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Training Log Archive: tnipen

In the 7 days ending May 31, 2009:

activity	#	time	miles		km		+m	load
Running	4	3:37:34	17.96	(12:07)	28.9	(7:32)	350	43.5
Orienteering	3	2:15:47	13.82	(9:50)	22.24	(6:06)	430	65.6
Trail running	1	1:57:47	7.75	(15:11)	12.48	(9:26)	700	23.6
Terrain running	3	1:55:23	11.03	(10:28)	17.75	(6:30)	680	32.1
Total	7	9:46:31	50.56	(11:36)	81.37	(7:12)	2160	164.7

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Sunday May 31, 2009 #

Terrain running warm up/down 45:00 [2] 5.5 km (8:11 / km) +80m 7:38 / km
shoes: Sportiva XC

Picked up controls with Oystein as a warm up.

Orienteering 57:50 [4] 10.5 km (5:30 / km) +200m 5:02 / km
shoes: Sportiva XC

O-race at the Peaceful Valley map at 2100m elevation. Went quite well, with no mistakes over 30s. Felt very tired today, maybe a bit too much training for me this week. Terrain is a mix of grasslands and forest. The area is more forested than the map makes it look. Contours and boulders were good to use as navigation. Running as straight as possible was probably the best strategy. Oystein about 4 mins ahead today.

Saturday May 30, 2009 #

Orienteering 18:30 [3] 3.54 km (5:14 / km) +80m 4:42 / km
shoes: Sportiva XC

Training camp in Peaceful Valley. Did first a 2 hour map walk with Neil, which was quite interesting. Then did a short control picking exercise in the afternoon. Great terrain. Navigation was pretty good.

Friday May 29, 2009 #

Trail running 1:57:47 [2] 12.48 km (9:26 / km) +700m 7:22 / km
shoes: Mizuno WR 2009

Long trail run with Oystein from Mesa Lab up to the top of Green Mountain (2490m). Nice views towards the mountains at the continental divide. Down through Chautauqua Park to downtown, with the finish line at Ristorante Trattoria.

Thursday May 28, 2009 #

Terrain running 45:06 [3] 9.0 km (5:01 / km) +450m 4:01 / km
shoes: Mizuno WR 2009

Interval training with Oystein. 3 by 3km, with 150m climb each. New record on the last downhill.
9:32.10, 1.48km, 6:20min/km
6:04.15, 1.47km, 4:08min/km

9:09.87, 1.48km, 6:13min/km
5:48.78, 1.48km, 3:56min/km

9:20.37, 1.48km, 6:20min/km
5:10.45, 1.46km, 3:32min/km

Running warm up/down 1:12:44 [2] 7.81 km (9:19 / km) +150m 8:30 / km
shoes: Mizuno WR 2009

Warm up from home. Cool down to downtown.

Note

Boulder story of the day:
Oystein and I just reached the top of our uphill terrain interval, where we meet two guys on the trail who are thinking "what are those guys doing". The absolute first thing they ask is: "Are you guys European?".

Then they explained that one can't go offtrail there. They assumed we didn't know that since we are Europeans, because apparently in Europe people do such things. We then explained that in fact you were allowed to go offtrail because I had looked it up.

Then they said "Sweet, sorry to interrupt your training".

C • Typical Boulder 2

Wednesday May 27, 2009 #

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Mizuno WR 2009

Easy run with Oystein around town.

Note

Went to the NCAR Mesa lab for a meeting and lunch. Nice location for office! Went to cafeteria and visited NCAR data centre with the Bluefire supercomputer.

Tuesday May 26, 2009 #

Orienteering 59:27 [2] 8.2 km (7:15 / km) +150m 6:39 / km
shoes: Sportiva XC

Orienteering training with Oystein at Devil's Thumb. Open pine forest, with nothing on the ground. Went into some really nice meadows with flowers, and the flatiron mountains in the background.

Terrain running 25:17 [2] 3.25 km (7:47 / km) +150m 6:19 / km
shoes: Sportiva XC

Terrain run from the map to the Mesa lab.

Running 12:01 [2] 2.15 km (5:35 / km)
shoes: Sportiva XC

Monday May 25, 2009 #

Event: Bolder Boulder

Running 1:12:49 [2] 9.94 km (7:20 / km) +200m 6:39 / km
shoes: Mizuno WR 2009

Easy run with Oystein along Iris, up to Sanitas Valley, and home.

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