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Training Log Archive: tnipen

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m	load
Biking	4	3:30:00					100	48.0
Running	8	2:13:31	8.54	(15:38)	13.75	(9:43)		36.2
Pool running	2	1:50:37						39.1
Stairs	5	1:04:14	1.86	(34:27)	3.0	(21:25)	1800	64.2
Race walking	1	55:36	7.31	(7:37)	11.76	(4:44)		22.2
Trail running	1	15:00	2.33	(6:26)	3.75	(4:00)		3.0
Total	15	9:48:58	20.05		32.26		1900	212.8

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Thursday Jun 30, 2011 #

5 PM

Biking 40:00 [2]

To bikestore and back to get get pedals and get bike fitted.

C • Wasn't it hard biking there... 2

Wednesday Jun 29, 2011 #

11 AM

Pool running 1:14:37

10x1min intervals in the pool with Mike. Really managed to get the intensity up, by forcing my self to do at least 80 double strides per minute. Pulse was 29/10s.

8 PM

Biking 2:00:00 [2]

Inaugural bike ride with John -- how is that possible, I hear you say? -- stick John on a full suspension mountain bike, that's how. Stanley Park, Ambleside towards Horseshoe Bay. OK weather for biking -- cloudy with chance of rain, I would say sums it up.

Tuesday Jun 28, 2011 #

10 PM

Running 15:00 [2] 3.5 km (4:17 / km)
shoes: Mizuno WR 2011

2.5min on/off around the neighbourhood with Louise.

Sunday Jun 26, 2011 #

Note

Scotiabank half marathon

C • What about it? 1

1 PM

Running 15:00 [3] 3.75 km (4:00 / km)
shoes: Mizuno WR 2011

Figures the only time I manage to get a comp entry to a major running race, I'm stuck doing 2.5min on/off...

Down 10.5th ave, Lily of the Valley, Salish, Sword Fern, Spanish, little Australia, 8th ave, Trimble street.

Friday Jun 24, 2011 #

7 PM

Running 15:00 3.5 km (4:17 / km)
shoes: Mizuno WR 2011

6x 2.5 min on/off. Did the last three faster in the sand on the beach.

C • Yeah! 1

Wednesday Jun 22, 2011 #

8 PM

Trail running 15:00 [2] 3.75 km (4:00 / km)
shoes: Mizuno WR 2011

2.5min easy run, 2.5min walk. 6times. You know you haven't run for a while when you can remember all the trail names you run on...
Something like: Discovery St, Huckleberry, Sasamat, Council, SwordFern, 16th, Trimble St.

Monday Jun 20, 2011 #

Biking 20:00 [2]

Stairs 8:13 [5] 0.4 km (20:32 / km)
shoes: Mizuno WR 2011

4 Wreck beach stairs with Kristian.
Down -- up
3'19 -- 2:00.02
2'31 -- 2:05.56
2'23 -- 2:03.65
1'51 -- 2:03.76

Running (Downhill) 10:00 [3] 0.4 km (25:00 / km)
shoes: Mizuno WR 2011

Sunday Jun 19, 2011 #

Note

Final lap count was 81 (324km), which ties last year. It looked tough as I left the arena at 11:30pm, but the team pushed through the night. Nate 10 laps, Troy, Kris, and Tak with 8 laps. Nate with the fastest this year in 13:55. Weather not so nice this year, with a few hours of light drizzle, and mostly overcast otherwise.

C • Nice 1

Saturday Jun 18, 2011 #

Race walking 19:33 [3] 3.92 km (4:59 / km)
shoes: Mizuno WR 2011

24h relay. With no PatS nor jmnipen on the team, the dream of a new lap number record is vanished. After 6h were at 21 laps, but weve already burned through 4 nate laps. The team is small, but morale in the camp is good. Decided to contribute by doing some race walk laps.

Race walking 18:40 [3] 3.92 km (4:46 / km)
shoes: Mizuno WR 2011

Lap 20 on the team.

