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Training Log Archive: tnipen

In the 30 days ending Nov 30, 2003:

activity	#	time	miles		km		+m	load
Running	13	12:23:06	85.07	(8:44)	136.9	(5:26)	130	377.2
Orienteering	3	3:04:59	9.84	(18:48)	15.83	(11:41)	80	82.2
Intervals	3	41:30	7.46	(5:34)	12.0	(3:28)	350	33.4
Total	15	16:09:35	102.36	(9:28)	164.73	(5:53)	560	492.8

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Sunday Nov 30, 2003 #

Running (Slow) 1:31:44 [3] 18.0 km (5:06 / km) +80m 4:59 / km
ahr:138

Ran down to Kitsilano / Vanier Park and back. Ran down NW Marine Drive to Jericho Beach, and then along Point Grey Road. Training in preperation for half marathon races in the spring.

Saturday Nov 29, 2003 #

Running (Slow) 29:28 [3] 6.0 km (4:55 / km)

Jogged around campus.

Orienteering 1:20:31 [2] 3.75 km (21:28 / km) +50m 20:08 / km

Orienteering training at Lighthouse Park. Ran together with Magnus. Terrain was very rough, hence the slow min/Km. Fun course, many route choices!

Orienteering (Control picking) 29:11 [2] 1.5 km (19:27 / km) +30m 17:41 / km

Did around 10 controls with Magnus. Short legs, around 100m each.

Running (Slow) 25:00 [3] 3.0 km (8:20 / km) +50m 7:42 / km

Jogged down to the shore at Lighthouse Park with Magnus. Watched the ships go by by the ocean.

Thursday Nov 27, 2003 #

Running (Warm up / Cool down) 1:00:00 [3] 8.0 km (7:30 / km)

Warm up and Cool down for WIT.

Intervals (Pyramid) 16:00 [5] 4.5 km (3:33 / km)

Pyramid intervals. 1 minute run, 1 minute rest, 2 min / 1 min, 3 min / 1 min, 4 min / 2 min, 3 min / 1 min, 2 min / 1 min, 1 min / 1 min.

Monday Nov 24, 2003 #

Running 30:21 [4] 5.7 km (5:19 / km)

WET 12 starting from Prince of Wales Secondary School.

Sunday Nov 23, 2003 #

Running 36:55 [4] 10.0 km (3:42 / km)
ahr:194 max:209

UBC Fall Classic 10K. Overcast around 2 degrees. Felt good throughout the race.

Placed 14/1008. Winning time around 32 minutes.

Thursday Nov 20, 2003 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Tested out the 10K loop with Eric for this Sunday's race. The road was slipery (icy) at 7am. Hopefully it will be better on race day at 9am.

Wednesday Nov 19, 2003 #

Running 1:00:00 [3] 8.0 km (7:30 / km)

Warm up / Cool down for WIT. People there: Jason, David F, Magnus, Meghan, Louise and me.

Intervals 13:30 [3] 4.5 km (3:00 / km)

Flat intervals. 6 times 2:15 minutes intervals with 1:45 minute rest.

Monday Nov 17, 2003 #

Orienteering 38:04 [4] 5.9 km (6:27 / km)

WET 11 starting from Marg / Brian Ellis' house. Arrived about 6 minutes late because I missed the bus.

Sunday Nov 16, 2003 #

Running 38:21 [4] 10.0 km (3:50 / km)

Surrey Classic 10K in Bear Creek Park. Half on pavement, half on gravel. Hilly course.

Came 7th overall, winning time around 35 minutes.

Saturday Nov 15, 2003 #

Running (Cross country) 42:39 [4] 10.0 km (4:16 / km)

Allouette Achilles cross country race. Two 5 Km loops. Fairly hilly course.

Wednesday Nov 12, 2003 #

Running 1:00:00 [3] 8.0 km (7:30 / km)

Warm up / cool down for WIT. People there: John, Louise, Meghan, Magnus, Eric Busslinger, and me.

Intervals 12:00 [5] 3.0 km (4:00 / km) +350m 2:32 / km

6 by 2 minute hill intervals with 3 minute rests. Pretty tired from racing / training last weekend.

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