Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m	load
Trail running	13	17:46:11	88.88	(12:00)	143.03	(7:27)	7186	231.0
Running	12	7:56:52	50.9	(9:22)	81.92	(5:49)	828	109.9
Orienteering	9	6:55:27	38.13	(10:54)	61.37	(6:46)	1612	294.4
Terrain running	2	1:43:07	7.03	(14:40)	11.32	(9:07)	459	20.6
Intervals	3	46:00	9.2	(5:00)	14.8	(3:06)		46.0
Tempo	1	35:21	6.02	(5:52)	9.69	(3:39)	69	28.3
Total	28	35:42:58	200.16	(10:42)	322.13	(6:39)	10154	730.1

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Friday Jul 31, 2015 #

6 PM

Running 49:53 [2] 9.61 km (5:12 / km) +142m 4:50 / km
shoes: Asics Nimbus 2013

Easy run with Mike around the White Rock area. Checked out his new Bean around the world coffee store.

Thursday Jul 30, 2015 #

6 PM

Trail running 1:31:50 [2] 10.74 km (8:33 / km) +992m 5:51 / km
shoes: Saucony trail runners 2015

Cypress to St. Marks with John and Nathan. Keep forgetting how nice the views are from the Howe Sound Crest Trail. Amazing.

Wednesday Jul 29, 2015 #

5 PM

Orienteering race 19:56 [4] 3.48 km (5:44 / km)
shoes: Asics Nimbus 2013

Orienteering at Memorial Park in the Dunbar area. Fun photo-O session set by Ben. Small sprint map at 1:1750 scale, 4 loops with photos showing the controls. Then you had to draw the circle on the map based on where you though the photos were taken. Then you ran to those controls. Tricky. Gilles smoked me by 2:30, with an impressive 17 min time.

Trail running warm up/down 53:50 [3] 11.29 km (4:46 / km) +131m 4:30 / km
shoes: Asics Nimbus 2013

Longer warm up with Gilles on the trails in PS park. Dead legs couldn't even keep a moderate speed.

Tuesday Jul 28, 2015 #

6 PM

Intervals 19:16 [5] 6.0 km (3:13 / km)
shoes: Asics Hyperspeed 3

5x1200m at the North Van track with Julien, Gilles, Adam, and Ian the hardman. Last week's point system caused too much uneveness in the times, so this week the points were as follows:
Slower than 4:00: -5 points
Between 3:55 and 4:00: 0 points
Each second under 3:55: 1 point
Goal was to collect as many sub 3:55s without overdoing it and losing it all on a 4+min interval. Scored 20 points today. Think Gilles might have gotten a few more, possibly also Ian and Julien.
3:53.22 -- 1'54 -- Me leading
3:52.05 -- 2'00 -- Julien
3:49.20 -- 2'06 -- Gilles
3:49.80 -- 2'17 -- Ian, 73 first lap
3:52.03 -- ___ -- Me leading, 77/2:35

Running warm up/down 40:00 [2] 6.29 km (6:21 / km) +65m 6:03 / km
shoes: Asics Hyperspeed 3

Monday Jul 27, 2015 #

6 PM

Running 1:38:56 [2] 19.92 km (4:58 / km) +249m 4:40 / km
shoes: Asics Nimbus 2013

Clubrun with Markez and Adam. From Erica's house, over the Burrard, second beach, Prospect point, back to second beach, beach to Cambie bridge, and back. Markez initiated a nice tempo that lasted all the way across Cambie bridge from about second beach.

Sunday Jul 26, 2015 #

2 PM

Trail running 2:13:43 [2] 18.5 km (7:14 / km) +1177m 5:29 / km
shoes: Saucony trail runners 2015

Norvan falls and Kennedy Falls with Gilles+Cath, Louise, and Markez. Usual route to Norvan falls. Then we crossed the Seymour River (really low) and went to Kennedy Falls. Back on the side of Mt. Fromme. Rain in the morning, but sunny by the end. Great outing.

Super tired legs, Gilles and John were flying.

Saturday Jul 25, 2015 #

11 AM

Trail running 3:00:00 [2] 13.84 km (13:01 / km) +1552m 8:20 / km
shoes: Saucony trail runners 2015

Long run/hike with Greg to Mount Elsay. Started at Seymour parking lot. Nice trail in the beginning. Then we had a long boulder field traverse, including some rough rasberry field crossing. Finally, a steep trail up to the top of Mount Elsay.

As we ascended to near the top we saw a small bear climb down a tree. When we got higher up we got within 20-30m of it eating blueberries. We yelled at it but it didn't seem to want run away, instead it stomped its feet and made some angry breathing sounds. Decided it was probably best to get the hell out of there, even though we were within 100m of the summit.

Back along the ridge to Mount Seymour. Ascended it and overlooked Mount Elsay with the angry bear.

Good day, some rain, but also some good views between the clouds.

