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Training Log Archive: tnipen

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m	load
Trail running	7	6:31:03	41.65	(9:23)	67.03	(5:50)		78.2
Rollerskiing	8	5:20:25	49.81	(6:26)	80.16	(4:00)	280	89.8
Orienteering	6	4:25:32	19.75	(13:27)	31.79	(8:21)		116.6
Biking	1	1:45:00						21.0
Running	2	50:00	5.9	(8:28)	9.5	(5:16)		20.0
Swimming	1	25:48	0.75	(34:36)	1.2	(21:30)		10.3
Total	21	19:17:48	117.86		189.68		280	335.9

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Sunday Feb 28, 2010 #

Orienteering 19:00 [4] 3.3 km (5:45 / km)
shoes: Mizuno WR 2010

Orienteering at UBC with Sindre. Louise placed controls. Ran hard, not in 100% speed shape yet.

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Mizuno WR 2010

Warm up with Sindre and Aleks. Control pickup afterwards.

Saturday Feb 27, 2010 #

Trail running 1:46:00 [2] 15.0 km (7:04 / km)
shoes: Mizuno WR 2009

Nice long run with Sindre, Aleks, Louise, and Christophe. From Lynn Headwaters north to the suspension bridge on the upper trail, back on the lower trail. Hard tempo on the last 4k from where the lower and upper trails meet.

Thursday Feb 25, 2010 #

Rollerskiing 21:04 [2] 5.64 km (3:44 / km)

On campus.

Wednesday Feb 24, 2010 #

Orienteering race 35:52 [4] 5.7 km (6:18 / km)
shoes: Mizuno WR 2009

WET at Champlain Heights. Started behind Sindre Østhagen, but caught him on at the sketchy flooded lake that covered all the bridges. Had to go around. Ran pretty hard taking different route choices when possible. Legs feeling really sore for the first time since Christmas.

Tuesday Feb 23, 2010 #

Trail running 1:08:18 [2] 10.58 km (6:27 / km)
shoes: Mizuno WR 2009

Clubrun with Nevin, Andy, and Todd. Took off with Nevin on Admiralty, Spanish, Salish, Council, SwordFern and back.

Monday Feb 22, 2010 #

Orienteering 1:31:47 [2] 8.89 km (10:19 / km)
shoes: Integrator 2010

Epic forest adventure with Ian at Thetis Lake. Alternated controls. Nice sunny day!

Sunday Feb 21, 2010 #

Orienteering 1:08:00 [2] 7.0 km (9:43 / km)
shoes: Integrator 2010

Orienteering with Louise at Cobble Hill. Some slashy areas, and some nice open mossy hillsides, with nice views.

Saturday Feb 20, 2010 #

Orienteering race 30:29 [4] 4.0 km (7:37 / km)
shoes: Mizuno WR 2009

Night-O with the Vic-O crowd. Nice course set by Richard at UVic. Partly on campus partly in the ravine. Forgot my harness for my headlamp so had to attach it to Louise's school backpack. Ballast wasn't sitting high enough in the backpack, so had to run most of the way with one hand holding the backpack up.

Wednesday Feb 17, 2010 #

Orienteering race 20:24 [4] 2.9 km (7:02 / km)
shoes: Mizuno WR 2009

Orienteering!!! Yeaaaahhhhh! Finally. WET on the nice new map by Louise at Renfrew Park. Knee felt good, which was surprising since I was running hard. Could feel I got tired in the lungs pretty quickly.

I think people will enjoy this one at the training camp!

Biking 1:45:00 [2]

Biking with Louise to WET from UBC and back.

Monday Feb 15, 2010 #

7 PM

Rollerskiing 21:54 [3] 6.25 km (3:30 / km)

2x the usual loop
10:58.72
10:54.63

Rollerskiing 15:44 [3] 2.76 km (5:42 / km)

Warm up skiing while Louise was running. Joined her for 3 hill intervals.

