Training Log Archive: tnipen

Woke up with a very slight sore throat Saturday, and stil wasn't feeling 100% this morning so skipped the 2.5 hour run today.

C • Get well! 2

Cross country race in Crescent Park. 4 loop on pretty easy trails. A few hills. The lead pack started out in a crazy tempo, so I stayed back hoping they would all explode on the last loops. They did. Was 7th after one loop, then past two guys. Chased the lead pack of 5. The pack slowly disintigrated into 3 on the third loop and had them in my sight. Passed two of them half way on the last loop. Got a bit impatient with 400m to go, and tried to raise the tempo, but the other guy responded too quickly. He had a good finish kick and dropped me with a 100 to go. Probably would have been smarter with a surprise attack with a 100 to go... one with enough speed change.

25s faster than last year, so I'm happy with that. It was also fun to run an evenly paced race for a change. My usual strategy of going out hard is a lot less fun on the second half of the race.

My worn out racing flats were a good pick for today's cross country course, sad but true.

Warm up with Rachel, cool down with Al.

Went radio-Orienteering with Ian the hardman at Watershed. We had to find 5 radio trasmitters in the forest. The direction of each can be found by pointing the antena and listening for the strongest signal. There is a 5 minute cycle where each radio transmit for 1 minute at a time.

I had a hard time figuring out how to do this well. I didn't realize that there was significant scatter off the larger trees, so I kept getting false signals that led me to search this patch of brambles for an hour. Turned out I was searching 500m in the wrong spot, despite having several readings all pointing to the middle of this. Only found 2 out of the 5 in the 2-hour time limit. Ian did considerably better, finding 4.

Just finished the first month with over 40h since last year. Also the first time ever with over 400km (400.55km) of running.

C • =) 3

Mission 6
Today's mission was to be the first unit ever to complete the terrain loop of doom in Pacific Spirit Park at nighttime. Comrades Ian the hardman and Andy the navigator we're available for the mission. Loaded the GPS track of a previous successful completion at daytime, and after replaying the Russian national anthem once we headed out at 19:43 from the Westpoint headquarters. Andy's job was to keep us on the line, while I tried to remember how to get through the forest. It was quite difficult to find our way at nighttime.

Mission completed.

C • Well done =) 4

3x3.2k tempo with Paul, Mike, and Julien. 2min rest. The goal was to run the goal pace for the Victoria half marathon, i.e. 3:35min/km, for 1:15:35. Paul somehow managed to keep the exact pace without a GPS.

Started dowm Stadium from Main Mall. Right onto West Mall, Agronomy, Lower Mall, University, turn around at the scooter on Marine Drive. Back the same way. 5:40-5:42 in the way out, 5:45 back.

C • No GPS 4

Pool running workout with the UBC team. Warmup 25:20, then 10x30s on, 1min off. Cool down 5:02. Almost felt like running 200s on the track.

Nice relocation training in Central park with Ian and Zoltan. Arrived late so we got to run in the dark, which made it a lot better. Switched leading, while the others couldn't read their map. We were quite evil, trying to drop each other off at the most confusing spots. The last person to relocate had to lead the next time. The "revenge" got sweeter and sweeter each time.

6x5min trail intervals with Mike in PS park. Started down Salish from Council, right on Hemlock up the hill, then right on Council. Felt pretty good today, didn't have any problems keeping the pace up. Loop was between 1.30km and 1.35km with a fair bit of climb.

Beautiful, sunny day!

5:12.30 -- 1'43
5:09.85 -- 1'20
5:09.05 -- 1'21
5:08.17 -- 1'24
5:05.05 -- 1'22 (Mike started 12-13s ahead of me)
5:03.85

Clubrun #96 with Ian from Kristian's house. Mixed it up a bit: Swordfern to SW Marine, up Clinton, left on Sasamat trail, Huckleberry, Deer Fern, Hemlock, Salal, Lily of the Valley, Blanca street, West canyon, Admiralty, Salish, Sword fern.