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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Mar 31, 2011:

activity # timemileskm+mload
  Trail running14 16:07:12 108.67(8:54) 174.88(5:32) 3638289.5
  Running17 13:59:40 77.9(10:47) 125.36(6:42) 557170.8
  Orienteering5 2:32:32 20.63(7:24) 33.21(4:36) 393104.4
  Tempo5 2:30:10 26.46(5:41) 42.58(3:32) 455120.1
  Intervals7 1:48:28 20.89(5:11) 33.63(3:14) 340106.5
  Terrain running1 22:24 2.05(10:55) 3.3(6:47) 24.5
  Biking1 1 0.01(22.4/h) 0.01(36.0/h)
  Total35 37:20:27 256.61(8:44) 412.97(5:26) 5385795.8
  [1-5]34 37:20:26

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Thursday Mar 31, 2011 #

Note

March was a good consistent training month. 37:20:27 with 412.77km. 7 interval and 5 tempo sessions.
C • Nice, close call 4
4 PM

Running warm up/down 47:05 [2] 7.55 km (6:14 / km)
shoes: Mizuno WR 2011

Tempo 29:15 [4] 8.8 km (3:19 / km) +100m 3:09 / km
shoes: Mizuno WR 2011

5x6min intervals on paved/dirt/gravel trails. 1.76km from Park warden's office, 16th, Salish, Powerline, 16th. Short rests, except for on the last one. T ran them in 5:43-5:49. Fast times for me today. Nice to finally run these at under 3:20min/km pace. Splits: Salish (1:34-1:36), Powerline (2:25-2:28), Cleveland (~3:45-3:48).
5:47 -- 0'53
5:48.75 -- 0'53
5:51.18 -- 0'57
5:53.50 -- 1'50
5:54.48

Saw Dylan Wykes (1:02:14 half and 2:12:39 full marathoner) out training in PS park.

Wednesday Mar 30, 2011 #

7 PM

Orienteering 17:27 [4] 4.07 km (4:17 / km) +4m 4:16 / km
shoes: Mizuno WR 2010

map/data
Orienteering at Iona Island. Partner exercise with Magnus. Alternated controls. Map memory for the person leading, while the other person read and tried to remember the next leg. Quite challenging and fun. The hardest part was probably reading the map, while trying to keep up to the other person running without the map. Good pace, went pretty smooth through all the controls.

Terrain running 22:24 [2] 3.3 km (6:47 / km) +2m 6:46 / km

Control pickup with Magnus, Graeme, and Zoltan.

Tuesday Mar 29, 2011 #

4 PM

Intervals 18:59 [5] 6.0 km (3:10 / km)
shoes: Asics Hyperspeed 3

6x1000m intervals at the track. Tuesday intervals will from now on be VO2 max runs with longer rests. 3:10min/km pace. Tristan (3:03), Mike (3:30), Rachel (3:38), Louise (3:43), and Rob (3:44) were there. Alternated leading with T.
3:11.28 -- 2'43
3:09.68 -- 2'32
3:12.?? -- 2'46
3:06.64 -- 2'50
3:09.45 -- 2'51
3:09.91
C • VO2? 6

Running warm up/down 1:02:12 [2] 7.54 km (8:15 / km) +23m 8:07 / km
shoes: Mizuno WR 2011

Monday Mar 28, 2011 #

4 PM

Trail running 37:34 [1] 6.22 km (6:03 / km) +18m 5:57 / km
shoes: Mizuno WR 2010

EOS group run.
6 PM

Trail running 1:05:19 [2] 11.81 km (5:32 / km) +208m 5:05 / km
shoes: Mizuno WR 2011

Clubrun with Louise and Tron from Erica's house. From powerline at 29th, Sasamat, Huckleberry, Deer Fern, Nature, Hemlock, Salish, Sword Fern, SW. Marine, then some cool trail to check out a waterfall on the south side of SW. Marine Drive. Up Clinton, St. Georges, and through residential areas back.

