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Training Log Archive: jmnipen

In the 7 days ending Jul 5, 2010:

activity	#	time	miles		km		+m
Orienteering	8	6:33:03	28.37	(13:51)	45.65	(8:37)	1277
Running	4	1:58:59	8.04	(14:47)	12.95	(9:11)	180
Running (Trails)	2	1:24:53	7.53	(11:16)	12.13	(7:00)	281
Running (Terrain)	1	34:41	1.97	(17:36)	3.17	(10:56)	62
Total	9	10:31:36	45.91	(13:45)	73.89	(8:33)	1800

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Monday Jul 5, 2010 #

Note

Start of the training camp. First time coaching; and going to coach four 17 year olds. will be a ton of fun.

9 AM

Orienteering 45:56 5.06 km (9:05 / km) +192m 7:38 / km
ahr:134 max:165 shoes: VJ Supra

Control Picking with Ethan and Erik. Quite eager kids, and definatelly ran hard out in the start. Reminded a bit of me when i was younger during training camps. Told them that if my heart rate would go above 160 again, i would make them do the control pickup for me later the afternoon.

12 PM

Orienteering (Control Pickup) 1:35:32 [2] 7.12 km (13:25 / km) +156m 12:06 / km
ahr:95 max:95

Mostly doing control pickup with a little of coaching. the 17s were doing their upper age category for the middle.

Running (Terrain) (Control Pickup) 34:41 [2] 3.17 km (10:56 / km) +62m 9:58 / km
shoes: VJ Supra

Picked up the last control with a kid named Caelen. he was pretty good, and almost couldnt keep up sometimes.

Sunday Jul 4, 2010 #

10 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Hyperspeed 3

Orienteering race (Sprint) 16:08 [5] *** 3.2 km (5:02 / km)
shoes: Asics Hyperspeed 3

Sprint Distance at North Americans. Started first, so really had to navigate hard, and had very little tracks from other runners to take advantage from. Was careful to the second last control, but then used all the energy to the last control and the finish. Got best finish split and second best split to last split (Patrick Goeres beat me with 2 seconds), and also passing 2 people on just that. Other than that the race didnt seem to reap any good placing that day.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

5 PM

Running 21:22 4.25 km (5:02 / km) +42m 4:47 / km
ahr:133 max:147

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

9 AM

Running (Trails) warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Supra

Warmup to start on trails.

Orienteering race 1:51:00 [4] *** 13.8 km (8:03 / km) +550m 6:42 / km
shoes: VJ Supra

Long Distance. Not as good flow today than yesterday. Kept mistake free for a while, but started making them towards the end, first the 1:15 showing crowded details, and just more unfoccused body.

only brought one gel, but regreted i didnt bring 2 later on.

Some interesting parts, but also some rather vague parts, that werent as fun.

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

9 AM

Running warm up/down 31:42 [2] 1.61 km (19:40 / km) +74m 16:00 / km

Orienteering race (North American Middle) 36:15 **** 5.71 km (6:21 / km) +243m 5:14 / km
shoes: Vj Supra Spike

Middle distance in Cranbrook.

Started off carefully. Quite easy first control, so had nice control. Felt good on the flats. Not so nice on the climb. A lot of climb throughout the course, so it was tough. Good runability, and very good detail on the map. Every necessary detail in the terrain, on the map.

Although it felt quite easy course, didnt feel i could fully push it, as there were short legs and little break from map reading.

After getting to spectator control, got no feedback at how i was doing, and had a long leg up the hill. Thought the current winning time were 37 by Brian May, and I had around 22 at a little above half mark. After a crazy fall, was a tad unfocussed. Was uncertain going into a reentrant. Saw Darius further down it, and seemed he was leaving the control. That helped. Out of the control, could still see him, and was about to follow his back, but felt he was a bit high, so rounded the hill on the flats, and was still a few meters higher up. Ran hard at the end, seeming i only had a few minutes on me. Finished good. But new winning time was 3605, and another 2 people were between that. So 3 people ahead within 10 seconds. A real "Cry me a river" scenario.

C • Results 4

Running warm up/down 25:35 [2] 1.13 km (22:40 / km) +64m 17:39 / km
shoes: Vj Supra Spike

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

Note
(rest day)

Traveling to Cranbrook. Another plane ride, so hopefully everything will be ok. there will be a model event, but will take it easy, and load up for some legendary north american orienteering

11 AM

Orienteering (model event) 34:27 [2] 2.38 km (14:28 / km) +96m 12:03 / km
shoes: VJ Supra

Wednesday Jun 30, 2010 #

6 PM

Running 5:20 [1] 0.95 km (5:35 / km)
ahr:120 max:136

Orienteering (WET) 22:06 4.98 km (4:26 / km) +12m 4:23 / km
ahr:159 max:171

Last WET before going back to norway. tricky city stuff

Tuesday Jun 29, 2010 #

2 PM

Note

Fieldchecked parts of UBC for about 2 hours. Oh man, some parts had really changed. It was like mapping on a white piece of paper.

7 PM

Running (Trails) warm up/down 21:50 3.24 km (6:44 / km) +77m 6:01 / km
ahr:134 max:177

Run up to Rice lake for some orienteering practice before the north americans.

Orienteering 31:39 3.4 km (9:18 / km) +28m 8:56 / km
ahr:133 max:148

orienteering at Rice Lake. Quite tough terrain, and although the course went through white, there was so much deadfall everywhere. Thomas and I planned around 20 minutes of orienteering before meeting with Nathan, so we cut it short towards the end. That was ok, as i was getting a bit tired of the terrain.

Running (Trails) warm up/down 38:03 4.88 km (7:48 / km) +204m 6:27 / km
ahr:129 max:151

Run back to starting.

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