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Training Log Archive: tnipen

In the 7 days ending Jul 4, 2010:

activity	#	time	miles		km		+m	load
Orienteering	7	4:28:22	27.93	(9:37)	44.94	(5:58)	966	182.0
Trail running	1	59:53	5.05	(11:52)	8.12	(7:22)	281	12.0
Running	5	55:00	6.21	(8:51)	10.0	(5:30)		11.0
Total	7	6:23:15	39.19	(9:47)	63.06	(6:05)	1247	205.0

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Sunday Jul 4, 2010 #

10 AM

Orienteering race 15:08 [4] 3.2 km (4:44 / km) +65m 4:18 / km
shoes: Henrik's AdiZero

NAOC sprint. Nice flat forested area with mainly vegetation features, and some contour detail. Didn't have the best race today, made a 30 second mistake on #13. Ran straight towards the control and even saw it, but somehow decided that it couldn't be mine and veered to the right all the way to the trail junction. Not sure how I could avoid similar mistakes in the future.

Nice time by Pat with 13:48. Would have still been over 30 seconds behind with a clean race.

Henrik's Adizero racing flats were an interesting choice of shoes for today's race, but it was all I had (no o-shoes allowed because of the track at the finish). Think they worked pretty decently. Legs felt light, but maybe not so great grip when crossing the ravine to 4.

Overall a good weekend of orienteering for me. Felt in good shape and the navigation went well on average.

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

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

10 AM

Orienteering race 1:32:58 [4] 16.28 km (5:43 / km) +543m 4:54 / km
shoes: Integrator 2010

North American Orienteering Champs, long distance.
Another good race with few mistakes. Felt pretty good, but started to get tired from the first radio and in. 0:45 on #5 and ~1:30 mistake on #16. A few smaller mistakes on a couple controls.
6th place behind two Michel Besta, Mike Smith, Patrick Goeres, Fredrik, and Rob Baker.
Results.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Integrator 2010

Long - Course 10 - Splits

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

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