Sunday Mar 27, 2011 #

Note

Watched Sällskapsresan summer edition with Kristian. Most hilarious movie ever?
9 AM

Trail running 1:18:56 intensity: (1:08:56 @2) + (10:00 @3) 12.6 km (6:16 / km) +465m 5:17 / km
shoes: Mizuno WR 2010

Hilll run with Jack and Nathan at Burnaby Mountain. Started at the restaurant. Down the hill to the powerline, along this then down Mel's trail, trans Canada trail, then south on Dead Moped to Pipeline. Loooong hill climb up Nicole's Trail up to University Dr. Followed the route around campus, and took Trans Canada Trail back to the parking lot. Easy for the most part, but pushed a bit on the uphills.
C • Nice to have you in the neighbourhood! 2

Saturday Mar 26, 2011 #

9 AM

Running race 16:14 [4] 5.0 km (3:15 / km) +3m 3:14 / km
shoes: Asics Hyperspeed 3

Dave Reed 5k race. Nice course around Stanley Park. Uphill first k, then down to waterfront, and around the seawall back to Lumberman's arch. On pace for 16:00 at 2k. Had contact with the lead pack until about 1mile. the 3rd and 4th k got quite tough. Passed Drew at 3.5k, finished off with a strong last k.

2k 6:24.47
3k 3:16.40
4k 3:19.65
5k 3:14.07

40s faster than St. Pats race 2 years ago on a similar course, happy with that result.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed 3

Warm up with Louise. Tristan joined the cool down.
12 PM

Trail running 1:27:40 [3] 15.54 km (5:39 / km) +599m 4:44 / km
shoes: Mizuno WR 2010

Trail run with Jack and Nathan from Magnus's house to Deep Cove. Kris, Louise, and Magnus went together doing a different route. Baden Powell, Pipeline bridge, over the ridge on the gravel trails down to Seymour, back to Baden Powell all the way to Deep Cove. Good pace, legs felt surprisingly good despite the race this morning. Nice enough day for going in the ocean with Kris.

- Splits

Thursday Mar 24, 2011 #

6 PM

Trail running warm up/down 40:00 [2] 7.67 km (5:13 / km)
shoes: Mizuno WR 2011

Tempo 15:17 [4] 4.23 km (3:37 / km) +100m 3:14 / km
shoes: Mizuno WR 2011

A short trail interval session with Kris and Louise. Kris in good shape. 1x5min, then 1x10min. Bowel problems, so skipped the last 1x5min. Didn't go too hard on the second one.
4:56.9
10:20.5

Wednesday Mar 23, 2011 #

4 PM

Trail running 52:30 [1] 7.49 km (7:01 / km) +71m 6:42 / km
shoes: Mizuno WR 2010

EOS group run. Nice weather today! Agronomy, Sword Fern, Salish, Lily of the Valley, Salal, Cleveland, Nature, Hemlock, Salish, Powerline.
6 PM

Orienteering 38:03 [4] 9.54 km (3:59 / km) +34m 3:55 / km
shoes: Mizuno WR 2010

Orienteering at UBC. The course consisted of 8 "dog legs", each with 3 controls. You had to get all dog legs, but once you started one end of the dog leg, you had to do all legs on it before moving on to the next one.

Had to walk the first 2-300m before I had any idea of what order to do it in. Insanely hard!
C • Map! 1

Tuesday Mar 22, 2011 #

4 PM

Running warm up/down 47:26 [2] 5.83 km (8:08 / km) +35m 7:54 / km
shoes: Mizuno WR 2011

Intervals 14:53 [5] 4.8 km (3:06 / km)
shoes: Asics Hyperspeed 3

6x800m intervals at the track with Louise. Everyone else is a teacher and have spring break this week. Was surprised that my first one was so fast. Thought the pace would for sure drop off, but managed to keep the times down. Louise with fast times too (2:52-2:53).
2:28.57 -- 1'31
2:28.92 -- 1'41
2:28.34 -- 1'43
2:28.93 -- 1'49
2:29.65 -- 2'00
2:28.40

Monday Mar 21, 2011 #

6 PM

Trail running 1:22:00 [3] 16.06 km (5:06 / km) +195m 4:49 / km
shoes: Mizuno WA 2010

Clubrun with John, Nathan, and Julien. Good pace, good company, and lively discussion! S.W. Marine, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Hemlock, Sasamat, St. George's.

