Training Log Archive: tnipenIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
10 AM
Orienteering race 1:01:27 [4] 9.69 km (6:21 / km) +327m 5:26 / km
shoes: Saucony X-spikes
Orienteering race at Rice Lake. Great course set by Magnus, with a nice set of controls in the forest in the beginning and longer route choice legs on the second half. The navigation flow felt good in the forest, and I hit most of the controls without any problems. Legs felt decent running off-trail. Lost maybe 30s while crossing the suspension bridge, since there were some slow scared people on it. On the plus side the slow speed made me regain sattellite reception for my GPS that I had lost 15 minutes earlier!
Foot felt fine while running in the forest, but gradually starting getting a dull pain on the second half of the course.
Thanks Magnus for another fun course!
Foot felt fine while running in the forest, but gradually starting getting a dull pain on the second half of the course.
Thanks Magnus for another fun course!
Saturday May 7, 2011 #
Orienteering 45:00 [4] 9.0 km (5:00 / km)
shoes: Mizuno WR 2011
Nipen-Nachev training camp: Session 4
Skipped session 3 in Acadia, to get some time to design the next three session. Session 4 was o-tervals on Meghan's downtown map.
Nipen-Nachev training camp: Session 5
Then it was on to a route-choice exercise on my BC place map. Nice sunny weather.
Nipen-Nachev training camp: Session 6
Finally, we ran o-tervals on the expanded PNE map. Raining very hard on this session.
Bottom of foot, underneath the big toe, was getting painful during this session, so spectated session 7, which was the WET course I designed last week. Nice weather again. Impressive amount of training for Nikolay today, going hard on all sessions.
Skipped session 3 in Acadia, to get some time to design the next three session. Session 4 was o-tervals on Meghan's downtown map.
Nipen-Nachev training camp: Session 5
Then it was on to a route-choice exercise on my BC place map. Nice sunny weather.
Nipen-Nachev training camp: Session 6
Finally, we ran o-tervals on the expanded PNE map. Raining very hard on this session.
Bottom of foot, underneath the big toe, was getting painful during this session, so spectated session 7, which was the WET course I designed last week. Nice weather again. Impressive amount of training for Nikolay today, going hard on all sessions.
Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Mizuno WR 2011
Friday May 6, 2011 #
7 PM
Orienteering 9:40 [4] 2.5 km (3:52 / km)
shoes: Mizuno WR 2009
Nipen-Nachev training camp: Session 1
Ran a control picking training with Nikolay on the Trout Lake map.
Ran a control picking training with Nikolay on the Trout Lake map.
Orienteering 12:00 [4] 1.5 km (8:00 / km)
Nipen-Nachev training camp: Session 2
Jogged from Trout Lake over to Renfrew Ravine and ran another session with Nikolay there. Two short loops on the 1:2000 map. Got a bit dark near the end.
Jogged from Trout Lake over to Renfrew Ravine and ran another session with Nikolay there. Two short loops on the 1:2000 map. Got a bit dark near the end.
Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno WR 2009
Various warmup/down. Got a bit lost trying to find Renfrew Ravine from Trout Lake. Did the smart thing, and relocated using the transit system map at 29th ave station:)
Wednesday May 4, 2011 #
Note
Last WET:
7 PM
Orienteering 26:52 [4] 4.76 km (5:39 / km) +174m 4:46 / km
shoes: Mizuno WA 2010
Forked mass-start at Princess Park. Fun course with three loops. Was by myself on the first loop, but was with Graeme on the second. Missread the cliffs and made a 15-20s mistake on 8. Maybe not a very smart route to #11, since I missunderstood what was up and down. Finally made a similar mistake to last year, where I tried to go straight on #14, but should probably have taken the trail around. Just managed to punch the last control before Magnus got there :)
Tuesday May 3, 2011 #
4 PM
Intervals 21:09 [5] 6.4 km (3:18 / km)
shoes: Mizuno WR 2011
4x1600m intervals on the track with Louise and Rachel at 5:04 pace. Legs completely dead today, from the race, and yesterday's tempo. Glad I at least finished the workout and got in two semi-decent intervals.
5:11.10 -- 4'01
5:09.09 -- 4'00
5:18.78 -- 2'46 (wheels coming off)
5:30.28
5:11.10 -- 4'01
5:09.09 -- 4'00
5:18.78 -- 2'46 (wheels coming off)
5:30.28
Running warm up/down 1:01:53 [2] 9.67 km (6:24 / km) +64m 6:12 / km
shoes: Mizuno WR 2011
Monday May 2, 2011 #
6 PM
Trail running 1:07:54 16.24 km (4:11 / km) +200m 3:56 / km
shoes: Mizuno WR 2011
Nice tempo with Nathan in PS park. Legs felt pretty good today. Started out fast, and ran the last 3k quite hard. The usual Salish, Admiralty, Blanca loop. Pace profile of today's run:
