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Training Log Archive: tnipen

In the 7 days ending Jul 2, 2010:

activity	#	time	miles		km		+m	load
Orienteering	5	2:40:16	15.82	(10:08)	25.46	(6:18)	358	95.5
Running	4	2:02:10	18.7	(6:32)	30.1	(4:04)	70	70.1
Trail running	1	59:53	5.05	(11:52)	8.12	(7:22)	281	12.0
Total	6	5:42:19	39.57	(8:39)	63.68	(5:23)	709	177.7

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Friday Jul 2, 2010 #

Event: North American Orienteering Championships

11 AM

Orienteering 33:27 [4] 5.83 km (5:44 / km) +190m 4:56 / km
shoes: Integrator 2010

North American Orienteering Champs, middle distance in Cranbrook BC.
Goal was to make few mistakes. Took it easy out of the start hitting the controls and made very few mistakes. Nice run by Ross for the NA title.
5th overall, behind two Europeans, Ross, Mike Smith, and Jonas.
Happy with my run.
Results

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Integrator 2010

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

11 AM

Orienteering 34:27 [3] 2.38 km (14:28 / km) +96m 12:03 / km
shoes: Mizuno WR 2010

Model event with Mathias.

Wednesday Jun 30, 2010 #

7 PM

Orienteering 20:57 [4] 4.5 km (4:39 / km)
shoes: Mizuno WR 2010

Tour d'OBIK day 9
Orienteering at False Creek. Good navigation. Pretty good course by Russell.
Beat Mathias with 1:03, so now ahead by 1:53.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Warm up with Mathias.

Tuesday Jun 29, 2010 #

7 PM

Orienteering 31:29 [2] 3.4 km (9:16 / km) +28m 8:54 / km
shoes: Mizuno WA 2010

Orienteering at Rice Lake with Mathias.

Trail running 59:53 [2] 8.12 km (7:22 / km) +281m 6:17 / km
shoes: Mizuno WA 2010

Clubrun with Nate and Mathias. Mountain Hwy to Rice lake, back via suspension bridge.

Monday Jun 28, 2010 #

5 PM

Orienteering 39:56 [4] 9.36 km (4:16 / km) +44m 4:10 / km
shoes: Mizuno WR 2010

Test ran the Stanley Park course for Barebones. Mass start with Mathias. Had some bowel problems after 25 minutes, so wen't to the washroom and waited for Mathias to do a loop. Joined him on the way back.

Got outsprinted to the finish. Mathias ran in 45:56. Fun course, started in Stanley park and used the downtown and lost lagoon area as well. 41 controls!

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2010

Sunday Jun 27, 2010 #

7 AM

Running race 1:16:10 [4] 21.1 km (3:37 / km) +70m 3:33 / km
shoes: Asics Hyperspeed 3

Scotiabank half. Goal was 75 minutes. Went out way too hard, trying to pace off some a couple of guys that I know are my speed. They were going too fast though. Felt it at 8k that this would be a very tough race. Suffered bad down 4th and Cornwall. Still ok race, PB by almost 5 minutes from 2004. Skarsgaard with an evenly paced race as always, caught me at 21km. Just managed to outsprint him.

Think it would be pretty hard to beat 75 even with better pacing.

03:14 03:14 (downhill)
03:33 06:47 (uphill)
03:34 10:21 (uphill)
03:27 13:48 (downhill)
03:27 17:15
03:39 20:54
03:40 24:34
03:31 28:05
03:36 31:41
03:22 35:03 (downhill)
03:37 38:40 (downhill)
03:38 42:18
03:42 46:00
03:47 49:47
03:45 53:32
03:43 57:15
03:44 60:59
03:53 64:52
03:49 68:41 (uphill)
03:30 72:11 (downhill)
03:37 75:48
00:21 76:09

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics Hyperspeed 3

Warm up with Mathias.

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