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Training Log Archive: tnipen

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m	load
Trail running	8	9:38:42	50.51	(11:27)	81.28	(7:07)	2961	169.0
Orienteering	7	7:18:31	40.67	(10:47)	65.44	(6:42)	1554	274.8
Running	9	4:45:23	30.04	(9:30)	48.35	(5:54)	96	57.1
Biking	1	3:02:00	40.47	(13.3/h)	65.14	(21.5/h)	810	36.4
Terrain running	1	2:25:00	9.94	(14:35)	16.0	(9:04)		29.0
Intervals	3	32:47	6.84	(4:48)	11.0	(2:59)		32.8
Total	22	27:42:23	178.47	(9:19)	287.21	(5:47)	5421	599.1

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Tuesday Jul 31, 2012 #

3 PM

Trail running 1:49:03 [2] 16.92 km (6:27 / km) +399m 5:46 / km
shoes: Sportiva XC

Long run with Mathias to Burudvann and back. Some really muddy forest trails.

Sunday Jul 29, 2012 #

3 PM

Running warm up/down 40:00 [2] 7.96 km (5:01 / km)
shoes: Asics Hyperspeed 3

Faster warm up (4:01 pace), slower cool down.

4 PM

Intervals 7:19 [5] 2.4 km (3:03 / km)
shoes: Asics Hyperspeed 3

Intervals at Nadderud... wanted to do some 800s wasn't really motivated today, did 2x800, 2x200, 1x400. Strong headwind on the last 100m.
2:30
2:37
0:30.5
0:34
1:07

Friday Jul 27, 2012 #

5 PM

Trail running 36:00 [2] 5.03 km (7:09 / km)
shoes: Asics Nimbus 2011

Easy run with Dad in Dæliskogen on trails.

Wednesday Jul 25, 2012 #

5 PM

Orienteering race 40:30 [3] 5.0 km (8:06 / km)
shoes: Sportiva XC

OBIK at Sognsvann, starting from Grinda. Nice course that used the nicest areas. Had good flow today, and didn't make any major mistakes. Got a bit tired near the end.

C • http://eventor.orientering.... 4

Tuesday Jul 24, 2012 #

8 AM

Running 44:00 [2] 9.5 km (4:38 / km)
shoes: Asics Nimbus 2011

Morning run with Mathias around Grosser Eutiner See in Northern Germany. Nice sunny day.

Sunday Jul 22, 2012 #

12 PM

Trail running 1:40:00 [2] 16.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Nice long run with Mathias in Kaiserstuhl. Started near Oberbergen, followed the ridges, through meadows and forsts, over Totenkopf, through the wine areas, and back to Breisach. Nice sunny day.

Friday Jul 20, 2012 #

12 PM

Orienteering race 1:36:20 [4] 17.8 km (5:25 / km)
shoes: Sportiva XC

Chase start. Had a good technical race, with no major mistakes. Tried to pick more straight routes, as this seemed to work ok for the WOC runners the day before. Probably could have pushed the pace a bit, since I had some left over at the end. 11mins behind Kuburz.

Wednesday Jul 18, 2012 #

12 PM

Orienteering 2:29:34 [3] 15.64 km (9:34 / km) +843m 7:32 / km
shoes: Sportiva XC

Day 4 of the swiss races. Very long and hilly race high up in the Swiss Alps. Had a decent race, with few mistakes. Eventually ran out of steam after 90minutes, and slowed down. Decided to walk the last 30 minutes in order to survive the course, and save the legs a bit for Friday's chase.

Looks like all the top guys were just jogging the course, was in 6th place after 80mins. Today would have been a good day to do well. Winning time of nearly 2 hours is unusual for a Swiss-o-week event.

Magnus with a nice 2nd place in M35.

Tuesday Jul 17, 2012 #

11 AM

Trail running 49:00 [4] 7.33 km (6:41 / km) +217m 5:49 / km
shoes: Sportiva XC

Middle distance in the Jura. Nice technical terrain, I enjoyed this. Didn't have great flow again. 2min mistake on #2 and some more loss later on. Mathias faceplanted on a rock and had to have 4 stitches to his eyebrow...

Monday Jul 16, 2012 #

12 PM

Orienteering 1:18:26 [4] 11.35 km (6:55 / km) +519m 5:38 / km
shoes: Sportiva XC

Swiss-O-week day 2.
Had a pretty bad race, with about 6.5min of mistakes. Ran a bit too much without staying in contact with the map. Two 2-min mistakes early on. On the positive side, the legs felt good the whole way.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Sportiva XC

Sunday Jul 15, 2012 #

12 PM

Orienteering race 20:18 [4] 3.5 km (5:48 / km)
shoes: Asics Hyperspeed 3

Swiss-o-week day 1. Sprint in Lausanne. Good speed in the legs for me. Made two 10s mistakes.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Wednesday Jul 11, 2012 #

7 PM

Orienteering race 25:21 [4] 5.88 km (4:19 / km) +104m 3:58 / km
shoes: Asics Hyperspeed 3

Tour d'OBIK day 13
Last race of the Canada edition of the tour at Queen Elizabeth Park. Fun course by Meghan on an expanded QE map by Mathias. Ran decent but made two 20s mistakes, which allowed Mathias to win by 40s. Would have been yet another even race without the mistakes. Oh well, M won fair and square ;)

Thomas: 7:02:47
Mathias: 7:01:49

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Tuesday Jul 10, 2012 #

7 PM

Trail running 56:00 [2] 3.0 km (18:40 / km) +800m 8:00 / km
shoes: Sportiva XC

BCMC trail with Mathias and Lehel up Grouse Mountain. Nice scenic day again.