Sunday Feb 14, 2010 #

Rollerskiing 18:37 [3] 5.35 km (3:29 / km)

Rollerskiing in the nice sunshine. Down to roundabout and back. Louise cycling with me.
07:55.63 2.24km
10:42.21 3.11km

Saturday Feb 13, 2010 #

Trail running 1:06:57 [2] 12.0 km (5:35 / km)
shoes: Asics Cumulus

Trail run with Louise and Nate in PS park. Knee ok. Walked for 1 minute here and there.

Thursday Feb 11, 2010 #

Trail running 35:00 [2] 6.0 km (5:50 / km)
shoes: Asics Cumulus

Run with Nate, John, and Louise in PS park. Knee OK.

Tuesday Feb 9, 2010 #

Trail running 45:00 [2] 10.0 km (4:30 / km)
shoes: Mizuno WR 2009

Run with Nate in PS park. Knee hurt a bit at the end. Maybe went too hard up the hill from Jericho.

Sunday Feb 7, 2010 #

2 PM

Trail running 44:46 [2] 8.03 km (5:34 / km)
shoes: Asics Cumulus

Trail run with Nate and Louise in PS park. Nice to be in the park again. Dull knee pain, but didn't get too bad.

Saturday Feb 6, 2010 #

2 PM

Rollerskiing 1:11:10 [2] 15.43 km (4:37 / km) +200m 4:20 / km

Rollerskiing from the bottom of Lillooet Rd. up past Cap College, and up to Rice Lake. Was going to go to Seymour dam, but the bikeroad from Rice Lake was so slippery (debris from trees combined with wet surface) it was almost impossible to skate. So went down to Cap. College again, and back up to Rice Lake.

Sunny day with 12 degrees.

23:46 4.76km to Rice Lake
08:38 2.01km loop near Rice Lake
12:24 3.57km down to Cap College
18:04 3.52km up to Rice Lake
08:16 1.57km over to Magnus/Andrea's house

Friday Feb 5, 2010 #

8 PM

Swimming 20:39 [3] 1.0 km (20:39 / km)

Swimming at UBC. Front crawl. Lots of people in the pool, narrow 25m lanes.

Swimming warm up/down 5:09 [3] 0.2 km (25:45 / km)

Thursday Feb 4, 2010 #

5 PM

Rollerskiing 1:12:32 [3] 20.06 km (3:37 / km) +80m 3:33 / km

Nice long rollerski from home, down Marine Drive to 41st. Up Crown to 16th, along 14th, then switched to 15 since 14th is concrete. Blanca to 16th again. Complete traffic chaos at the round about at Wesbrook Mall. Went down East Mall, which was blocked off for the Olympics, so a nice stretch of empty road for me to ski on. Did an extra loop at the end to get over an hour.
22:18.32 7.02km, 3:11min/km (to 41st)
12:34.07 2.85km, 4:24min/km (up hill to 16th)
37:40.53 10.20km, 3:42min/km (back to campus + loop)

Wednesday Feb 3, 2010 #

6 PM

Rollerskiing 45:08 [2] 10.39 km (4:21 / km)

Easy rollerskiing from Home to roundabout and back. Did another harder loop after WET.

10 PM

Running 15:00 [3] 3.5 km (4:17 / km)

3min on 2minutes off 5 times. Ran around campus. Knee pain kind of constant but strangely not so painful...

Rollerskiing 17:58 [2] 4.74 km (3:47 / km)

Went for a ski after the run. Did the loop, but starting from Chinaland.
03:06.71 0.77km
11:30.56 3.16km (loop)
03:21.71 0.81km

Tuesday Feb 2, 2010 #

7 PM

Trail running 25:02 [2] 5.42 km (4:37 / km)
shoes: Mizuno WR 2009

Clubrun with John and Andy. Did the first 25 minutes.

Rollerskiing 36:18 [2] 9.54 km (3:48 / km)

From Carol's house down 16th, and one loop on West/Lower Mall, and back. 16th is quite nice to rollerski on. Technique felt good today.
12:11.03 3.33km
11:11.95 3.11km (loop)
11:54.55 3.10km

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