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Training Log Archive: tnipen

In the 7 days ending Feb 14, 2011:

activity	#	time	miles		km		+m	load
Orienteering	10	2:54:06	18.27	(9:32)	29.4	(5:55)		98.5
Trail running	2	2:06:26	14.42	(8:46)	23.21	(5:27)	230	29.3
Running	3	2:00:43	11.07	(10:54)	17.82	(6:47)	11	24.1
Intervals	1	10:02	2.24	(4:29)	3.6	(2:47)		10.0
Total	14	7:11:17	46.0	(9:23)	74.03	(5:50)	241	161.9

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Monday Feb 14, 2011 #

7 PM

Trail running 1:16:26 15.41 km (4:58 / km) +230m 4:37 / km
shoes: Mizuno WA 2010

Clubrun with Pat, Nate, and Josh. Everyone too tired from the sprint camp to push the pace. Salish, Spanish, Pioneer, East Canyon, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Sasamat, St. Georges.

Sunday Feb 13, 2011 #

8 AM

Orienteering 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WR 2010

Placed some controls out at UBC.

Orienteering 18:00 [2] 2.7 km (6:40 / km)
shoes: Mizuno WR 2010

Vetted the UBC course.

12 PM

Orienteering 12:50 [4] 2.8 km (4:35 / km)
shoes: Saucony X-spikes

Ran in the mass start race, even though I had checked a few of the controls earlier in the week. Quite a fast course, trying to minimize small mistakes. Quite muddy, 14mm spikes would have been appropriate, but there was too much gravel, so went with 9mm.

Fun to watch the chase start after wards.

2 PM

Orienteering 17:12 [4] 3.3 km (5:13 / km)
shoes: Mizuno WA 2010

Last session at Acadia. Went reasonably fast.

Saturday Feb 12, 2011 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: New Balance X 2

Various warm up and down, and running between softball city and Centennial Park.

9 AM

Orienteering race 15:10 [4] 2.4 km (6:19 / km)
shoes: Saucony X-spikes

WRE event on Magnus new South Surrey Bike Park map. Nice, challenging area, with an extreme amount of trails. Quite a tough first control, keeping track of all the trails. Felt a bit out of control going to #1, but got into a good flow after that. Didn't lose much time on the course, maybe 20s total. Good eough for victory and cash prize. Nikolay second, weak Aussie third.

C • weak Aussie 17

C • Congrats! 3

11 AM

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: New Balance X 2

Route choice training with Kristian at Centennial Park in White Rock. Kris has a good sense of humour so decided to do as much as possible straight, even if it meant crossing ravines through the thick forest.

1 PM

Orienteering 15:00 [4] 3.0 km (5:00 / km)
shoes: New Balance X 2

O-tervals at Crescent Park. Had a giant group of 12 start in a mass-start for each interval. Quite high speed, tough to keep on top of the map reading. Eventually swallowed the group from Hong Kong, so we ended up with mass starts of 16 people.

2 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: New Balance X 2

Reran the forested sections of the WRE with Steven and Nathan. Chose different route, and met up at each control.

4 PM

Orienteering race 13:52 [4] 3.1 km (4:28 / km)
shoes: New Balance X 2

Mass start farsta at Minoru Park. Fun race with 70 or so people. Pat, me, and spiderman b-lined it straight to the river, whose aquatic quality I care not to know too much about. Saw a lot of people every on the forked loops.

Finished the first loop in a big pack, then across the river again. Realized that maybe I had a longer fork on the first loop as people started to disapear on other forks. Across the river a third time, but this time I had some trouble getting out of the ditch, so cancelled any future river crossing plans. Went out on the unforked third loop with a 15-20s lead on Will. I think he caught a few seconds on the last loop, but I managed to stay ahead.

Fun race with stiff competition, no room for errors.

Friday Feb 11, 2011 #

Event: Vancouver Sprint Camp

3 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Henrik's AdiZero

Warm up with Brent before the race.

Orienteering race 12:02 [4] 2.1 km (5:44 / km)
shoes: Henrik's AdiZero

Sprint race at the new Olympic Village map, nice map by Louise. Ran pretty well for most of it, but had some problems in the micr-O portion. Perfect location for running in Henrik's Adizeros, which seem to get lighter each time I run in them. 5s behind Will, and about 20s ahead of Magnus.

C • nice, didn't think they sti... 1

Wednesday Feb 9, 2011 #

10 AM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Mizuno WR 2010

Orienteering training with Nathan and Kristian on the warm up course at False Creek. Good flow, though quite tired.

3 PM

Trail running 50:00 [2] 7.8 km (6:25 / km)
shoes: Mizuno WR 2010

EOS group run. Big group today. Agronomy, through Acadia, then Swordfern, Salish, Lily of the Valley, Salal, Cleveland, Nature, Hemlock, Salish, Powerline, through Acadia.

Tuesday Feb 8, 2011 #

6 PM

Intervals 10:02 [5] 3.6 km (2:47 / km)
shoes: Nike Track spikes

12x300m intervals in today's program. Couldn't join the RRR group today, so ran with Nate and Troy at the Kerrisdale track in the evening. A lot of people at the track today. Troy insisted on an "all-out" last interval, had a good lead coming out of the curve, but he pretty much caught me on the last straight away.
50.25 -- 1'10
52.28 -- 1'11
50.33 -- 1'12
50.87 -- 1'18
51.32 -- 1'23
51.51 -- 1'33
49.78 -- 1'34
49.75 -- 1'33
50.50 -- 1'40
49.36 -- 2'27
49.90 -- 3'07
45.73

Average 50.132s

Running warm up/down 1:05:43 [2] 8.31 km (7:54 / km) +11m 7:51 / km
shoes: Mizuno WR 2010

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