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Training Log Archive: tnipen

In the 7 days ending Jan 3, 2016:

activity	#	time	miles		km		+m	load
Trail running	4	5:09:21	24.63	(12:33)	39.65	(7:48)	1055	72.2
Orienteering	2	3:10:45	15.12	(12:37)	24.34	(7:50)	887	56.0
Terrain running	1	1:43:58	5.26	(19:46)	8.46	(12:17)	430	20.8
Running	2	1:36:19	11.23	(8:35)	18.07	(5:20)	359	19.3
Total	8	11:40:23	56.24	(12:27)	90.52	(7:44)	2731	168.2

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Sunday Jan 3, 2016 #

9 AM

Running 1:28:19 [2] 16.07 km (5:30 / km) +359m 4:57 / km
shoes: Saucony trail runners 2015

Easy run with Julien from Jericho, up to UBC, then three Wreck Beach stairs, and then a faster run along Admiralty trying to beat Nate's record on strava, but we didn't quite make it.

Saturday Jan 2, 2016 #

10 AM

Orienteering 2:41:05 [2] 17.64 km (9:08 / km) +764m 7:30 / km
shoes: Icebugs blue 2015

Inspired by Anders' group training, organized the world orienteering champs in team tempo with Nate, Graeme, Adam, Ian the hardman, and Louise. Only team Canada signed up before the deadline so it was an easy win.

Pretty smooth navigation around Rice Lake. Then we had a transport leg to the top of McCartney Creek map. The upper bridge was taken out, so that added some time as we had to run quite a bit further south to cross Seymour river. Downhill orienteering down to Seymour river again, then over the ridge and across Lynn Creek back to the finish. Almost 18k in the end in rugged west coast mountains.

Friday Jan 1, 2016 #

1 PM

Terrain running 1:43:58 [2] 8.46 km (12:17 / km) +430m 9:48 / km
shoes: Icebugs blue 2015

Went to Belcarra park with Louise and the Woods'es. Very nice open terrain, just like Sumas. Decent contour details, the area is fairly large, and there are a number of ways to set a longer course. How did I miss this after all those years in Vancouver...

Thursday Dec 31, 2015 #

Note

2015 was a good training year, which was helped by setting a goal of 350 hours, and then upping it to 365 hours to try to match loefaas' goal. I fell behind before the summer, but "month of epic" in Vancouver brought me way ahead. Then I lost a lot being sick and stepping on a nail on October. Luckily, "Christmas of Epic" brought me in at 350:09, back above my original goal.

2 PM

Orienteering 12:31 [4] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: Saucony trail runners 2015

Ran John's course for sprint camp at QE park. An excellent challenging course that required full concentration. Think I got the route choices all right, but hesitated a lot. It will be interesting to see the sprint camp results in Februrary.

Orienteering 17:09 [4] 4.12 km (4:10 / km) +83m 3:47 / km
shoes: Saucony trail runners 2015

Test running the UBC sprint final course. A bit too long.

Running warm up/down 8:00 [2] 2.0 km (4:00 / km)
shoes: Saucony trail runners 2015

Wednesday Dec 30, 2015 #

11 AM

Trail running 1:01:23 [2] 5.67 km (10:50 / km) +277m 8:42 / km
shoes: Saucony trail runners 2015

Ran on the snowshoe trails from Mount Seymour parking to Dog Mountain. A lot of people on the trails with snowshoes, but it was easy to run with just running shoes. Did a video chat with Mathias while running so that he could witness the cool scenery :)

8 PM

Trail running 43:58 [2] 7.19 km (6:07 / km) +105m 5:42 / km
shoes: Saucony trail runners 2015

Nice evening run with Ian Collings and Louise around the Queen Elizabeth Park area.

Tuesday Dec 29, 2015 #

9 AM

Trail running 1:56:26 [2] 10.6 km (10:59 / km) +454m 9:03 / km
shoes: Saucony trail runners 2015

From Deep Cove on the Baden Powel with Louise, Rosie, and Rosie's friends. Nice sunny day.

Monday Dec 28, 2015 #

11 AM

Trail running 1:27:34 16.19 km (5:24 / km) +219m 5:04 / km
shoes: Saucony trail runners 2015

PS park with Louise on a sunny day. Did a 3.96k tempo on the way back. 39th, Salish, Swordfern, Salish, Admiralty, Spanish, Blanca, Attractor, Vine Maple, back to Blanca, 16th, Nature, Deer fern, Huckleberry, Hemlock, Sasamat, 39th.

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