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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending May 31, 2013:

activity # timemileskm+mload
  Orienteering10 9:24:43 47.62(11:51) 76.64(7:22) 2057295.6
  Running14 7:54:10 54.18(8:45) 87.2(5:26) 140100.1
  Trail running4 4:34:27 32.53(8:26) 52.35(5:15) 35054.9
  Tempo3 1:04:48 10.82(5:59) 17.41(3:43) 4551.8
  Intervals4 45:40 7.02(6:30) 11.3(4:02) 32545.7
  Terrain running1 30:00 3.73(8:03) 6.0(5:00)12.0
  Total23 24:13:48 155.9(9:20) 250.9(5:48) 2917560.1

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Friday May 31, 2013 #

7 PM

Intervals (Stairs) 10:25 [5] 0.5 km (20:50 / km) +325m 4:54 / km
shoes: DS Trainers

Wreck beach stair intervals with Julien, G-star, ITHM, Louise, and Catherine. 5 times. Decent times.
-- 2'33
2:02.25 -- 3'15
2:04.45 -- 2'50
2:10.09 -- 2'44
2:08.48 -- 3'19
1:59.82

Tempo 11:00 [4] 2.72 km (4:03 / km)
shoes: DS Trainers

Any run with these guys always turns into a tempo at some point. Last k went quite fast.

Trail running warm up/down 58:07 [2] 10.35 km (5:37 / km) +100m 5:21 / km
shoes: DS Trainers

Wednesday May 29, 2013 #

4 PM

Running 26:15 [3] 5.82 km (4:31 / km) +3m 4:30 / km
shoes: DS Trainers

Got in one run while in Saskatoon. Found a nice long corridor of parks from the hotel.

Saturday May 25, 2013 #

5 PM

Trail running 1:17:00 [2] 13.0 km (5:55 / km) +100m 5:42 / km
shoes: DS Trainers

Run with Louise in PS park. Camosun, St. George's, Clinton, Salish, Powerline, Douglas Fir, Swordfern, Salish, New trail north of 4th, Admiralty, Spanish, Chancellor, Blanca.

Friday May 24, 2013 #

7 PM

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: DS Trainers

Easy run with Julien from Dunbar, Salish, Triumf, UBC, 16th, Marine Drive.

Thursday May 23, 2013 #

7 PM

Intervals 7:15 [5] 2.0 km (3:38 / km)
shoes: Hyperspeed 4

Plan was to do 5x1200 with Louise and Julien at the track, but already after 200m I felt I had nothing in the legs. Alternated 400s. Julien quit on the 3rd one, so we then decided to do an 8km cruise around the track instead. Not a great interval day, not sure reason. Probably ran too hard yesterday.

Tempo 29:50 [4] 8.0 km (3:44 / km)
shoes: Hyperspeed 4

Plan was to run 8km at 4:00 pace. Ran the first 3km in 11:30. This felt really easy so eventually got obsessed with trying to get under 30mins. This meant a 3:41pace. I'm glad we got this run in, otherwise the workout day would have been quite bad. Good way to turn it around with a tempo.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Hyperspeed 4

Wednesday May 22, 2013 #

7 PM

Orienteering race 23:43 [4] 4.4 km (5:23 / km)
shoes: Asics Nimbus 2011

WET at False Creek. Convinced Gilles, Ian, Louise, and Catherine to do a mass-start to make it more interesting. Group of 3 to about the 3rd control. Lost about 10s leaving 3, and fell behind Ian and Gilles. Another 5s on 5.

Passed Ian eventually when he made a 10s mistake. Almost caught Gilles, but he picked it up on the last 500m and I couldn't hold on.

Fun to run in a mass-start. It made it way more challenging because we were constantly trying to avoid 5s errors, since our speeds were so close.

Tuesday May 21, 2013 #

7 PM

Trail running 1:12:00 [2] 16.0 km (4:30 / km) +150m 4:18 / km
shoes: DS Trainers

Clubrun from Dunbar. Running with Gilles and Ian the hardman meant the pace was set quite high from about 15mins in. 39th, Salish, Admiraly, Spanish, Chancellor, Blanca, Sweet Meander, Nature, Deer Fern, Huckleberry, Hemlock, Sasamat, St. George's, 37th, Wallace, 39th.

Ankle felt fine, but a little swollen still.

Sunday May 19, 2013 #

11 AM

Orienteering race 1:26:00 [4] 10.0 km (8:36 / km) +400m 7:10 / km
shoes: La Sportiva 2012

Sage Stomp long distance race. 11.3km. First 1/3 went quite well. Passed Gilles with 2mins on the long leg to #3. Started getting tired after only 25mins. Started losing focus on the navigation. More or less error-free to #10. Then I made a huge mistake on #11. Attacked aff the trail too early, as I had read the trail bends wrong. Search for a long time, but nothing made sense. Eventually realized my mistake, but had left 10-15 mins behind. Rolled my right ankle pretty badly when crossing a fence after the butterfly. Tried to walk the rest of the course, but had to bail as it was too hard to walk. Got a ride back to the finish.

This was supposed to be a GVOC own the podium day with Gilles, Graeme, Adam, and me, but instead it was an epic GVOC failure in the men elite with Damine, Will, and Eric owning the podium instead. Double-GVOC in the women's though.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: La Sportiva 2012

Saturday May 18, 2013 #

Orienteering 2:00:00 intensity: (1:37:00 @2) + (23:00 @3) 15.0 km (8:00 / km) +300m 7:16 / km
shoes: La Sportiva 2012

Sage Stomp training camp at McQueen Lake in Kamloops. Louise had made 3 nice training sessions:
1) 3km line-o.
2) Contours-only map
3) Control picking
Really good training.

