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Training Log Archive: tnipen

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m	load
Running	13	13:26:06	85.44	(9:26)	137.51	(5:52)	900	209.6
Trail running	9	10:49:42	78.33	(8:18)	126.06	(5:09)		178.9
Cross country skiing	1	2:10:08	16.49	(7:53)	26.54	(4:54)		26.0
Orienteering	4	1:50:52	15.8	(7:01)	25.43	(4:22)		88.7
Intervals	3	47:03	9.2	(5:07)	14.8	(3:11)		43.0
Strength	2	11:00						3.2
Total	24	29:14:51	205.26		330.34		900	549.4

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Monday Nov 30, 2009 #

Running 35:00 [2] 6.6 km (5:18 / km)
shoes: John's Nike shoes

Running with Louise to Safeway and back.

Strength 6:00 [2]
shoes: John's Nike shoes

Some plyometrics.

Sunday Nov 29, 2009 #

Cross country skiing 2:10:08 [2] 26.54 km (4:54 / km)
shoes: Skiboots

Skiing with John, Nicki, and Louise. Stayed with John for the day. Good fun, John's a strong skier.

C • Already skiing conditions i... 4

Friday Nov 27, 2009 #

Trail running 1:12:22 [3] 15.35 km (4:43 / km)
shoes: Mizuno WR 2009

Backwards clubrun route from my place with John. Nice tempo. Nice day.

Thursday Nov 26, 2009 #

Running 1:01:00 [2] 11.0 km (5:33 / km)
shoes: Mizuno WR 2009

Run with Nate and Louise in PS park.

Strength 5:00 [3]

Moving a 2kW UPS and two servers on a pallet jack with George from EOS to ISICS/CS.

Wednesday Nov 25, 2009 #

Orienteering race 26:10 [4] 5.67 km (4:37 / km)
shoes: Sportiva XC

WET at BC Children's put on by John. Had to read ahead on the course not to get stuck in dead ends. Fun to run around in the rain, quite warm today. The concept: "look up" was the trick for todays course. Some control locations in places I've definitely not been to before. 15 consecutive hours today with 10 degrees recorded at the airport.

Running 40:00 [2] 5.7 km (7:01 / km)
shoes: Sportiva XC

Control pickup with Ian who coincidentally was wearing the exact same as me.

Tuesday Nov 24, 2009 #

Trail running 1:06:14 [3] 13.16 km (5:02 / km)
shoes: Mizuno WR 2009

Clubrun with Andy, Ian Saari, and Louise. Sadly without the chief today. Usual route, except shortcut on Spanish to Blanca. Good tempo on the way back. Good to have another recruit to our group.

Sunday Nov 22, 2009 #

Intervals 15:57 [5] 5.0 km (3:11 / km)
shoes: Henrik's AdiZero

5 x 1000m intervals at the track. Goal was 3:10, did 3:11.

3'11.17 -- 2'00
3'10.52 -- 1'56
3'11.51 -- 2'16
3'11.95 -- 2'16
3'11.80

Running warm up/down 1:14:03 [2] 11.5 km (6:26 / km)
shoes: Henrik's AdiZero

Friday Nov 20, 2009 #

Trail running 1:12:39 [2] 13.0 km (5:35 / km)
shoes: Mizuno WR 2009

Run with John and Louise in PS park with headlamps.

Wednesday Nov 18, 2009 #

Orienteering race 33:37 [4] 8.03 km (4:11 / km)
shoes: Mizuno WR 2009

WET at BCIT. Nice weather, no problem for shorts and t-shirt. Set GPS watch to only show average pace for the run with the goal of doing similar to last year's course of 4:01min/km. A little too tough and ended with 4:11.

This was a hard dogbones. I wrote a dogbones solver using brute force to find the optimal combination. I had to ignore dogbones 1, 2, and 3 -- otherwise it would take 8 days, and 320GB memory to find the solution.

C • Is the solution with the as... 4

Tuesday Nov 17, 2009 #

Running 1:18:06 [3] 16.4 km (4:46 / km)
shoes: Mizuno WR 2009

Clubrun with John. Good pace today, hard from 4th and back.
Tempo: 46:47, 10.46km (4:29) from 16th to Camosun. 8 mins faster than last week.

Sunday Nov 15, 2009 #

Running 1:41:00 [2] 17.0 km (5:56 / km) +300m 5:28 / km
shoes: Mizuno WR 2009

Picking up the controls after the event. Nice rainy day!

