Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m	load
Stroller-running	12	13:28:46	86.88	(9:19)	139.82	(5:47)	1879	154.0
Running	15	11:59:29	74.72	(9:38)	120.25	(5:59)	1489	132.7
Orienteering	6	3:09:06	15.64	(12:05)	25.18	(7:31)	730	119.4
Tempo	7	2:39:07	27.09	(5:52)	43.6	(3:39)	450	112.7
Trail running	2	1:09:57	6.54	(10:41)	10.53	(6:39)	212	14.0
Terrain running	1	24:06	1.27	(19:01)	2.04	(11:49)		4.8
Total	29	32:50:31	212.15	(9:17)	341.42	(5:46)	4761	537.6

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Tuesday Jul 31, 2018 #

5 PM

Tempo 23:08 [4] 6.0 km (3:51 / km) +120m 3:30 / km
ahr:137 max:173 shoes: Brooks Launch 2018

Mundy Tuesday intervals with Adam and Lehel at Mundy park. Ran a hilly 1500 m loop on trail. Splits: first turn (0:35), fire hydrant (1:43-1:47), pole at junction at top of hill (4:04-4:07), junction (5:13-5:16).
5:44.82 -- 2'12
5:46.35 -- 1'31
5:48.95 -- 2'15
5:47.89

Running warm up/down 1:04:00 [2] 10.17 km (6:18 / km) +19m 6:14 / km
shoes: Brooks Launch 2018

Sunday Jul 29, 2018 #

11 AM

Tempo 25:36 [4] 7.1 km (3:36 / km) +75m 3:25 / km
ahr:144 max:180 shoes: Brooks Launch 2018

Just as I was pondering the thought of dragging my tired legs out for a run I got an email from Mantas saying he was going for a run in PS park. Joined him and we ended up doing 5 intervals around the Council loop. Quite tired today but decent speed. Mantas was a bit atronger on the uphills and I used his back to keep the pace up.
5:05.46 -- 1'29
5:04.55 -- 1'30
5:06.87 -- 1'37
5:11.31 -- 1:30
5:08.00

Running warm up/down 1:10:24 [2] 11.15 km (6:19 / km) +103m 6:02 / km
shoes: Brooks Launch 2018

Saturday Jul 28, 2018 #

5 PM

Running 51:05 [2] 9.65 km (5:18 / km) +95m 5:03 / km
ahr:147 max:176 shoes: Brooks Launch 2018

Spent the day in Maple Ridge visiting Level and kids. Did some hiking while Louise and Adam ran a course on Silver Valley East, quite rough and slow apparently. Evening jog in PS park.

Friday Jul 27, 2018 #

2 PM

Stroller-running 1:05:30 10.1 km (6:29 / km) +210m 5:52 / km
ahr:133 max:169 shoes: Brooks Launch 2018

Trail run with Julien and stroller. How sound crest trail for a bit up some switchbacks. Stopped after a while when it was getting challenging to continue on the trail. Went back and did some road running and chilled in the lodge while the first bagged a peak. Nice sunny warm day out.

Thursday Jul 26, 2018 #

1 PM

Tempo 25:18 [4] 7.1 km (3:34 / km) +75m 3:23 / km
ahr:151 max:178 shoes: Asics adios

5 times around the Council loop. Slightly tired legs, but ran evenly. Splits 0:46, 2:05, 3:04, 3:26.
5:02.85 -- 1'31
5:02.46 -- 1'30
5:02.53 -- 1'31
5:08.10 -- 1'29 (dogs in my way, take off 2 s)
5:04.31

Running warm up/down 54:03 [2] 8.85 km (6:06 / km) +85m 5:49 / km
shoes: Asics adios

Wednesday Jul 25, 2018 #

3 PM

Stroller-running 39:19 [2] 6.94 km (5:40 / km) +57m 5:27 / km
ahr:116 max:154 shoes: Brooks Launch 2018

Running to UBC to print maps, while Louise placed pinflags.

Tuesday Jul 24, 2018 #

2 PM

Stroller-running 1:12:00 [2] 13.07 km (5:30 / km) +145m 5:13 / km
ahr:113 max:179 shoes: Brooks Launch 2018

Checking controls for tomorrow's WET.

Monday Jul 23, 2018 #

12 PM

Stroller-running 1:16:53 [2] 12.59 km (6:06 / km) +217m 5:37 / km
ahr:118 max:177 shoes: Brooks Launch 2018

Pacific Spirit Park with Louise and Tessa. Sasamat, Council, Hemlock, Huckleberry, Deer Fern, Nature, Cleveland, Salish, Spanish, Pioneer, (starting to get a hang of these trail names), Admiralty (though I took the road around with stroller), up the hill on Salish, bubble tea.

