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Training Log Archive: tnipen

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m	load
Trail running	14	12:30:10	76.53	(9:48)	123.17	(6:05)	2614	225.1
Tempo	7	5:34:04	49.11	(6:48)	79.03	(4:14)	906	257.9
Running	7	5:10:31	30.88	(10:03)	49.7	(6:15)	135	63.1
Cross country skiing	1	2:28:19	10.29	(14:25)	16.56	(8:57)		29.7
Orienteering	3	1:24:21	11.41	(7:23)	18.37	(4:36)	12	67.5
Terrain running	2	1:08:27	5.93	(11:32)	9.55	(7:10)	33	40.5
Intervals	3	37:54	6.77	(5:36)	10.9	(3:29)		34.5
Total	27	28:53:46	190.93	(9:05)	307.27	(5:39)	3700	718.2

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Friday Apr 30, 2010 #

11 AM

Running 45:08 8.65 km (5:13 / km) +100m 4:56 / km
shoes: Mizuno WR 2010

Lunch run with the MMM/RAL group again. Luca picking up the pace a bit near the end.

Thursday Apr 29, 2010 #

5 PM

Tempo 30:00 [4] 7.8 km (3:51 / km) +18m 3:48 / km
shoes: Mizuno WR 2010

Tempo run from NCAR along the bikepath towards downtown. Turned around after 15mins. first 5k felt easy, then struggled a bit on the last 2k.
15:00 out including 3 min warm up
14:59 back

Wednesday Apr 28, 2010 #

11 AM

Running 1:03:55 [2] 11.0 km (5:49 / km)
shoes: Mizuno WA 2010

Easy run with some guys at work. From NCAR, counter clockwise around the golf course. 24 degrees.

C • Nice 3

Sunday Apr 25, 2010 #

12 PM

Trail running 2:38:06 [2] 20.07 km (7:53 / km) +1100m 6:11 / km
shoes: Mizuno WA 2010

Grouse mountain to Deep Cove traverse with Louise. Took the bus to Grouse mountain parking lot, and followed the Baden Powell down to Deep Cove. Carried backpack with change of clothes. Cloudy at the start but got sunny and warm throughout the run. Nice to hang out in Deep Cove again. Awesome run!

Similar to the Iron Knee course, but with more climb.

Saturday Apr 24, 2010 #

9 AM

Trail running race 56:18 [4] 12.01 km (4:41 / km) +330m 4:07 / km
shoes: Integrator 2010

Went to the 5 peaks race at Golden Ears Provincial Park with Marg and Brian Ellis. Started at Alluette Lake, along trails, then crossed the main road and went along the gravel road towards Mike Lake. Ran up Incline Hill and then straight down the hill on a windy trail. Another hill up Lookout trail.

Was with the pack of 6 for the first 2k. Gradually lost them and was by myself for the rest of the course. The first hill was quite steep, took it a little easy so that I wouldn't have feeling-less legs for the downhill. Felt good on the second hill.

Heavy rain today made the course quite muddy. Fun course, we should do a
clubrun there :)

5th place, 3 minutes back.

C • Congrats 2

Thursday Apr 22, 2010 #

5 PM

Tempo 1:09:16 [4] 17.67 km (3:55 / km) +112m 3:48 / km
shoes: Mizuno WR 2010

Long tempo run with Jack around Stanley Park on the seawall. Did an extra 70m climb up to prospect point. Pushed quite hard.
09:01 - 2km (warm up along waterfront)
24:39 - 6.67km - 3:42min/km (along seawall)
09:13 - 2.16km - 4:16min/km (over Prospect point on gravel trails)
26:21 - 6.85km - 3:51min/km (along seawall/Alberni Street)

C • training hard I see, any ev... 3

Wednesday Apr 21, 2010 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno WR 2010

Placing controls for WET at Acadia residences.

Tuesday Apr 20, 2010 #

6 PM

Tempo 1:13:40 17.32 km (4:15 / km) +150m 4:05 / km
shoes: Mizuno WR 2010

14 people showed up for clubrun today from Andy's place! Ran with John, Nate, Jacek, and Andy. Easy along the beach, then el Jefe with sidekick Nate start stretching the peloton thin going up the tough hill on Spanish. Good pace today.

Down Bayswater to 2nd. Along Jericho to Pacific Spirit Park, up Spanish, Salish, Iron knee, Powerline, left on Salish, right on Hemlock, up the hill on Huckleberry, Sasamat, out to the streets on Imperial. Made our way over to King Edward. Back on Macdonald.