Saturday Nov 14, 2009 #

Running 1:37:15 [2] 15.58 km (6:15 / km) +300m 5:42 / km
shoes: Mizuno WR 2009

Placing the controls for the long course for tomorrow's race. Hope they don't get stolen!

Friday Nov 13, 2009 #

Event: North American Sprint Series Finals

Running 58:35 [3] 12.18 km (4:49 / km)
shoes: Mizuno WR 2009

Nice run with John from the clubhouse, over Burrard bridge, and to Lost Lagoon. Tempo back from Lost Lagoon.
Tempo: 4.52km, 19:12 (4:18)

Thursday Nov 12, 2009 #

Intervals 26:01 [5] 8.0 km (3:15 / km)
shoes: Henrik's AdiZero

Decided to do a big interval session at the track today, Lehel style. 8 x 1000m with 2min rest. Longer break halfway. Goal was to stick to 3:15 and it worked well. Could feel the calfs being tired on the last two. Convinced a guy called Hong also running at the track to join our intervals so that Louise had someone to pace off of.
3'14.15 -- 2'00
3'14.80 -- 2'18
3'14.97 -- 2'00
3'15.70 -- 6'01

3'15.97 -- 2'00
3'14.65 -- 2'18
3'14.53 -- 2'01
3'16.82

Running warm up/down 1:20:11 [2] 9.55 km (8:24 / km)
shoes: Mizuno WR 2009

Wednesday Nov 11, 2009 #

Orienteering race 28:43 [4] 6.35 km (4:31 / km)
shoes: Sportiva XC

WET at Capilano University. Some small mistakes.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Sportiva XC

Tuesday Nov 10, 2009 #

Trail running 1:27:00 [2] 16.86 km (5:10 / km)
shoes: Mizuno WR 2009

Clubrun with John. Forgot to push it today, no explanation.
16th to Camosun: 10.70km, 54:53 (5:05).

Monday Nov 9, 2009 #

Event: Golden Gate Getaway Training Camp

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2009

Easy run with Louise and Nate at UBC. Nate recovering from injury, so did 3.5minutes on, 1.5minutes off. Took some night shots for the why just run poster.

Sunday Nov 8, 2009 #

Running 1:45:00 [3] 20.0 km (5:15 / km) +300m 4:53 / km
shoes: Mizuno WR 2009

Long run in North Van checking out my control locations for next week's race. Kind of slow on the hills, need to train more of that.

Saturday Nov 7, 2009 #

Event: O in the Oaks '09 A-meet, Pacheco State Park

Trail running 1:02:11 [2] 11.95 km (5:12 / km)
shoes: John's Nike shoes

Run with John and Louise in PS park. Did Louise's clubrun route. Nice speed today.

Friday Nov 6, 2009 #

Trail running 32:33 [2] 6.92 km (4:42 / km)
shoes: Mizuno WR 2009

Lunch time run in PS park. 10th, Salish, Admiralty, turn around, NW Marine.

Intervals 5:05 [2] 1.8 km (2:49 / km)
shoes: Henrik's AdiZero

Intervals with Louise, Meghan M, and Carol.
3x (400m run, 200m jog, 200m run). Felt good today.
~70 -- 1'36
33.28 -- 2'33

70.13 -- 1'47
33.63 -- 2'35

69.55 -- 1'50
30.53

Trail running 1:01:25 [2] 10.54 km (5:50 / km)
shoes: Mizuno WR 2009

Warm up in PS park (42:32).

Thursday Nov 5, 2009 #

Trail running 22:01 [2] 4.0 km (5:30 / km)
shoes: Mizuno WR 2009

Short run in PS park with Louise.

Wednesday Nov 4, 2009 #

Orienteering race 22:22 [4] 5.38 km (4:09 / km)
shoes: Mizuno WR 2009

WET at Acadia. Nice course by Russell. Good flow today. Brewski with Gar, Louise, and Zoltan.

Running 35:56 [2] 5.5 km (6:32 / km)

Warm up with Louise from War memorial gym, a bit at Acadia, and cool down with Magnus.

Tuesday Nov 3, 2009 #

Trail running 26:30 [3] 5.0 km (5:18 / km)
shoes: Mizuno WR 2009

Lunchtime run at UBC.

Trail running 1:19:47 [3] 16.5 km (4:50 / km)
shoes: Mizuno WR 2009

Tisdagsbanen with John in PS park. Usual route. Good speed on the tempo today.

Monday Nov 2, 2009 #

Trail running 1:07:00 [2] 12.78 km (5:15 / km)
shoes: Mizuno WR 2009

Trail run with Louise in PS park. Did her group's clubrun route.

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