: Integrator 2010

Warm up (5mins), control pickup with Nathan (21:14).

Saturday Oct 16, 2010 #

Note

Planning of clubrun #100 on Nov 1, 2010 is well underway.
Clubrun #1 Jan 14, 2008 with John, Henrik, Louise and Petra. Anniversary run will most definitely involve some ridiculous route involving mountains, GPS, camelbacks, and spare headlamps...

C • Sounds nice, wish I could j... 5

1 PM

Trail running 21:28 [4] 6.3 km (3:24 / km) +80m 3:12 / km
shoes: Henrik's AdiZero

Cross country race at Cates Park. 3 loops, each 2.1k long (though I'm thinking it's shorter than that). Mix of grass and hard trails. Some slightly sketchy sections on narrow trail. Ran in racing flats. Let the pack sprint off at the start and settled into about 20th place as we were leaving the start area. Ran pretty even splits and passed people constantly. Nice weather, not a cloud in sight!
7:04.99
7:13.15
7:10.69

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno WR 2010

Friday Oct 15, 2010 #

7 PM

Trail running 1:23:07 17.0 km (4:53 / km) +250m 4:33 / km
shoes: Mizuno WA 2010

Clubrun (north shore edition) with Jack, John, Nate, Louise, Ian the hardman, Alison, Andrea, and Meghan. Ran with the guys and Louise.

Started at Phibbs Exchange bus loop, then gravel trail along Lynn Creek up past Cap College, then onto very technical trails to Rice Lake. Down to Lynn headwaters, then Jack and I split from the group and took the road back since he didn't have a light. Decent tempo the last 7-8k down the hill.

Thursday Oct 14, 2010 #

5 PM

Tempo 25:02 [4] 6.5 km (3:51 / km)
shoes: Mizuno WR 2010

3x8min trail intervals with Julien, Mike, and Rachel. Started at the park's office, down 16th, right on Salish (1:48-1:50), Lily of the Valley (3:18-3:20), right on Salal, right on 16th (7:35). Stomach a little angry.
8:21.44 -- 1'39
8:17.74 -- 1'42
8:22.87

Running warm up/down 48:59 [2] 8.0 km (6:07 / km)
shoes: Mizuno WR 2010

Wednesday Oct 13, 2010 #

5 PM

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: Mizuno WR 2010

Placing controls for WET. Nice to be out in the sunshine.

Tuesday Oct 12, 2010 #

4 PM

Tempo 28:29 [4] 7.6 km (3:45 / km) +100m 3:31 / km
shoes: Mizuno WR 2010

4x7min trail intervals in PS park, 1:30 rest. Tristan, Nathan, Rachel, and Mike there. Down Salish from Council, right on Hemlock(0:47-0:49), Left on Huckleberry (3:06-3:09), left on Deer Fern, left on Nature (4:40-4:43), right on Hemlock (5:48), back on Salish (6:20-6:26). ~1.9k loop.
7:06.60 -- 1'41
7:11.02 -- 1'58
7:10.69 -- 2'16
7:11.29

Running warm up/down 51:25 [2] 7.76 km (6:37 / km) +70m 6:20 / km
shoes: Mizuno WR 2010

Monday Oct 11, 2010 #

9 AM

Trail running 1:40:13 [2] 15.85 km (6:19 / km) +564m 5:22 / km
shoes: Mizuno WA 2010

Trail run with Jack and Nathan from the middle parking lot at Lynn headwaters, to Norvan Falls and back. Took the upper trail there, and the lower back. Decent speed for the most part, really picked it up on the way back on the bigger gravel trail. 3:35 pace on the last 2.3k.
Fork: 37:39
Norvan: 59mins
Fork: 1:20:33
Car: 1:40:09

Sunday Oct 10, 2010 #

7 AM

Running race 1:16:44 [4] 21.1 km (3:38 / km) +84m 3:34 / km
shoes: Asics Hyperspeed 3

Victoria half marathon. Nice course a lot of it along the ocean. Tried to stick to my 1:15:40 pace and was on pace til about 15k. Struggled on the last 6k a and dropped about 45s. Was surprised how many people went fast out in the beginning, I was probably 70th after half a k. Climbed til 23rd at the end.

