Training Log Archive: tnipen

Orienteering 20:00 [2] **** 2.5 km (8:00 / km)
15c shoes: John's Nike shoes

Tour d'O, Day 31

Last run of the tour. Ran at Iona Island with Henrik with headlamps. What I have I learned from the tour so far:
1) O is fun
2) The tour is best done when running with someone else. Higher speed and more motivation. Thanks Henrik, dad, Louise! Most of my runs alone were slow and unfocused.
3) It's important to run orienteering fast, and focused. Slow runs cause bad habits. Trainings like day 25 and day 28 work well.
4) An easy area can be made more difficult with many controls (see tomorrow's exercise)
5) Day 14's tempo run with 3 people was really fun, alternating leading the way.
6) O in deep snow made for a fun different challenge.

576 controls, 17 hours 41 mins, 135 km

Orienteering race 28:30 [4] *** 5.3 km (5:23 / km)
18c

Tour d'O, Day 30

WET at UBC-Anthropology museum. Raining, and snow on the ground. Quite slippery. Nice course by Chris Benn. lots of good long legs. 32 seconds behind Henrik today. After putting in my routes, I noticed I didn't have the most solid technical run. Henrik had some mistakes too. 6.317 km measured in OCAD. Magnus was around that, Gar about 6.6 km. Henrik over 7km, but it must have been wrong.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Orienteering 26:00 [2] **** 2.0 km (13:00 / km)
22c shoes: John's Nike shoes

Tour d'O, Day 29

Skipped intervals, because I was feeling tired. Orienteering in Musqueam Park instead with Louise and Meghan Molnar.

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: John's Nike shoes

Orienteering 26:00 [3] **** 5.1 km (5:06 / km) +70m 4:46 / km
18c shoes: John's Nike shoes

Tour d'O, Day 28 -- thirtythird'NOak Jukola

Two person relay at the BC Children's Hospital. Sweden (Löfås, Olander) vs NorCan (Nipen, Oram). Did 4 loops each alternating. Forked course, but each team ran the exact same distance in the end. Henrik and I started. NorCan got an early 1minute lead. Then Henrik showed why he's called thierry henry and ran a phantom leg 5, taking back the lead with about 30 seconds. Louise gained a little on leg 6 and Petra started leg 8 with less than 20 second lead. Henrik and I waited wondering who would come back first, when suddenly two headlamps appear simultaneously around the corner 200m from the finish! The excitement was unbearable -- Sweden won by no more than 10 meters.
Results below. My last control was control #500 this month.

Leg	Lead team	Behind team
1	0:00	+0:15
2	0:00	+1:15
3	0:00	+1:15
4	0:00	+1:15
5	0:00	+0:30
6	0:00	+0:20
7	0:00	+0:20
8	0:00	+0:03

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Orienteering 1:00:00 [3] **** 6.0 km (10:00 / km) +200m 8:34 / km
11c shoes: John's Nike shoes

Tour d'O, Day 27

Exploration of the Lower Mainland. Tried to check out to the Blue Mountain map, but the forest Service road was closed. Went instead to UBC research forest nearby. Ran a course with Thierry Henry. Not so much snow at the start, but probably 20 cm of snow at higher elevation. Fun to run fast down the gravel road.

Today we seriously found a control in the woods, complete with SI unit and all. It's been there since May 2006! Picture.

Running race 28:31 [4] 8.0 km (3:34 / km)
shoes: Asics MagicRacers

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: John's Nike shoes

Orienteering 58:00 [2] ** 6.1 km (9:30 / km) +200m 8:10 / km
21c shoes: John's Nike shoes

Tour d'O, Day 26

Orienteering with thiery henry at Byrne Creek. Lots of ravine crossings. Don't think Magnus or John actually went in and mapped the valley between #12 and #13 :) The first 50 or so meters in the valley were pretty tough, but then the forest really opened up! We even found an old orienteering control in there, so I had to take a picture of it.

Orienteering 30:00 [4] *** 4.1 km (7:19 / km) +100m 6:31 / km
21c shoes: John's Nike shoes

Tour d'O, Day 25

3 long orienteering intervals (half sprint length) at Robert Byrnaby Park with thiery henry and louise. Ran at high speed, each about 7 minutes long. Gave louise 1:45 headstart, and henrik and I alternated starting first. Felt I could run faster when being chased somehow.