Race walking 17:23 [3] 3.92 km (4:26 / km)
shoes: Mizuno WR 2011

Thursday Jun 16, 2011 #

Biking 30:00 [3] +100m

Tried out Nate's road bike, from Jericho, NW Marine, 16th, Blanca, 8th, Highbury, 4th. Just over 15k.

Wednesday Jun 15, 2011 #

Note

Physio prescribed a fast walk (a.k.a. "roughly halfway between PatS's tempo and interval pace"), so went down to Jericho Beach. Enjoyed a nice meal on the patio of the Sailing club at the beach, taking in the nice views of the northshore mountains, interupted only temporarily by two black smoke plumes emanating roughly from the downtown area, as well as three circling helicopters checking out said plumes.

C • you didn't join the riots t... 9

Saturday Jun 11, 2011 #

4 PM

Pool running 36:00

Pool running at UBC. 14min warm up, then 6x 2.5min intervals with 1 min rest.

C • good stuff 6

Friday Jun 10, 2011 #

6 PM

Stairs 8:03 [5] 0.4 km (20:07 / km) +280m 4:28 / km
shoes: Mizuno WR 2011

4 fast Wreck beach intervals with Kris. Double step the whole way, but had to walk parts on the second half of the interval.
Down -- up
4'48 -- 2:05.13
4'26 -- 1:56.95
4'49 -- 2:00.56
7'40 -- 1:59.79

Running (Downhill) 10:00 [2] 0.4 km (25:00 / km)
shoes: Mizuno WR 2011

Sunday Jun 5, 2011 #

6 PM

Stairs 5:09 [5] 0.4 km (12:52 / km) +260m 3:02 / km
shoes: Mizuno WR 2011

4 fast Wreck beach ascends. Broke the stairs into two sections, with rest between so that I could double-step the whole way. Used the 20m flat section just before half way as a rest. The second part ended at the top of the stairs, skipping the non-stair uphill at the end. Part 1 had 82 double-steps, and part 2 had 116.

34.10 -- 1'31
47.90 -- 3'31

31.68 -- 1'24
46.05 -- 3'30

31.68 -- 1'31
43.10 -- 4'11

29.10 -- 0'37 (cut rest short so that the two idiots carrying bikes up the stairs wouldn't overtake me during the rest)
45.57

Running (Downhill) 18:08 [2] 0.4 km (45:20 / km)
shoes: Mizuno WR 2011

Saturday Jun 4, 2011 #

Note

Hike with Lehel at Belcarra. Nice warm sunny day!

Thursday Jun 2, 2011 #

6 PM

Stairs 28:54 [5] 1.2 km (24:05 / km) +840m 5:21 / km
shoes: Mizuno WR 2011

12 x Wreck beach stairs. 2.5min run down, except after every 4th I used 3.5min.
2:24.90 -- 2'32
2:26.13 -- 2'31
2:26.63 -- 2'31
2:26.45 -- 3'31
2:26.60 -- 2'34
2:26.35 -- 2:31
2:26.45 -- 2'30
2:26.04 -- 3'31
2:26.22 -- 2'30
2:25.49 -- 2'31
2:18.94 -- 2'40 (double steps for 22s)
2:13.58 (double steps for 28s)

Was thinking that I could split the 12 intervals across the 3 different stairs to Wreck beach, but then I remembered that only weak people need 3 different hills to stay motivated to finish a workout.

C • Nice Work 1

Running (Downhill) 32:23 [2] 1.2 km (26:59 / km)
shoes: Mizuno WR 2011

Wednesday Jun 1, 2011 #

7 PM

Stairs 13:55 [5] 0.6 km (23:12 / km) +420m 5:09 / km
shoes: Mizuno WR 2011

6 Wreck beach intervals with John. Single-steps. John pushed the pace hard on the last one. (0:52-1:02 split at halway).
2:21.78 -- 3'07
2:21.34 -- 2'55
2:21.40 -- 3'04
2:22.08 -- 3'26
2:19.06 -- 3'54
2:09.64 (double steps for first 30s)

Running (Downhill) 18:00 [2] 0.6 km (30:00 / km)
shoes: Mizuno WR 2011

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