Sunday Jul 22, 2018 #

3 PM

Orienteering 32:14 4.87 km (6:37 / km) +105m 5:59 / km
ahr:156 max:178 shoes: Inov8 red

Adrian Zissos Celebration of life in Cochrane. A really nice service with around 200 people honouring an amazing, inspiring, and great friend. FWOC organized orienteering afterwards. Fun area with open grassy fields mixed with some hills and thicker vegetation.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 red

Saturday Jul 21, 2018 #

2 PM

Tempo 33:14 [4] 8.92 km (3:44 / km) +60m 3:36 / km
ahr:150 max:183 shoes: Brooks Launch 2018

4 x around the Chancellor loop. Ok times since I was running by myself. Got a slow start on the third, and had to catch up 6s on the last 5 minutes. 1:31 slower total time than record time in 2010. Splits for 8:20 pace: Cleveland (2:48), Spanish (3:56), Fork (6:21), Salish (5:59).

Running 1:03:32 [2] 11.4 km (5:34 / km) +86m 5:22 / km
shoes: Brooks Launch 2018

Friday Jul 20, 2018 #

4 PM

Stroller-running 50:00 [2] 8.0 km (6:15 / km) +75m 5:58 / km
ahr:109 max:142 shoes: Brooks Launch 2018

Thursday Jul 19, 2018 #

10 AM

Stroller-running 1:03:19 13.33 km (4:45 / km) +157m 4:29 / km
ahr:151 max:182 shoes: Asics adios

Running with Julien in Pacific Spirit Park. Set a new min/k record :D

Wednesday Jul 18, 2018 #

10 AM

Stroller-running 1:17:47 [2] 14.05 km (5:32 / km) +177m 5:13 / km
ahr:153 max:179 shoes: Inov8 red

Took Tessa for a run after the terrain run. Passed a lady who, after seeing Tessa's white and red polka dot outfit, asked if she was wearing the Tour de France King of the mountain outfit.

Terrain running 24:06 [2] 2.04 km (11:49 / km)
shoes: Inov8 red

Nice terrain run with Louise. Some nice sections but some dense stuff too.

Tuesday Jul 17, 2018 #

9 AM

Tempo 24:20 [2] 7.04 km (3:27 / km) +20m 3:24 / km
ahr:134 max:192 shoes: Asics adios

Did 4 x the Park sport loop that Mike used to make us do. The best time on this loop is 5:51 average for 5 times with 1 min rest, but that was right before peak shape for the 2011 Sunrun. Also back then Tristan was keeping me company with 5:43s. Splits: Turn onto Salish 1:41-1:43, powerline 2:35-2:38, Cleveland 3:55-3:58, 16th 5:22-5:25.
6:03.4 - 1'30
6:04.7 - 1'30
6:06.3 - 1'35
6:05.6

Running 1:08:26 [2] 10.28 km (6:39 / km) +108m 6:19 / km
shoes: Asics adios

Sunday Jul 15, 2018 #

3 PM

Stroller-running 40:00 [2] 7.87 km (5:05 / km) +75m 4:51 / km
ahr:122 max:184 shoes: Asics Cumulus

Pushed stroller and watched Louise do 3 x Council loop in 6:22, 6:03, 6:07.

Saturday Jul 14, 2018 #

10 AM

Stroller-running 1:43:30 [2] 17.23 km (6:01 / km) +368m 5:26 / km
ahr:134 max:170 shoes: Asics Cumulus

Troy was running the Knee Knacker so the goal was to cheer him on at Lillooeet road. Ran with Erica, Louise, David C, and Tessa. But we missed Troy by half an hour. Up the road, then around Rice Lake, and back down on the west side of Lynn Creek.

Friday Jul 13, 2018 #

4 PM

Tempo 20:04 [4] 5.4 km (3:43 / km) +60m 3:31 / km
ahr:152 max:177 shoes: Asics adios

4 times around the Council loop. OK times given that I ran by myself. Still a fair ways down to the 4:45s I did a few years ago.
5:03.27 -- 1'31
5:00.14 -- 1'30
4:59.67 -- 1'37
5:00.39

Running 42:59 [2] 7.18 km (5:59 / km) +95m 5:37 / km
shoes: Asics adios

Thursday Jul 12, 2018 #

11 AM

Running 1:03:06 11.3 km (5:35 / km) +326m 4:53 / km
ahr:139 max:163 shoes: Asics Cumulus

Nice run with Julien on the north shore starting from Lonsdale Quay. Our goal was to run up Mosquito Creek but the chat was so good that we never ended up really finding it. Sunny day and nice lunch with Troy, Alison, Louise, and two babies afterwards.

5 PM

Running 55:40 9.94 km (5:36 / km) +145m 5:13 / km
ahr:119 max:186 shoes: Asics adios

Paced Louise 2 times around the Council loop. Splits (right turn, rock, huckleberry, Council).

