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Training Log Archive: tnipen

In the 7 days ending May 24, 2011:

activity # timemileskm+mload
  Pool running2 1:26:20 0.39 0.6326.3
  Orienteering3 1:17:05 8.57(9:00) 13.79(5:35) 33161.7
  Running1 15:00 1.86(8:03) 3.0(5:00)3.0
  Swimming1 11:41 0.31(37:36) 0.5(23:22)4.7
  Total6 3:10:06 11.13 17.91 33195.6

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Tuesday May 24, 2011 #

5 PM

Pool running 43:40 [2] 0.63 km (1:09:52 / km)

"Long" run at the UBC pool. Settled into a nice 75min/km pace early on, and increase the speed slightly on the second half. Glad I got through almost a whole 45 mins in the pool -- I think it will be a while before I attempt to break Tristan's record of 2 hours.

Monday May 23, 2011 #

7 PM

Pool running 42:40 intensity: (27:40 @2) + (15:00 @4)

Pool session at UBC. 6x"800m" (i.e. 2:30min and more like 50m each) on the program for today. 1 min rest in between. 21:52 warm up. Swimming as cool down.

Swimming 11:41 [3] 0.5 km (23:22 / km)

250m breast stroke (6:16), then 250m front crawl (5:25), then the pool closed.

Sunday May 22, 2011 #


Skipped the BC long champs, since my toe is not getting any better. Planning on taking a month off running since the reduced amount of training the last month hasn't helped.

Saturday May 21, 2011 #

Event: Sage Stomp

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony X-spikes

Warm up for the two races.
1 PM

Orienteering race 15:48 [4] 2.3 km (6:52 / km)
shoes: Saucony X-spikes

BC O-champs in sprint at Garden Creek Ranch near Kamloops. A fast course with lots of control picking on a 1:5000 version of the original map. Didn't really manage to get into the map very well, and lost time on most controls. Felt that I couldn't judge distance at all. I think I relied too much on the compass, and didn't read the map. Anyway, great runs by Will and Grame, who were both well ahead of me.
4 PM

Orienteering race 32:24 [4] 5.2 km (6:14 / km) +200m 5:14 / km
shoes: Saucony X-spikes

BC O-champs middle distance in the afternoon. A better race, but misread the map on the first control and lost probably around 1:30. Misread a hill for a depression, and went searching for a non-existent boulder in the valley next to the hill.

Pushed the pace quite hard after that and got into a good flow for the rest of the course. Just managed to sneak ahead of Mike Smith by 13s by the end. Nice!

Wore XC shoes for both races, with 14mm spikes. Fantastic feeling to run in this type of terrain with those shoes. Worked ok even on the more rocky sections. Put tape on the inside to stop cacti from poking through the shoes.

Wednesday May 18, 2011 #

7 PM

Orienteering 28:53 [4] 6.29 km (4:36 / km) +131m 4:10 / km
shoes: Mizuno WR 2011

Orienteering on Magnus and Andrea's brand new map of Lonsdale Quay. Quite a challenging urban area with lots of tricky cliffs, stairs, escalators, etc. Decent run by me today. Didn't really make any major mistakes, and flow felt good.

Map to appear soon.

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