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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jmnipen

In the 9 days ending Jun 13, 2010:

activity # timemileskm+m
  Running6 3:28:37 24.3(8:35) 39.1(5:20) 647
  Orienteering4 2:23:34 8.76(16:24) 14.09(10:11) 226
  Running (Trails)3 1:59:16 10.09(11:49) 16.24(7:21) 680
  Running Tempo2 1:21:10 13.15(6:10) 21.16(3:50) 137
  Biking1 25:14 3.94(9.4/h) 6.34(15.1/h) 21
  Intervals (Track)1 14:29 2.7(5:22) 4.35(3:20)
  Total12 9:52:20 62.93(9:25) 101.28(5:51) 1711
  [1-5]12 9:29:48

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Sunday Jun 13, 2010 #

5 PM

Running 54:46 intensity: (44:46 @2) + (6:00 @4) + (4:00 @5) 11.43 km (4:47 / km) +525m 3:54 / km
shoes: Mizuno WR12 (2009)

Dragged my ass around city centre. Very tired and stiff, and my legs were pretty much ruined. Tempo on the way back, and i went all the way to the basement to find my energy. Got some pretty badass pace from the top of the bridge.

Saturday Jun 12, 2010 #

9 AM

Running warm up/down 14:52 intensity: (12:33 @1) + (2:19 @2) 2.82 km (5:16 / km) +2m 5:15 / km
ahr:127 max:143

Running (Sprints) 3:04 intensity: (1:30 @1) + (1:06 @2) + (28 @3) 0.62 km (4:58 / km)
ahr:136 max:158 shoes: Mizuno WR12 (2009)

Controlled Sprints before Intervals

Intervals (Track) (1*(4000m + 200m +100m)) 13:46 [5] 4.05 km (3:24 / km)
ahr:173 max:180 shoes: Asics Hyperspeed 3

Morning Interval session at the track near UBC.

Still Felt stiff from thursdays run, so was skeptical to whether I would do well for today. After

Splits
1 81.5
2 76.4
3 81.0
4 80.6
5 84.2
6 85.5
7 86.6
8 87.1
9 86.1
0 77.3

Intervals (Track) 43 [5] 0.3 km (2:23 / km)
ahr:162 max:173 shoes: Asics Hyperspeed 3

Splits
200m
28.87

100m
14.25

1:10
0.09

Running 12:50 intensity: (3:07 @1) + (9:43 @2) 1.98 km (6:28 / km)
ahr:131 max:137 shoes: Asics Hyperspeed 3

1:10
0.09
12 PM

Running (Trails) hills 41:34 intensity: (4:29 @1) + (6:16 @2) + (14:23 @3) + (14:47 @4) + (1:39 @5) 1.75 km (23:49 / km) +595m 8:48 / km
ahr:155 max:171 shoes: Mizuno WR12 (2009)

Run up to chief. Crazy stuff. Most of the part not running, as it wasnt always possible, but the heart rate was as high as race pace, so som cræizzy stuff.

Orienteering 13:38 intensity: (37 @1) + (4:47 @2) + (4:35 @3) + (3:34 @4) + (5 @5) **** 1.11 km (12:18 / km) +31m 10:48 / km
ahr:153 max:170 shoes: Mizuno WR12 (2009)

Orienteering on top. Just like Fredrikstad just that it was more hilly. 1:2500 with 5m ekvedistans. Naize.

Running (Trails) 10:00 [1] 1.0 km (10:00 / km)
ahr:110 max:140 shoes: Mizuno WR12 (2009)

Hike back to bottom. Easy jog at the bottom. 54 minutes of hike from top to bottom. Some crazy shit going down.
8 PM

Running 20:23 [2] 4.01 km (5:05 / km) +10m 5:01 / km
shoes: Mizuno WR12 (2009)

Evening run at Whistler. On them trails on the golf course with a "only cart zone." Quite nice, and turned around at around 3km mark.

Friday Jun 11, 2010 #

6 PM

Running 32:11 intensity: (12:27 @1) + (19:44 @2) 6.34 km (5:05 / km) +41m 4:55 / km
ahr:134 max:146 shoes: Mizuno WR12 (2009)

Easy jog around campus with Thomas. a small preview of the 5km course next friday.

Thursday Jun 10, 2010 #

5 PM

Running Tempo tempo 1:07:18 intensity: (2:22 @1) + (5:39 @2) + (15:20 @3) + (42:52 @4) + (1:05 @5) 17.39 km (3:52 / km) +81m 3:47 / km
ahr:160 max:177 shoes: Asics Hyperspeed 3

Tempo training from downtown Vancouver and around stanley park with Thomas and Jack.

Very tough tempo. Warmup for first kilometer, then increase in speed to about 3:40min/km. Could keep up, but was lagging a little, and after a while had to take small shortcuts. After about 8.5km the course goes up a hill and through the tops to about 6.5km, then redoing those few kilometers. Was parked by the other two going up the hill, and after i reached the first peak, turned around and turned right at the bottom of the hill, so id meet them again, and the turn to run the tempo. Took it slightly easier on those kilometers alone as to get some energy back to maintain speed.

jack pulled a little a head after they caught up. after a kilometer he was about 30m ahead, but after that was able to keep the same distance; but a red light had me stopped, and lost him after that (at around 16km). Net time was still quite close to his. Why is that? "parce que j´ai le jeu, mes chiennes." Translation: "cause i got game, bitches!"

Nevertheless, Im going to sleep well tonight.