6:14 (0:55, 2:38, 3:48, 4:14)
6:03 (0:53 2:34, 3:41, ?)

Wednesday Jul 11, 2018 #

6 PM

Orienteering 15:11 2.95 km (5:08 / km) +30m 4:53 / km
ahr:141 max:173 shoes: Inov8 red

WET at Renfrew ravine. Epic farsta with four loops. Met Adam on the last loop, which was unforked. We battled hard but he got me on a smarter route choice to the last control. Super fun, I miss the WETs.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 red

Tuesday Jul 10, 2018 #

4 PM

Stroller-running 1:14:45 13.72 km (5:27 / km) +170m 5:08 / km
ahr:148 max:176

PS park with Tessa.

Monday Jul 9, 2018 #

6 PM

Running 57:07 10.27 km (5:34 / km) +150m 5:11 / km
ahr:131 max:172

Clubrun with Adam! Super fun to catch up and good chat about the upcoming WUOC as well as the intricacies of developing accounting software.

Sunday Jul 8, 2018 #

10 AM

Orienteering race 1:23:26 [4] 8.78 km (9:30 / km) +380m 7:49 / km
ahr:159 max:182 shoes: Icebug blue 2017

WCOC long. Another super fun course. Good start again. Got completely lost on the way to #4. Ran on a general bearing but should have read the map in detailed. It was hard to read the map at 1:15 in these dark woods, and had to more or less stop to read it. Ran back and forth about and probably lost nearly 15 mins. After that it went mostly good except a 2-3 min mistake right at the end, which shouldn't have been that hard.

Seemed like a lot missed 10-15 mins on #4 so managed a second place in the end.

Trail running warm up/down 15:00 [2] 1.0 km (15:00 / km) +100m 10:00 / km
shoes: Icebug blue 2017

Long Course 8 - Splits

Saturday Jul 7, 2018 #

11 AM

Orienteering race 12:25 [4] 2.85 km (4:21 / km) +13m 4:15 / km
ahr:152 max:182 shoes: Inov8 red

Western Canadian Sprint Champs at Mindy Park. Excellent course by Joanne W. Got into a good ryhythm and felt I could flow through the controls well. Just under a minute ahead of Nate and Graeme.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 red

3 PM

Orienteering race 32:45 [4] 4.28 km (7:39 / km) +152m 6:30 / km
ahr:167 max:184 shoes: Icebug blue 2017

WCOC middle distance at Ioco. Amazing area, and really fun to finally run a race here. Control picking course with lots of challenging control locations. Tricky fine navigation between the clogs in the beginning. Good flow at first and probably started way too hard.

Started getting tired on the second half, which was control picking up a big hill. Started making a could of smaller mistakes, but other than that a pretty good race. Fastest time on the course.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Icebug blue 2017

Sprint Course 5 - Splits

Middle Course 8 - Splits

Friday Jul 6, 2018 #

6 PM

Trail running 54:57 [2] 9.53 km (5:46 / km) +112m 5:27 / km
ahr:132 max:184 shoes: Inov8 red

Easy with Nate and Moira in PS park. Salish, Imperial, Swordfern, Salish, Huckleberry, Something, can't remember the names anymore...

Tuesday Jul 3, 2018 #

5 PM

Tempo 7:27 [4] 2.04 km (3:39 / km) +40m 3:20 / km
ahr:126 max:151 shoes: Inov8 orange 2017

Tried for a new record on the litloop with Mathias. Mathias started us out hard and we got into a good rhythm. About 8s ahead at half way. Pushed the two big hills on the second half and got a small lead on Mathias, which lasted all the way in. It will be interesting to see what Mikael, Ivar, and Mathias can do on this loop over the summer. I think with some group runs this record can be improved further.

Stroller-running warm up/down 1:06:59 [2] 10.6 km (6:19 / km)
shoes: Inov8 orange 2017

Monday Jul 2, 2018 #

8 PM

Running warm up/down 59:07 [2] 9.56 km (6:11 / km) +228m 5:32 / km
ahr:134 max:172 shoes: Inov8 red

Plan was to run an orienteering course I made on the Grefsenkollen map, but I ran on a full stomach after we put Tessa to bed. Had to bail early in the orienteering and walk/run back home. Still the o section went decent, felt focused on reading the map, but perhaps still not able to run full speed and navigate well enough.

Nice run in as the sun was slowly set, a bit too dark perhaps in the woods, but it was ok.

Orienteering 13:05 [3] 1.44 km (9:05 / km) +50m 7:44 / km
shoes: Inov8 red

Sunday Jul 1, 2018 #

10 AM

Stroller-running 1:18:44 12.33 km (6:23 / km) +228m 5:51 / km
ahr:134 max:159 shoes: Asics Cumulus

Morning run with Louise and Tessa to Linderudkollen hut, but it was closed for the summer. Nice sunny day.

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