Thursday Jul 23, 2015 #

6 PM

Trail running 1:28:23 [2] 16.72 km (5:17 / km) +337m 4:48 / km
shoes: Asics Nimbus 2013

Nice trail run with John in PS park. 39th, Salish, Admiralty, Spanish, Blanca, Sasamat, Huckleberry, Top, St. George's, Camosun, 37th.

John in good shape pushing the pace.

Wednesday Jul 22, 2015 #

6 PM

Orienteering 32:41 [4] 4.51 km (7:15 / km) +239m 5:44 / km
shoes: Saucony trail runners 2015

WET at Whytecliff park. 4 fun loops set by John. Some challenging forest orienteering as well as on the bare rocks. Tired legs but tried my best. A bit sloppy in the control circle on a few of them. 18s ahead of Adam. Gilles got stung by bees.

Trail running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Saucony trail runners 2015

Tuesday Jul 21, 2015 #

6 PM

Intervals 11:40 [5] 4.0 km (2:55 / km)
shoes: Asics Hyperspeed 3

10x400m with Gilles, Julien, and Louise. Points on each lap: 6pts, 3pts, 2pts. Bonus points on the 6th and last lap. Extra 4pts at 200m on the last lap. Julien dominated the early laps. Had little to offer, but managed to win 7-9. Ran 9 in 63s, so was completely dead on the last one. Julien won with 50pts, Gilles 40pts, me 37pts. Happy with the times.

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Asics Hyperspeed 3

Monday Jul 20, 2015 #

7 PM

Running 1:12:26 [3] 17.07 km (4:15 / km) +330m 3:52 / km
shoes: Asics Hyperspeed 3

Tour de France style run with Julien and Gilles. 6 hill climbs with points (between 1 and 3 minutes long each). Let Julien go on the first one and came last. Came second on the second climb. Won the 3rd and 4th climb. Second on the 5th, last on the 6th. Overall, Gilles won with 43 points, me second with 38.5 points, and Julien with 27.

Super fun training, should do more of these. Decent speed in between the hill sprints.

Sunday Jul 19, 2015 #

3 PM

Trail running 52:14 [2] 6.09 km (8:35 / km) +502m 6:05 / km
shoes: Asics Nimbus 2013

Day 6. Trail run with Louise and Gilles near the ferry terminal in Gibson's. An intricate network of trails here. Ran quite far up a ridge, before turning back to make it to the ferry on time.

Saturday Jul 18, 2015 #

7 AM

Trail running 1:33:45 20.16 km (4:39 / km) +578m 4:04 / km
shoes: Asics Nimbus 2013

Day 5 of month of epic. Early morning run with Gilles from the nice villa in Madeira Park where Alison and Pascal are getting married. 4k on roads, then a gravel road, tried to find the mountain bike trail to the top of the hill, but we couldn't find it. 6k roads on the way back. Great sunny day.

C • Month of epic 2

Thursday Jul 16, 2015 #

5 PM

Trail running 2:34:00 [2] 10.0 km (15:24 / km) +800m 11:00 / km
shoes: Asics Nimbus 2013

Ran with John and Louise on the steep trail along the gondola in Squamish. Nice trail for running, scenic views at top. Came up with at least 5 halfass app ideas.

Wednesday Jul 15, 2015 #

7 PM

Orienteering race 38:55 [4] 6.0 km (6:29 / km)
shoes: Icebugs blue 2015

Orienteering at Rice Lake! Mass start dog bones race. Ran pretty well legs felt good. Met Jeremy towards the end who told me there was a bear at #85, ah it's good to be back orienteering in Vancouver again :)

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Nimbus 2013

Ran to the washrooms at the Rice Lake parking lot.

Tuesday Jul 14, 2015 #

6 PM

Intervals 15:04 [5] 4.8 km (3:08 / km)
shoes: Asics Hyperspeed 3

6x800 m intervals at the Point Grey track. Ran with Gilles and Julien. At first Gilles and I had a plan that we weren't going to let Julien win any intervals. Then he won the first one and we gave up. After 3 it became clear that I was perhaps not going to win any. Led the 4th one and put in a big sprint at the end to win one. Suffered on the 5th, comeback on the 6th.

Decent times in the end, given the lack of ints lately.
2:28.97 -- 2'08
2:33.05 -- 2'08
2:31.55 -- 2'10
2:28.15 -- 2'03
2:35.37 -- 2'09
2:27.55

Running warm up/down 1:17:37 [2] 7.03 km (11:02 / km) +42m 10:43 / km
shoes: Asics Hyperspeed 3

Monday Jul 13, 2015 #

6 PM

Trail running 1:19:57 [2] 16.37 km (4:53 / km) +309m 4:28 / km
shoes: Hyperspeed 5

Clubrun on trails in PS park!! Big group out, ran with Gilles, Markez, Ian the hardman, Julien, and Adam. A lot of other epic people there too. 39th, Salish to Spanish banks, Admiralty, Spanish to University Blvd., Blanca street, Sasamat trail, St. George's trail, 38th. Good to see all again.