C • GPS 2

Monday Apr 19, 2010 #

Note
(rest day)

Sunday Apr 18, 2010 #

10 AM

Orienteering 37:52 [4] 7.66 km (4:57 / km) +12m 4:54 / km
shoes: Mizuno WA 2010

Orienteering at Deas Island. Never been here before. Some fun route choice legs involving some optional bushwacks, which I treated as mandatory hehe. Nicest day of the year with 17 degrees.

Trail running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WA 2010

Warm up and control pickup with Andy.

Saturday Apr 17, 2010 #

3 PM

Trail running 57:19 10.66 km (5:23 / km) +52m 5:15 / km
shoes: Mizuno WA 2010

Trail run with Louise in PS park. Swordfern, Council, Sasamat, Huckleberry, Deer Fern, Nature, Cleveland, Salal, LoTV, Salish.

Friday Apr 16, 2010 #

6 PM

Tempo hills 39:51 [4] 7.47 km (5:20 / km) +626m 3:46 / km
shoes: Mizuno WA 2010

Trail run with Jacek from Dempsey and Mountain Hwy. Up the road to Grouse until the 7th switchback. Good speed up the long hill. Had to let Jacek drift ahead on the last k. Quads quite tired, but breathing felt fine.

Stupid GPS had some serious issues today, jumping 2km all of a sudden.

Trail running 37:51 [3] 6.19 km (6:07 / km)
shoes: Mizuno WA 2010

Took Seventh Secret down the hill. Nice technical trail. Did an extra 10 minute loop from the top of Mountain Hwy towards Lynn Creek and back on some residential roads.

Thursday Apr 15, 2010 #

1 PM

Terrain running 32:46 [4] 4.76 km (6:53 / km) +33m 6:39 / km
shoes: Integrator 2010

Pacific terrain course: Attempt 4
Lunch time terrain run. Got a good start and stayed ahead of the gray man. New record by two minutes. Visibility much shorter than during the winter. Quads were pretty shot near the end, quite exhausted when I finished. Glad to break 7:00min/km.

5 PM

Intervals 7:09 [5] 2.4 km (2:59 / km)
shoes: Mizuno WR 2010

Evening training with Nate and Louise at the track. Felt quite tired from the hard run earlier today so I wasn't sure if I would do everything. 6x400m with 2 mins rest on the program today. The first felt quite tough, even though they were quite slow, but they gradually felt better. So I did all 6. Did the last one Goeres-style (clothing wise).
72.90 -- 1'46
73.52 -- 2'00
72.64 -- 2'17
71.23 -- 2'06
71.30 -- 2'10
67.85

C • Shoes 5

Running 53:58 [2] 6.67 km (8:05 / km) +35m 7:53 / km
shoes: Mizuno WR 2010

Warm up and down from the Pulp and Paper Centre.

Wednesday Apr 14, 2010 #

1 PM

Trail running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Integrator 2010

6 PM

Orienteering race 29:07 [4] 7.0 km (4:10 / km)
shoes: Mizuno WA 2010

WET at Central Park on the nice new map. Interesting route choice and fine navigation along the trails in the woods. Good flow on the technical trails, should have used more aggressive routes in the beginnings since the trails were fast and even the forest was OK to bush whack through. GPS low on battery, so no track.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno WA 2010

Warmup with Louise, cool down with Andy, the Christoph(e)s, and Matt. Went straight on #14-15 to see how it would be to go straight through the dark green. Was probably a faster choice than going all the way around.

Tuesday Apr 13, 2010 #

6 PM

Trail running 1:12:20 [3] 16.05 km (4:30 / km) +182m 4:16 / km
shoes: Mizuno WA 2010

Clubrun #78 from home. Andy, John, Nate and me in a group. Good pace, John pushing on the hills. Started picking up the pace coming down Salish. Andy laying down the hammer after getting out of the woods in the residential area. Had to push to not get dropped. Nice to see Andy getting in better and better shape.

Salish, Admiralty, Spanish, Salish, LoTV, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Sasamat, across powerline, Hemlock, Council, Salish, Sword Fern.

Monday Apr 12, 2010 #

Note
(rest day)

Sunday Apr 11, 2010 #

11 AM

Trail running 1:10:21 [3] 10.48 km (6:43 / km) +429m 5:34 / km
shoes: Mizuno WA 2010

Nice run with Nate on the north shore, from Magnus and Andrea's house. Ran westwards towards Grouse. Got lost a few times trying to follow the Baden Powell so got in some good climb.