Sunday Mar 20, 2011 #

10 AM

Orienteering race 53:03 [4] 10.2 km (5:12 / km) +269m 4:36 / km
shoes: Saucony X-spikes

Orienteering at Watershed, one of my favourite parks in Vancouver. Started out pretty decent. Good speed. Made a few smaller mistakes later on, maybe not super focused. Nice sunny day!

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Saucony X-spikes

Saturday Mar 19, 2011 #

9 AM

Intervals hills 10:00 [4] 2.5 km (4:00 / km) +140m 3:08 / km
shoes: Mizuno WR 2011

10x1min hill intervals up from Spanish Banks. Ian, Louise, Mike, Rachel, and Tristan. 1 minute "recovery" run down the hill. Didn't go all out today because I was tired, and I want to have some power left in the legs for tomorrow.

Running warm up/down 1:02:12 intensity: (53:12 @2) + (9:00 @4) 9.94 km (6:15 / km)
shoes: Mizuno WR 2011

Friday Mar 18, 2011 #

7 PM

Trail running 1:14:40 [2] 13.51 km (5:32 / km) +143m 5:15 / km
shoes: Mizuno WR 2011

Easy run with John in PS park... although the way things have been going on our runs lately we should probably refer to it as BS park.

S.W. Marine, Salish, Spanish, Chancellor, Blanca, Nature, Deer Fern, Huckleberry, Sasamat, St. Georges.

Thursday Mar 17, 2011 #

7 PM

Tempo 36:07 [4] 10.15 km (3:33 / km) +135m 3:20 / km
shoes: Mizuno WR 2011

4x8 minute tempo intervals with Tristan. Another late night training session, starting around 8pm. Ran in Little Australia. Went a bit too hard on the first and dropped the pace a little on the next ones. 1 minute rest. Each intervals was a little less than 2 of the usual loop. Did an extra loop with Tristan at the end. Still a little sore in the calves from Tuesday.
2.29km 3:30min/km
2.26km 3:33min/km
2.23km 3:36min/km
2.23km 3:36min/km
1.14km 3:32min/km

Running warm up/down 59:48 [2] 10.28 km (5:49 / km) +48m 5:41 / km
shoes: Mizuno WR 2011

Parked on 16th near Dunbar, and warmed up to Little Australia and back.

Wednesday Mar 16, 2011 #

4 PM

Running 45:40 [1] 6.87 km (6:39 / km) +59m 6:22 / km
shoes: Mizuno WR 2010

EOS group run.
6 PM

Orienteering 24:00 [3] 5.34 km (4:30 / km) +39m 4:20 / km
shoes: Mizuno WR 2010

WET at Vanier Park. Did the partner exercise with Troy, then ran head to head on the second loop. Fun course, but my legs weren't very fresh today.
C • Map? 2

Tuesday Mar 15, 2011 #

9 PM

Running warm up/down 59:43 [2] 8.61 km (6:56 / km) +23m 6:51 / km
shoes: Asics Hyperspeed 3

Intervals 16:36 [5] 5.6 km (2:58 / km)
shoes: Asics Hyperspeed 3

Did a late night interval workout with Tristan at the UBC track, didn't finish til almost 10:30pm. The wind had died down and it had stopped raining. I was supposed to do 10x400, but did another 4 to give T some company on his 20. 1 min rest between each (around 3:10 rest between the last 4).

72.82
71.45
70.85
71.29
70.57
69.83
70.65
71.62
69.24
72.25

70.65
70.85
71.93
71.71
Average: 71.12

Monday Mar 14, 2011 #

7 PM

Trail running 1:28:08 [2] 16.17 km (5:27 / km) +201m 5:08 / km
shoes: Mizuno WA 2010

Club run with John. Started in the daylight, but both forgot headlamps so we ran trails for as long as we could. Got to Spanish Banks, ran on roads from there. Good pace. SW. Marine, Salish, NW. Marine, Jericho, Tolmie, 16th, Wallace, 39th, Alma.