Saturday Jul 11, 2015 #

5 PM

Trail running 33:00 [2] 6.0 km (5:30 / km)
shoes: Asics Hyperspeed 3

Easy run with Louise around Dæliskogen. Picked up some grain samples to figure out what they were (Barley and Oats).

Friday Jul 10, 2015 #

1 PM

Orienteering 35:28 [4] 5.62 km (6:19 / km) +172m 5:29 / km
shoes: Icebugs blue 2015

Last day of Sørlandsgaloppen in tricky detailed terrain. Mostly good navigation but a few 30s mistakes here and there so a bit further behind than I would have wanted. Results.

Overall a very good week of orienteering. Legs felt good every day, and the navigation felt decent. 6th place overall, 2nd Norwegian. Overall results.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Icebugs blue 2015

Thursday Jul 9, 2015 #

11 AM

Orienteering 1:03:48 [4] 10.15 km (6:17 / km) +313m 5:27 / km
shoes: Icebugs blue 2015

SG day 4. A good start, hit #1 well, and picked a good route to #2. Matthias Merz started a minute behind and caught me after about 15 minutes halfway on the long leg to #2. Figured I had taken a good route since he went the same way. He was running a bit too fast for me, so let him go up to #6. Ran decently for most of the course. A couple of 30s mistakes near the end. A good run, 7:12 behind. Results.

Fantastic mountain terrain.

Trail running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Icebugs blue 2015

Wednesday Jul 8, 2015 #

5 PM

Terrain running 30:10 [2] 3.64 km (8:17 / km) +43m 7:50 / km
shoes: Icebugs blue 2015

Marsh run with Louise. Found a huge flat marsh area that was super lumpy and heavy to run in :) Light ran, nice snow covered mountains in the background.

Tuesday Jul 7, 2015 #

11 AM

Orienteering race 52:08 [4] 9.24 km (5:39 / km) +234m 5:00 / km
shoes: Icebugs blue 2015

SG day 3. Had a really great race today, probably the best of the year. 15th place of 75, 3:50 behind the winner. Very nice terrain, with a lot of marsh running. Some very challenging sidehill controls too.

Good start, ran controlled into #1 and #2. Only mistake was on the way to 3, when I headed out of the water control 90 degrees off, quickly realized and corrected. Got overtaken on my way to 4. He was running a bit faster, but kept making mistakes at the controls, which I managed to hit pretty cleanly. Results.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Icebugs blue 2015

5 PM

Terrain running 1:12:57 [2] 7.68 km (9:30 / km) +416m 7:29 / km
shoes: Icebugs blue 2015

Evening run with Louise from the cabin up into the alpine. Nice views of Hardangervidda.

Monday Jul 6, 2015 #

11 AM

Orienteering race 41:27 [4] 6.5 km (6:23 / km) +187m 5:35 / km
shoes: Icebugs blue 2015

SG day 2. Good aggressive start, but lost a minute on 2. Much more difficult than I thought it would be today. Quite low visibility in the green. A good middle section, but a few more mistakes on the last few controls. Lost maybe 3:30 in total. Still only 5:45 behind, so a decent result at least. Results.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebugs blue 2015

Sunday Jul 5, 2015 #

11 AM

Trail running 1:02:29 [2] 5.33 km (11:44 / km) +808m 6:40 / km
shoes: Asics Nimbus 2013

Rest day at SG, so went up Gaustatoppen (1800m) with Louise, dad, and the Ellises. Ran up with Louise. Walked down.

Saturday Jul 4, 2015 #

2 PM

Orienteering race 1:07:44 [4] 9.37 km (7:14 / km) +290m 6:16 / km
shoes: Icebugs blue 2015

Sørlandsgaloppen day 1. Long distance at Høydalsmo, in subalpine terrain in Telemark. Had a good race, with maybe a minute of mistakes early on. Hilly marshy terrain, and quite warm, felt I went slow but decent result. Tied for 5th, 6 mins behind the winner, Matthias Merz. Results.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebugs blue 2015

Thursday Jul 2, 2015 #

6 PM

Orienteering 1:03:20 [2] 6.5 km (9:45 / km) +177m 8:34 / km
shoes: Icebugs blue 2015

Made a training course at Solemskogen for Marg+Brian Ellis, Ivar, and Louise. Haven't run on this map before, which is only about 6km from home. I like the area, quite runnable, and lots of variety. Put out toilet paper flags for the others on controls 1-6. Good navigation til then, fell apart after that as I lost focus.

Wednesday Jul 1, 2015 #

6 PM

Tempo race 35:21 [4] 9.69 km (3:39 / km) +69m 3:31 / km
shoes: Hyperspeed 5

Sognsvann medsols, 3 laps on gravel. Decent start, and was with another guy on the second lap. Fell apart on the third lap, as I was tired from recent training. Also quite warm, around 26 degrees.
11:14.19
11:47.90
12:13

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

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