Running an evenish pace was quite fun. The first 3k felt like a warm up, and mild pain didn't kick in til about 10k. Even then it wasn't too bad. Would have hoped for a sub 1:16, but maybe next time.
05k 17:51.5 17:51.5
10k 17:59.2 35:50.7
15k 18:13.2 54:03.9
20k 18:39.6 1:12:43.5
21k 04:01.3 1:!6:44.8

C • Nice Thomas! Given you were... 4

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Friday Oct 8, 2010 #

8 PM

Running 55:41 [2] 10.61 km (5:15 / km)
shoes: Mizuno WR 2010

Easy evening run with John. Stayed on roads since neither of us had headlamps. Down to the end of Jericho and back. Nice views of the city lights.

Thursday Oct 7, 2010 #

4 PM

Tempo 28:47 [4] 7.9 km (3:39 / km) +60m 3:31 / km
shoes: Mizuno WR 2010

5x1.6k training at 3:36min/km half marathon race pace. Still have a bit of a cough, but it felt fine. Pace felt easy. Ran with Julien and Rachel. No Paul, so had to go off GPS watch. Repeats 1/3/5 were net downhill, 2/4 were uphill.
5:42.13 -- 1'21
5:50.91 -- 1'23
5:41.60 -- 1'17
5:52.52 -- 1'21
5:41.77

C • Good Luck! 6

Running warm up/down 56:23 [2] 8.59 km (6:34 / km)
shoes: Mizuno WR 2010

Wednesday Oct 6, 2010 #

7 PM

Orienteering 41:36 [3] 5.6 km (7:26 / km)
shoes: Mizuno WA 2010

WET at Ambleside park. Nice course by Rachel. Ran on the newly mapped area in the west, pretty cool!

Took it easy today, since I still have a cough.

Monday Oct 4, 2010 #

6 PM

Trail running 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WA 2010

Clubrun #97 from Erica's house. Took it easy today, and timed Zoltan and Louise doing intervals around a grassy field. Legs felt surprisingly ok.

Sunday Oct 3, 2010 #

Note
(sick)

Woke up with a very slight sore throat Saturday, and stil wasn't feeling 100% this morning so skipped the 2.5 hour run today.

C • Get well! 2

Saturday Oct 2, 2010 #

9 AM

Trail running race 28:25 [4] 7.95 km (3:34 / km)
shoes: Henrik's AdiZero

Cross country race in Crescent Park. 4 loop on pretty easy trails. A few hills. The lead pack started out in a crazy tempo, so I stayed back hoping they would all explode on the last loops. They did. Was 7th after one loop, then past two guys. Chased the lead pack of 5. The pack slowly disintigrated into 3 on the third loop and had them in my sight. Passed two of them half way on the last loop. Got a bit impatient with 400m to go, and tried to raise the tempo, but the other guy responded too quickly. He had a good finish kick and dropped me with a 100 to go. Probably would have been smarter with a surprise attack with a 100 to go... one with enough speed change.

25s faster than last year, so I'm happy with that. It was also fun to run an evenly paced race for a change. My usual strategy of going out hard is a lot less fun on the second half of the race.

My worn out racing flats were a good pick for today's cross country course, sad but true.

Trail running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Henrik's AdiZero

Warm up with Rachel, cool down with Al.

1 PM

Note

Went radio-Orienteering with Ian the hardman at Watershed. We had to find 5 radio trasmitters in the forest. The direction of each can be found by pointing the antena and listening for the strongest signal. There is a 5 minute cycle where each radio transmit for 1 minute at a time.

I had a hard time figuring out how to do this well. I didn't realize that there was significant scatter off the larger trees, so I kept getting false signals that led me to search this patch of brambles for an hour. Turned out I was searching 500m in the wrong spot, despite having several readings all pointing to the middle of this. Only found 2 out of the 5 in the 2-hour time limit. Ian did considerably better, finding 4.

Friday Oct 1, 2010 #

Note
(rest day)

Just finished the first month with over 40h since last year. Also the first time ever with over 400km (400.55km) of running.

C • =) 3

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