Training Log Archive: tnipenIn the 1 days ending Dec 4, 2010:
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Saturday Dec 4, 2010 #
Note
Looks like the Canadian Cross Champs are at Jericho the next four years :)
11 AM
Trail running race 34:58 [4] 9.56 km (3:40 / km) +53m 3:34 / km
shoes: Saucony X-spikes
Gunner Shaw 10k cross country race at Jericho Beach. Nice, tough course with beach and mud. 9mm spikes were good, but I was still slipping on the muddy uphills. Too much gravel to use longer ones though.
Like last year, we skipped the water hole, since it was frozen solid. Unlike last year though, the beach section was probably twice as long, 1k total. ~17:23 at the half way mark., which means I dropped 10 seconds on the second loop.
Ran 40s faster than last year on a slower course. Nice!
Jerry Ziak: 32:20
Mike: 37:40
Rob Lang: ~39
Troy: 39:50
Ian the hardman: 39:59.9ish
Rachel: 42
Louise: 43
Christoph: 45
Like last year, we skipped the water hole, since it was frozen solid. Unlike last year though, the beach section was probably twice as long, 1k total. ~17:23 at the half way mark., which means I dropped 10 seconds on the second loop.
Ran 40s faster than last year on a slower course. Nice!
Jerry Ziak: 32:20
Mike: 37:40
Rob Lang: ~39
Troy: 39:50
Ian the hardman: 39:59.9ish
Rachel: 42
Louise: 43
Christoph: 45
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Mizuno WR 2010
Warm up with Mike and Louise, cool down with Louise, Mike, Rachel, Ian the hardman, Christoph Rufenacht, and Troy "Tron" Barrie.
7 PM
Trail running 1:15:12 [2] 10.98 km (6:51 / km) +405m 5:47 / km
shoes: Mizuno WR 2010
Evening run with John the madman in Squamish. Started at Quest University, and did the powerhouse plunge mountain bike trail. Clear, frosty evening, sweet run! I should be spending more waaaay more time in Squamish.