Sunday Mar 13, 2011 #

11 AM

Trail running 53:17 [2] 11.3 km (4:43 / km) +84m 4:33 / km

Easy run with Nate in PS park. Tired. SW Marine, Salish, Liily of the Valley, Vine Maple, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sasamat, St. Georges.

Saturday Mar 12, 2011 #

1 PM

Trail running race 1:07:44 [4] 14.75 km (4:36 / km) +450m 3:59 / km
shoes: Mizuno WR 2010

Dirty duo race in North Van. Wimped out and ran the 15k course instead of the 25k. Not a whole lot of competition on this course. The signage was not so great and I didn't have a map, so I managed to go off course after about 5 minutes. Realized after a while that things didn't look right and I hadn't seen any flagging. Went I came back to the original trail I saw an ocean of runners ahead of me. Luckily they were all running around the side of the trail trying to avoid all the ponds in the middle, leaving a clear track for me to pass by in the middle.

Kept passing people, but had no idea what position I was in. Passed the leader 40 minutes later going up Homestead.

Legs felt sore from the start (probably delayed onset from Thursday), but they got better after passing Rice Lake. Was able to push it up Homestead and back from Rice Lake.

Some very impressive times by the others on the 25k. Julien, Jamie, Magnus and Louise all under 2:30.

Splits:
25:43 Rice Lake Gazebo
34:27 Start of Fishermans
46:47 Rice Lake Gazebo
1:07:44 Jaycee House
C • Sounds like a fun race! (An... 1

Thursday Mar 10, 2011 #

5 PM

Running warm up/down 45:00 [2] 7.0 km (6:26 / km) +132m 5:52 / km
shoes: Mizuno WR 2010

Tempo 31:18 [4] 8.8 km (3:33 / km)
shoes: Mizuno WR 2010

5x6min trail intervals in PS park. Started at Park Warden's office, down 16th, right on Salish, right on powerline, right on 16th. Maybe not the most exciting loop, since it was all paved/gravel. Legs felt quite bad today, and couldn't really finish it properly. The first 2 were ok, but then the legs fell apart and almost jogged the last ones. Probably not recovered from the weekend and Tuesday's hard intervals.

6:03
6:06
6:18
6:23
6:28

Wednesday Mar 9, 2011 #

4 PM

Running 42:47 [1] 5.83 km (7:20 / km) +15m 7:15 / km
shoes: Mizuno WR 2010

EOS group run.
7 PM

Note

Missed WET tonight since I didn't bring a lamp and the course was longer than expected so people with lamps were returning too late for me to start. Next week orienteering is in the daylight!

Tuesday Mar 8, 2011 #

4 PM

Running warm up/down 1:05:57 [2] 7.43 km (8:53 / km) +29m 8:42 / km
shoes: Mizuno WR 2010

Intervals 10:42 [5] 4.0 km (2:41 / km)
shoes: Nike Track spikes

20x200m intervals at the track, with Tristan, Louise, Nathan, Rachel, and Rob. 1 minute rest. Overcast, little wind. Ran mostly in lane 3, with T in lane 2. Did the last 4 a little harder. Similar speed to last September, but this felt much easier.
33.86
33.60
33.40
31.85
32.48
31.86
32.12
31.68
31.68
32.85
32.43
32.06
32.57
32.37
32.67
31.78
31.08
30.80
30.68
30.55

Average: 32.118s

Monday Mar 7, 2011 #

4 PM

Running 58:05 [1] 8.23 km (7:03 / km) +111m 6:37 / km
shoes: Mizuno WR 2010

EOS group run. A longer one this day, including the beach and some hills.
Agronomy, Swordfern, Salish, Spanish Banks beach, West Canyon, Pioneer, Spanish, Sworfern, University Blvd. Nice, warm, sunny day!
7 PM

Trail running 1:02:33 [2] 11.4 km (5:29 / km) +115m 5:13 / km

Clubrun with John. Shorter one as I was tired. SW Marine, Salish, Lily of the Valley, Vine Maple, Nature, Deer Fern, Huckleberry, Sasamat, St. Georges.