Wednesday Jun 9, 2010 #

8 AM

Running (Trails) 40:14 intensity: (1:53 @1) + (30:30 @2) + (7:00 @3) + (51 @4) 8.38 km (4:48 / km) +21m 4:44 / km
ahr:147 max:162 shoes: Mizuno WR12 (2009)

Morning run with Thomas. Good feel, and well rested.
6 PM

Running warm up/down 30:25 intensity: (13:44 @1) + (16:41 @2) 5.17 km (5:53 / km)
ahr:133 max:151 shoes: Mizuno WR12 (2009)

easy warmup on roads before wet. still good weather.

Orienteering race (WET) 46:17 intensity: (13 @1) + (5:16 @2) + (10:06 @3) + (22:27 @4) + (8:15 @5) *** 6.33 km (7:19 / km) +76m 6:54 / km
ahr:162 max:176 shoes: Mizuno WR12 (2009)

WET at deep cove. Decided to run with mizunos, which was a big mistake. lots of tough orienteering, and not too much roads. Rained hard soon after, so tough stepping.

Fairly tough course with good rouite choice legs, and technical orienteering. many paths were badly visible, so should have taken it to account when planning some ruite choices.

Orienteering skil today was quite bad. bad focus and had really problems in dealing with this type of terrian and map. Had many bad errors, 180s, and other stuff.

The shape felt quite weak as well. started to loose strength at around control 11, and heart rate was lowering a little. Nevertheless, still quite a bit of good intensities today.

Tuesday Jun 8, 2010 #

Note
(rest day)

Traveling to Vancouver for some crazy training weeks. All I have to do now is survive the plane ride; now that shouldnt normally be a problem.

Monday Jun 7, 2010 #

5 PM

Orienteering (control-hanging) 24:55 intensity: (8:21 @0) + (16:34 @1) ** 1.45 km (17:11 / km) +33m 15:26 / km
ahr:102 max:133 shoes: Mizuno WR12 (2009)

Setting out controls for some new recruites
6 PM

Orienteering (Shadowing & dehanging) 58:44 intensity: (4:46 @0) + (39:33 @1) + (14:25 @2) ** 5.21 km (11:17 / km) +86m 10:25 / km
ahr:123 max:150 shoes: Mizuno WR12 (2009)

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
2 PM

Biking 25:14 intensity: (9:25 @0) + (15:45 @1) + (4 @2) 6.34 km (15.1 kph) +21m
ahr:105 max:136

wanted to do some intervals on the track, but it seemed like there were some event going on... again. Son of a bitch.

Running warm up/down 6:42 intensity: (1:22 @1) + (5:20 @2) 1.1 km (6:06 / km) +37m 5:14 / km
ahr:134 max:151 shoes: Asics Hyperspeed 3

Running warm up/down (Sprints) 2:06 intensity: (28 @1) + (58 @2) + (28 @3) + (12 @4) 0.34 km (6:14 / km)
ahr:147 max:162 shoes: Asics Hyperspeed 3

Running Tempo (Trail testrun) 13:52 intensity: (6 @2) + (5 @3) + (24 @4) + (13:17 @5) 3.76 km (3:41 / km) +56m 3:26 / km
ahr:176 max:183 shoes: Asics Hyperspeed 3

Trail testrun at Dæliskogen. Another Personal Best with 7 seconds. Great to see that I´m still improving, even with a not so great training period the last 2 months. In total: 2 minutes improvment in one year, so that is some good signs. But: this is the first time where it some places ive had equal or worse splits compared to last time.

Beginning i felt great. lots of times dipped below the 3:07min/km mark, and after 1km, had a 3:28 split. Thought that was not a bad start on trails with slight climb. came to the corner with first time in career to have below 6 minute on the first 1.61km. Was still making great time on the flats, and also on split 3. Split 4 experienced some crazy against winds, and it was hard keeping below 3:40. Felt good up the hill. kept the bmp at above 180. Sprint felt weak, but it was the same split, so that was good.

I´ll be frank, and say that i was expecting below 13:50 today, and maybe even 13:45. The conditions were great today, and the weather was even better; i think it did put me a bit off with all the wind on split 4, but on the other hand it could just have been me running too fast in the beginning, because it was going very fast.

First time to feel great all the way up to 3/4th of the race.

--- distance --- Current - Previous ---- +/-
1 1.610km ----- 5.59 ------ 6.12 -------- -13
2 0.768km ----- 2.38 ------ 2.39 -------- - 1
3 0.256km ----- 0.56 ------ 0.56 -------- - 0
4 0.923km ----- 3.52 ------ 3.43 -------- +9
5 0.152km ----- 0.26 ------ 0.26 -------- - 0
T 3.760km ---- 13.52 --- 13.59 -------- - 7

m/km
1 3.40m/km (wet trails) (-6s)
2 3.21m/km (flat) (-6s)
3 3.49m/km (flat) (+10s)
4 4.08m/km (climb) (+9s)
5 3.04m/km (sprint) (+5s)(best: 2.41m/km (-10s))
T 3.43m/km (-10s)

Running warm up/down 31:18 intensity: (11:16 @1) + (20:02 @2) 5.3 km (5:54 / km) +32m 5:44 / km
ahr:135 max:151 shoes: Asics Hyperspeed 3


5K - Splits

Saturday Jun 5, 2010 #

6 PM

Running (Trails) 27:28 intensity: (4:34 @1) + (20:21 @2) + (2:08 @3) + (25 @4) 5.12 km (5:22 / km) +64m 5:03 / km
ahr:142 max:167 (rest day) shoes: Mizuno WR12 (2009)

Had actually planned an interva session today, and long run tomorrow, but as the heart rate was low yesterday, decided to take it easy today. also felt very tired, so i think that was a good decision. Have trained well earlier this week, so can afford it and still manage 8 hours of training with good margin.

Heart rate doing a little better today. got it quickly up to 135. A few times it dipped a bit too much. bpm average 4 higher than yesterday.

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