Trail running warm up/down 33:00 [2] 6.0 km (5:30 / km)

Running 1:55:00 [2] 23.0 km (5:00 / km)

Orienteering 30:00 [2] 6.0 km (5:00 / km)
shoes: John's Nike shoes

Tour d'O, Day 24

Ran around Acadia checking routes for race #1 for the Vancouver Sprint Training camp. Also looked for new construction, which wasn't hard to find.

Found the bug in my charger that kept me from using my headlamp yesterday. Fixed it with electrical tape so should be good.

Orienteering race 42:04 [4] *** 6.8 km (6:11 / km)
24c shoes: John's Nike shoes

Tour d'O, Day 23

WET at Champlain Heights. Didn't properly charge my headlamp so had to run with two small ones. Had a lot of problems seeing the ground and the map. Was OK on the streets, but very difficult on the trails in the forest. Thiery Henry smashed my time by 3 minutes.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: John's Nike shoes

Orienteering 23:00 [2] *** 3.0 km (7:40 / km)
25c shoes: John's Nike shoes

Tour d'O, Day 22

Some control picking with Louise after the intervals at Minoru Park. Re-ran the o-tervals course from the training camp two years ago.

Intervals 15:26 [5] 4.8 km (3:13 / km)
shoes: Asics MagicRacers

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: John's Nike shoes

Orienteering 54:00 [3] **** 4.7 km (11:29 / km) +150m 9:54 / km
29c shoes: Intergrators 2006

Tour d'O, Day 21

Orienteering training in the forest at Rice Lake. Partner-O together with Henrik. Petra, Louise and Meghan were there too. Fun course. Fun forest.

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Intergrators 2006

Orienteering race 29:28 [4] *** 5.7 km (5:10 / km)
20c shoes: John's Nike shoes

Tour d'O, Day 20
Orienteering race in Stanley Park part of the whyjustrun.ca series. Pretty tired today after yesterday's training. Knew I needed an extremely fast o-suit to have any chance against Henrik. Gave Mathias's old yellow Swiss suit from the late 90's a try. Combined with the matching yellow racing flats I thought it would be good. Henrik still beat me by 2 seconds.

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: John's Nike shoes

Orienteering 20:00 [3] ***** 2.0 km (10:00 / km)
21c shoes: John's Nike shoes

Tour d'O, Day 19

Orienteering with Lehel and Henrik at Sunnyside Park. Pretty crazy trail network. Sometimes difficult to keep track of all the trails.

Trail running warm up/down 1:00:00 [2] 12.0 km (5:00 / km)
shoes: John's Nike shoes

Intervals 22:16 [5] 6.0 km (3:43 / km)
shoes: John's Nike shoes

Orienteering 27:00 [3] *** 4.7 km (5:45 / km)
18c shoes: John's Nike shoes

Tour d'O, Day 18

Re ran a previous course at UBC with headlamp. Don't know exact time, but I ran slower than during the WET here.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: John's Nike shoes

Orienteering 20:00 [3] *** 4.0 km (5:00 / km)
29c shoes: John's Nike shoes

Tour d'O, Day 17

Ran a course with headlamp at Jericho Beach Park.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: John's Nike shoes

Orienteering race 48:45 [4] *** 7.3 km (6:41 / km) +150m 6:03 / km
28c shoes: John's Nike shoes

Tour d'O, Day 16

WET at Queen's Park. Long, dark course. John followed me with blank map. We pushed it hard the whole way. Legs feeling good today.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: John's Nike shoes

Orienteering 15:00 [5] *** 3.6 km (4:10 / km)
25c shoes: John's Nike shoes

Tour d'O, Day 15

Orienteering intervals at Trout Lake. 6 x ~600 m. Don't know exact time.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: John's Nike shoes

Orienteering 47:00 [4] *** 4.1 km (11:28 / km)
19c shoes: John's Nike shoes

Tour d'O, Day 14 -- team time trial

Team time trials at the tour today. Henrik, John, and I ran together. We had two maps among the three of us. Alternated leading. Had quite high speed. Got lost in the white forest. Really fun to run in a group of three.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: John's Nike shoes

Orienteering 1:37:00 [3] ** 13.2 km (7:21 / km) +400m 6:23 / km
14c shoes: John's Nike shoes

Tour de O, Day 13

Ran a course with Henrik at Burnaby Mountain. Did the loop two times, though we skipped control 6 and 7 on the second loop. 13.2 km airdistance, 17km by Henrik's watch.