Sunday Mar 6, 2011 #

10 AM

Biking 1 [0] 0.01 km (36.0 kph)

Kept Tristan company on his 18mile tempo around UBC campus -- A perfect job for me on Kristian's sweet red road bike. He ran 3 6mile loops. Kept 2:24 marathon pace. Did 28.863km in 1:39:25, 104m climb.

UBC triathlon was going on while we were going around campus. Lots of crappy people on $10,000 tri bikes with rear wheel disks and aero-helmets. Just one minor flaw -- going 20km/h doesn't really generate much turbulence to begin with.
C • Glad the bike is to any use... 1
2 PM

Trail running 2:22:23 [3] 24.92 km (5:43 / km) +1073m 4:42 / km
shoes: Mizuno WA 2010

Long trail run with Jacek on the north shore. Ran roughly the same route as the dirty duo course for next weekend. Quite a tough route, with 1x300m climb, 3x125m climbs, and 2x75m climbs, and lots of sections of technical trails. Jack pushed the pace from the beginning, and I spend most of the time trying to not lose him. Had to let him drift slightly on the hills, but stayed togther in general.

Saturday Mar 5, 2011 #

9 AM

Intervals 15:00 [5] 3.73 km (4:02 / km) +200m 3:10 / km
shoes: Mizuno WR 2011

5x3min hill intervals up NW. Marine Drive from Spanish Banks. Tristan, Louise, and Rachel there. Good speed today, passed the same spot at 2 min as last week, made it 2-3 seconds past a manhole cover.Splits: Line in road after first tree (55-60s), Long piece of grass (1:56-2:03).

718m, 740m, 755m, 761m, 752m.
C • ummm long piece of grass... 2

Running 1:04:56 intensity: (52:56 @2) + (12:00 @3) 10.95 km (5:56 / km) +50m 5:48 / km
shoes: Mizuno WR 2011

Thursday Mar 3, 2011 #

4 PM

Tempo 38:13 [4] 10.6 km (3:36 / km) +120m 3:25 / km
shoes: Mizuno WR 2009

4x10min trail intervals in PS park with Tristan, Louise, Mike, and Rachel. Started down Council from Salish, right on Douglas Fir, right on Sherry Sakomoto, right on Salish, back to Council. 2.66km, with some undulation. Stayed with T on the first one, but then he pushed it more on the last 3 and couldn't quite keep up. Solid workout. Epic weather involving a heavy graupel shower (or sleet cloud as Meghan calls it :), followed by one lightning strike.
9:46.46 -- 1'01
9:28.42 -- 0'51
9:28.93 -- 0'57
9:29.27

Running warm up/down 52:20 [2] 7.72 km (6:47 / km)
shoes: Mizuno WR 2009

Wednesday Mar 2, 2011 #

4 PM

Trail running 34:28 [2] 5.45 km (6:19 / km) +16m 6:14 / km
shoes: Mizuno WA 2010

EOS group run. Agronomy, Acadia, Sword Fern, Salish, Powerline, Acadia, Thunderbird. Pouring rain at the start, clear skies at the end.
7 PM

Orienteering 19:59 [3] 4.05 km (4:56 / km) +47m 4:39 / km
shoes: Mizuno WA 2010

Mad control picking exercise in Queen's Park. Meghan had put out 47 controls! Great training session, and hard to stay on top of things -- I should do more of this.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno WA 2010

Tuesday Mar 1, 2011 #

4 PM

Running warm up/down 55:15 [2] 6.58 km (8:24 / km) +29m 8:13 / km
shoes: Mizuno WR 2011

Intervals 22:18 [5] 7.0 km (3:11 / km)
shoes: Asics Hyperspeed 3

6x1000m on the track with Tristan. Louise, Mike, Rob, and Rachel were doing 800s. Thought I started the first lap on the first interval too fast (73), so slowed down on the second interval to try to run even splits. That didn't really work, so went back to running 73s first laps again and slowly losing speed on the last 600m. Did a 400m and a 600m to help Tristan out on his last 2 intervals. Quite windy, so happy with the times.

3:12.55 -- 1'29
3:16.35 -- 1'19
3:11.25 -- 1'18
3:10.60 -- 1'22
3:10.53 -- 1'15
3:12.15

1:11
1:53

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