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Training Log Archive: tnipen

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+m	load
Trail running	6	5:30:12	36.85	(8:58)	59.3	(5:34)	60	115.2
Running	7	4:48:39	33.39	(8:39)	53.74	(5:22)	80	57.7
Orienteering	5	3:09:57	18.89	(10:03)	30.4	(6:15)	110	117.2
Cross country skiing	1	1:20:00	10.56	(7:34)	17.0	(4:42)		32.0
Intervals	2	31:43	6.21	(5:06)	10.0	(3:10)		31.7
Total	15	15:20:31	105.91	(8:42)	170.44	(5:24)	250	353.9

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Monday Dec 24, 2007 #

Cross country skiing 1:20:00 [3] 17.0 km (4:42 / km)

Skiing with Mathias, dad, and Anita. From Solihoegda towards soersetra doing skating. Turned around at the 8.5 km point. 25 mins there, slower back.

Thursday Dec 20, 2007 #

Running 1:25:00 [2] 15.0 km (5:40 / km) +80m 5:31 / km
shoes: John's Nike shoes

Long and easy run with John down to Jericho along the 8th. Back along the beach and up NW Marine Drive.

Wednesday Dec 19, 2007 #

Orienteering race 12:06 [4] 1.7 km (7:07 / km) +40m 6:22 / km
shoes: John's Nike shoes

Sprint Orienteering at Musqueam Park. Louise made the course, so it was a tough one. Made a mistake on #8. You really needed a compass on that one, since it was so dark. Louise beat me with 2 mins, though she placed the controls :)

Trail running warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: John's Nike shoes

Warm up and cool down with Lehel. Picked up the controls after Louise ran the course.

Tuesday Dec 18, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: John's Nike shoes

With Louise in the Dunbar area.

Sunday Dec 16, 2007 #

Orienteering race 24:52 [4] 4.8 km (5:11 / km) +50m 4:55 / km
shoes: John's Nike shoes

Race at Crescent Park. Both Louise and I got Sweded today, but not by much. Ran hard, and made few mistakes, Maybe 30 seconds on #7.

Henrik had 2:25 on a 795m leg... that's fast!

Orienteering race 12:26 [4] 2.3 km (5:24 / km) +20m 5:11 / km
shoes: Intergrators 2006

Mass-start after the main race with
Henrik
Ted
Louise
Benoit
Oscar
Me

A lot of fun!

Trail running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Intergrators 2006

Various warm up with Henrik and by myself.

Saturday Dec 15, 2007 #

Trail running 1:15:00 [3] 15.0 km (5:00 / km)
shoes: John's Nike shoes

Ran on trails with John and Henrik at Central Park and Champlain Heights.
Ran with maps. Fast pace, good training for tomorrow's race.

C • um... 5

Friday Dec 14, 2007 #

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: John's Nike shoes

Ran with John in the Dunbar area.

Wednesday Dec 12, 2007 #

Orienteering 29:15 [4] 4.5 km (6:30 / km)
shoes: John's Nike shoes

WET at Deer Lake. The contacts on my headlamp were a little bit broken, so I had to use John Rance's tiny spare candlelight.ahh, not easy.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Tuesday Dec 11, 2007 #

Intervals 12:00 [5] 4.0 km (3:00 / km)
shoes: John's Nike shoes

12 by 1 min interval with the track team on the fake field.,

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: John's Nike shoes

Some exercises too.

Sunday Dec 9, 2007 #

Trail running race 26:40 [4] 7.1 km (3:45 / km) +60m 3:36 / km
shoes: John's Nike shoes

Cross country race at Watershed Park. Two loops on the trails.
Was #4, but #2 and #3 were not too far in front of me. Henrik won by a huge margin, 23:57.

Trail running warm up/down 32:32 [2] 6.2 km (5:15 / km)
shoes: John's Nike shoes

Thursday Dec 6, 2007 #

Running warm up/down 29:39 [2] 5.4 km (5:29 / km)
shoes: John's Nike shoes

C • Old Maps 7

Intervals 19:43 [5] 6.0 km (3:17 / km)

Intervals on track with Henrik, petra and louise in Richmond. 7*800 with 90 second rests. One last 400m.

2:31
2:35
2:38
2:40
2:39
2:42
2:43
~1:15

Henrik was around 2:22 -- fun to run with someone that fast.

C • Wow--2:40/km! 2

C • Melk 2

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