Orienteering 43:16 [3] ** 5.9 km (7:20 / km) +100m 6:46 / km
10c shoes: John's Nike shoes

Tour de O, Day 12

Ran an easy course in Pacific Spirit Park. Just wanted to be on a map.

Running warm up/down 3:15 [3] 0.6 km (5:25 / km)
shoes: John's Nike shoes

18:00 [3] **** 2.5 km (7:12 / km) +50m 6:33 / km
32c shoes: John's Nike shoes

Tour de O, Day 11

Partner exercise with Louise at Queen Elizabeth Park. Each of us had only half the controls on our maps (every second one), so we alternated leading the way. Difficult in the dark.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: John's Nike shoes

20:00 [0] *** 2.0 km (10:00 / km)
shoes: John's Nike shoes

Tour de O, Day 10

Didn't feel great today, probably very jetlagged, so didn't feel like going for a run. Instead went for a map walk around campus.

race 23:40 [4] ** 4.6 km (5:09 / km) +100m 4:38 / km
14c shoes: John's Nike shoes

Tour de O, Day 9

Orienteering at Jericho Beach park. Pretty tired coming up the last hill. 58s behind Henrik.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

32:00 [4] **** 3.1 km (10:19 / km) +80m 9:09 / km
32c shoes: John's Nike shoes

Tour de O, Day 8
Re-ran day 6, just in reverse order. Thought I would recognize everything, but didn't. It was very different at day time, and running it backwards. Very smooth map reading today, read the contours well. Think the no-compass trainings have been useful.

Trail running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: John's Nike shoes

36:00 [3] **** 1.6 km (22:30 / km) +130m 16:00 / km
6c shoes: John's Nike shoes

Tour de O, Day 7
Orienteering on Kolsås. Really cool to be in the forest today. Went by the peak but couldn't see more than 50m.

Terrain running 1:12:00 [2] 8.0 km (9:00 / km)
shoes: John's Nike shoes

Cross country skiing 2:28:00 [2] 25.0 km (5:55 / km)
shoes: Skiboots

Skiing with dad from Østernvannsvingen. First and last bit were track set, but the rest was quite rough. A lot of people out today. Fun trip.

Orienteering 32:33 [3] ***** 3.1 km (10:30 / km)
32c shoes: John's Nike shoes

Tour de O, Day 6
Not to keen to go o-ing today after the long ski trip, but had to do it. Glad I did in the end. Did night-o on the Dælivann map, with no trails on the map. About 30 cm of snow on the ground caused instant lactic acid in the legs. Great training at night.

Trail running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: John's Nike shoes

Orienteering 30:00 [2] *** 1.9 km (15:47 / km) +150m 11:19 / km
5c shoes: John's Nike shoes

Tour de O, Day 5

Orienteering with Mathias at Steinshoegda. Snowing heavily, and about 5-10cm of snow on the ground made for a challenging exercise. Forest was quite open and the runnability was good. Got dark so we cut my intended loop a bit short.

Trail running 40:00 [2] 6.0 km (6:40 / km)
shoes: John's Nike shoes

Orienteering 30:00 [2] * 3.5 km (8:34 / km)
6c shoes: John's Nike shoes

Tour de O, day 4

Ran the second loop I didn't get to run at yesterday's training.
Kolsås forest training tomorrow.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: John's Nike shoes

Orienteering 20:42 [4] * 3.0 km (6:54 / km) +100m 5:55 / km
5c shoes: John's Nike shoes

Tour de O, day 3 (Inspired by Alastair)

Orienteering from Gjettum skole. Had bad stomach cramps, so quit after loop 1.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: John's Nike shoes

Orienteering 32:15 [2] **** 3.5 km (9:13 / km) +70m 8:23 / km
20c shoes: John's Nike shoes

Tour de O, day 2

Orienteering at Bygdoey with dad. Alternated controls. Nice running conditions in the forest.

Running warm up/down 46:43 [2] 8.0 km (5:50 / km)
shoes: John's Nike shoes

Orienteering 41:00 [2] ***** 4.0 km (10:15 / km)
36c shoes: John's Nike shoes

Tour de O, day 1.

Orienteering in Daeliskogen with Dad. Alternated controls. Ground has bare, but hard. Vegetation down. Best conditions possible.

First run after being very sick for almost a week.

Trail running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: John's Nike shoes