Saturday Apr 10, 2010 #

Intervals 13:38 [5] 4.0 km (3:25 / km)
shoes: Asics Hyperspeed 3

Intervals at the track with Louise. Idea was to do 4x1600m. Wasn't feeling super great today, so did 2, then paced Louise for a 1200, and then ran an 800, at quite slow pace. Probably should get some rest.
5:21.65 -- 2'25
5:30.78
2:45.93

Running warm up/down 54:00 [2] 8.07 km (6:41 / km)
shoes: Mizuno WR 2010

Friday Apr 9, 2010 #

1 PM

Terrain running 35:41 [3] 4.79 km (7:27 / km)
shoes: Mizuno WA 2010

Pacific terrain course: Attempt 3
Forest has become very green since the last time I ran. Also a lot of newly fallen trees probably from the two recent wind storms.

Didn't solve the terrain well in the beginning and ended up going through some bad green, where normally I run around in the white. Spend the rest of the course chasing the gray man on the GPS. Couldn't catch him, even though I think I was running harder. It will be tough to get under 30 mins on this course.

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno WA 2010

9 PM

Trail running 31:30 6.39 km (4:56 / km) +21m 4:51 / km
shoes: Mizuno WR 2010

Running with Louise around campus and Acadia. Felt good.

Thursday Apr 8, 2010 #

Note
(rest day)

Wednesday Apr 7, 2010 #

6 PM

Orienteering race 17:22 [4] 3.71 km (4:41 / km)
shoes: Mizuno WA 2010

WET at Cates Park. Fun dogbones course by Margo. Raining really heavily. Andy ran a good time.

Trail running warm up/down 45:00 [2] 10.0 km (4:30 / km)
shoes: Mizuno WA 2010

Warm up and control pickup with Andy.

Tuesday Apr 6, 2010 #

7 PM

Tempo 34:58 [4] 8.23 km (4:15 / km)

Clubrun #77 by myself. Did an 8k tempo on the trails of PS park. Started at the 5k mark on Spanish, until the school along Swordfern. Felt good today.

Trail running warm up/down 36:06 [2] 6.34 km (5:42 / km)
shoes: Mizuno WA 2010

Warm up with Zoltan and Louise (29:04). Cool down by myself (7:02).

Monday Apr 5, 2010 #

5 PM

Trail running warm up/down 44:54 [2] 6.1 km (7:22 / km)
shoes: Mizuno WA 2010

Trail run with Ian and Louise. Did a 18 minute tempo in the middle. Ran the tempo with Ian. Good pace. Feeling good in the legs despite yesterdays run.

Tempo 17:30 [4] 4.19 km (4:11 / km)
shoes: Mizuno WA 2010

Sunday Apr 4, 2010 #

3 PM

Tempo 1:08:49 [4] 16.35 km (4:13 / km)
shoes: Mizuno WA 2010

Hard trail run by myself in PS park. Ran one of the usual clubrun routes. Goal was to keep 4:10 avg, knowing that the 5k would be quite a bit slower because of the hills, and the last 11 would need 4min/km. Was on pace til about 11k, but the long gradual up hill on Hemlock/SF became too much. Soild run.

Salish, Admiralty, Spanish, Salish, LoTV, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Sasamat, Hemlock, Council, Swordfern.

Saturday Apr 3, 2010 #

10 AM

Trail running 1:40:25 [2] 10.88 km (9:14 / km) +500m 7:30 / km
shoes: Mizuno WA 2010

Awesome trail run with Nate, Ian and Louise in the hills east of Squamish - one of my favourite trail running areas. Ran from the main parking lot, south around Tower hill and Cougar Ridge on 237/241/236/256, across the powerline, up Crumpet Creek on 235, up towards Mount Crumpit on 203/247, then went up to the top of Mount Co-Crumpit (385m elev). Down to Crumpit Creek on 267, back the same way.

C • Where's the snow, Thomas? ... 8

Friday Apr 2, 2010 #

12 PM

Cross country skiing 2:28:19 [2] 16.56 km (8:57 / km)
shoes: Skiboots

Skiing at Callaghan valley. Snowing, so quite slow conditions. Taught Ian to cross country ski. Skiied with Louise and Ian, and some with Meghan at the end.

Thursday Apr 1, 2010 #

4 PM

Intervals 17:07 [4] 4.5 km (3:48 / km)
shoes: Mizuno WA 2010

Trail intervals on Lily of the Valley, with Nate, Ian, and Louise. Used a shorter version of the ones we did with John a few months ago. First one had the loop first.

4:19.52
4:12.94
4:18.90
4:16.13

C • Owls are made of.... 9

Running 48:30 [2] 7.3 km (6:39 / km)
shoes: Mizuno WA 2010

From the Pulp and Paper Centre, past my place, then to intervals, and back.

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