Monday Jul 9, 2012 #

6 PM

Biking 3:02:00 [2] 65.14 km (21.5 kph) +810m
shoes: Pearl Izumi bike shoes

Bike ride with John, Julien, and Mathias. Horseshoe Bay and back. Pitstop for refueling at Caulfield. Nice sunny evening, great trip!

C • light shoes 1

Sunday Jul 8, 2012 #

1 PM

Terrain running 2:25:00 [2] 16.0 km (9:04 / km)
shoes: Sportiva XC

Exploring orienteering terrain in Cumberland with Mathias and John/Karen. First ran 90 minutes near Comox Lake. Fairly thick terrain, probably too much salal. Some nice open ridges. A bit too steep to get up/down from the lake. Then we did N.E. Woods in Comox, looks like Watershed terrain, forest ok in many parts. Finally Nymph Falls, which was the best of the three. Decent woods for the most part, some contour detail.

Long day, almost 16 hours, but well worth it with the nice weather and scenic surroundings.

Saturday Jul 7, 2012 #

11 AM

Trail running 1:30:00 [2] 8.61 km (10:27 / km) +578m 7:50 / km
shoes: Asics Nimbus 2011

Ran up Mount Seymour with Mathias. Went with Alison, Pascal, and Paro as well. Great weather! Did the first and second peaks. Was very confused about the route on the way up. A lot of snow up at the top, but ok to run in.

Thursday Jul 5, 2012 #

4 PM

Intervals 8:04 [5] 3.0 km (2:41 / km)
shoes: Asics Hyperspeed 3

Tour d'OBIK day 13
10x300m with Mathias and Mike.
46.13 -- 2'34
47.95 -- 2'53
48.88 -- 2'31
48.15 -- 2'31
48.60 -- 2'58
49.45 -- 2'44
48.00 -- 2'29
48.93 -- 2'28
49.42 -- 2'47
48.40

Thomas: 6:37:26
Mathias: 6:37:19

Running warm up/down 1:21:23 [2] 8.89 km (9:10 / km) +96m 8:41 / km
shoes: Asics Nimbus 2011

Wednesday Jul 4, 2012 #

6 PM

Orienteering race 28:02 [4] 6.28 km (4:28 / km) +88m 4:10 / km
ahr:94 max:167 shoes: Sportiva XC

Tour d'OBIK day 12
WET at Mundy Park. Nice control picking course on on an updated map. Had some troubles in the beginning not being used to the scale. Then it went well. went straight through the forest on #17, which turned out to be a big time saver. Mathias started 3mins behind, we never saw each other on the course.

Lost 10s on #1, beat Mathias with 50s on #17, and lost another 30s on #18.

Mathias beat me with 3 seconds.
Thomas: 6:29:22
Mathias: 6:29:19

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Sportiva XC

Warm up with Mathias.

Tuesday Jul 3, 2012 #

7 PM

Intervals 17:24 [5] 5.6 km (3:06 / km)
ahr:85 max:176 shoes: Asics Hyperspeed 3

Tour d'OBIK day 11
7x800m intervals with Mathias and Julien at the Point Grey track. Mathias took off like a madman on the first interval. I was very confused. Then I tried his style and it went ok. Leading with 72-73, then finishing with 76-77. Good times today. Mathias gained 7s on the first interval, and managed to tie the standings by the end.
2:30 -- 2'00
2:26.24 -- '209
2:28.55 -- '206
2:30.64 -- 2'26
2:29.14 -- 2'11
2:30.52 -- 2'26
2:28.97

Thomas: 6:01:20
Mathias: 6:01:20

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Nimbus 2011

Monday Jul 2, 2012 #

11 AM

Trail running 1:38:50 [2] 13.76 km (7:11 / km) +744m 5:39 / km
shoes: Sportiva XC

Long run with Mathias and Julien from Bunzen Lake. Was planning on running up on the Mt. Beautiful ridge, but it was so cloudy that there would be no views anyways. Ran over the DV ridge, down to Sasamat lake, around the lake and back to Bunzen. Floating bridge on Bunzen Lake was open today.

Sunday Jul 1, 2012 #

10 AM

Trail running race 39:49 [4] 10.63 km (3:45 / km) +223m 3:23 / km
shoes: Asics Hyperspeed 3

Tour d'OBIK day 10
Canada Day race in Pacific Spirit Park. Let a fast guy go early on, then ran in a pack of 3 with Mathias. The 3rd guy dropped us near Marine Drive. Put a little gap on Mathias going up the long gradual hill towards the powerline. Had memorized the course beforehand, so was on autopilot when I got to the powerline. The organizers had either changed the course last minute, or marked it wrong, so I ran off course ignoring their sign at the intersection. Luckily Mathias noticed it and yelled. Lost around 30s. Caught up again to M at 16th, put in a surge with 1000m to go, to avoid a likely devastating sprint duel at the end. 3rd overall. 11s ahead of Mathias in the Tour.

T: 5:43:56
M: 5:44:07

C • Strong 2

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Nimbus 2011

Warm up with Mathias. Cool down with Mathias and Mike.

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