Thursday May 16, 2013 #

5 PM

Tempo (ChancellorLoop) 23:58 [4] 6.69 km (3:35 / km) +45m 3:28 / km
shoes: DS Trainers

3x8 mins on trails with Mike, off 1min. Finally a good workout, times were strangely good, close to those in late fall 2010. Splits: Pioneer (2:40-2:48), Spanish (3:40-3:48), Turn (6:02-6:09), Salish (6:40-6:50).
7:55.30 -- 1'14
7:57.47 -- 1'07
8:05.30 (was 7 seconds behind at the first turn, but kept speed after that)
10814
13.679
182.0

Running warm up/down 44:16 [2] 7.05 km (6:17 / km) +137m 5:43 / km
shoes: DS Trainers

Wednesday May 15, 2013 #

7 PM

Orienteering race 25:57 [4] 3.7 km (7:01 / km)
shoes: La Sportiva 2012

Orienteering at Deep Cove. The Collings brothers decided to follow me a second time around the course. Decent naviation. Fun foresty course set by Chris Benn.

Tuesday May 14, 2013 #

7 PM

Intervals 15:20 [5] 4.8 km (3:12 / km)
shoes: Hyperspeed 4

Intervals with Gilles, Julien, Louise, Catherine, and Rory. 3x(600m + 1000m). Around 2-2:30 rest. Quite tired so the times were a bit slow.
1:47.62 -- 2'04
3:14.26 -- 2'38
1:50.69 -- 2'14
3:16.68 -- 2'39
1:53.23 -- 3'26
3:17.99

Running warm up/down 41:20 [2] 6.0 km (6:53 / km)
shoes: DS Trainers

Sunday May 12, 2013 #

6 AM

Orienteering race 1:55:19 [3] 14.8 km (7:47 / km) +602m 6:28 / km
shoes: La Sportiva 2012

Long distance. Nice hilly terrain with detailed contours and rock features. A good start and had no problems the first half hour. Then I made a 1 minute mistake on 6, and lost a lot more time on 7, 8, and 9. I wasn't able to adapt to the changing navigation required. Probably lost 15-20 minutes here so it was difficult to keep motivated after that. Kept going and finished ok.

A bit disappointed in all of my race this weekend. One positive is that all 3 race started quite well. A big lesson is that the first mistake should be a big warning that something is not quite right with the navigation strategy and that I should refocus.

Long Blue - Splits

Saturday May 11, 2013 #

11 AM

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: La Sportiva 2012

Orienteering race 44:45 [4] 6.34 km (7:04 / km) +105m 6:31 / km
shoes: La Sportiva 2012

Middle distance. Very nice terrain, Swedish-like contours, with Danish-like forest (mostly leaf forest). Useless to attempt to run in the pouring rain with glasses today.

Could not really see the details on the map with wet glasses, so relied on compass to get me close to the control, but couldn't verify my location along the way. A little disappointing because this was really sweet terrain that usually suits me. 10mins back on the leaders. Looks like great runs by Eric K and Boris.

Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
3 PM

Orienteering race 15:45 [4] 2.9 km (5:26 / km) +50m 5:00 / km
shoes: NC XC 2012

US Orienteering Champs in Lake George, NY. Forest sprint. Open forest in a campground like area. Started out well, but the navigation felt rusty. Ran too much without checking compass and made a few 20s mistakes. Tripple-tied for 7th, about 30s behind Eric K.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: NC XC 2012


Sprint Blue - Splits

Wednesday May 8, 2013 #

7 PM

Orienteering 26:34 [4] 5.0 km (5:19 / km)
shoes: Asics Nimbus 2011

WET at Jericho. Regular course, with a memory o-section at control 9. Decent legs, 12 seconds behind Gilles.

Running warm up/down 15:00 [2] 3.0 mi (5:00 / mi)
shoes: Asics Nimbus 2011

From home to WET.

Tuesday May 7, 2013 #

7 PM

Intervals 12:40 [5] 4.0 km (3:10 / km)
shoes: Hyperspeed 4

5x800 on the track with Louise. Average around 2:32. Decent times, given that I was by myself.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: DS Trainers

Monday May 6, 2013 #

7 PM

Trail running 1:07:20 [2] 13.0 km (5:11 / km)
shoes: DS Trainers

Clubrun with John in PS park. Louise went for a bike ride. Salish, Spanish, Blanca, 16th, Sasamat, St. George's.

Sunday May 5, 2013 #

2 PM

Running 59:19 [2] 12.0 km (4:57 / km)
shoes: La Sportiva 2012

Saturday May 4, 2013 #

11 AM

Orienteering 1:14:40 [3] 9.5 km (7:52 / km) +400m 6:30 / km
shoes: La Sportiva 2012

Friday May 3, 2013 #

5 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: DS Trainers

Easy run with Mike and Louise in PS park.

Thursday May 2, 2013 #

7 PM

Terrain running 30:00 [3] 6.0 km (5:00 / km)
shoes: La Sportiva 2012

5x6mins in the ocean with Louise. Tired. Yet another nice sunny day.

Running warm up/down 33:00 [2] 6.0 km (5:30 / km)

Wednesday May 1, 2013 #

7 PM

Orienteering 32:00 [3] 5.0 km (6:24 / km) +200m 5:20 / km
shoes: La Sportiva 2012

Orienteering on a nice new map near the bottom of Grouse Mountain. Hill course partly in the residential area and partly in forested parks. Legs tired.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: La Sportiva 2012

Warm up and control pickup with Louise.

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