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Training Log Archive: tnipen

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m	load
Trail running	18	16:52:43	114.92	(8:49)	184.94	(5:29)	100	303.7
Running	5	4:33:27	25.45	(10:45)	40.96	(6:41)		74.1
Orienteering	5	3:23:51	23.85	(8:33)	38.38	(5:19)	50	121.8
Intervals	8	1:41:09	19.05	(5:19)	30.65	(3:18)	200	91.5
Swimming	3	1:15:00	1.8	(41:37)	2.9	(25:52)		15.0
Terrain running	1	36:13	6.21	(5:50)	10.0	(3:37)		29.0
Total	26	28:22:23	191.28	(8:54)	307.83	(5:32)	350	635.0

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Saturday Oct 31, 2009 #

Terrain running race 36:13 [4] 10.0 km (3:37 / km)
shoes: Olway speed

BC X-champs at Jericho. Five loops of 2km each. First loop went way to fast, and suffered after that. Still happy with the run. Fun to run with so many good guys.

Quite muddy course. Was debating to run in running flats, but I think o-shoes were better in the end.
6:36
7:05
7:25
7:35
7:25

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Sportiva XC

Thursday Oct 29, 2009 #

Intervals 11:11 [5] 3.4 km (3:17 / km)
shoes: Mizuno WR 2009

3x1000m and 1x400m. One of those really bad days where I couldn't get any speed in the legs. Rainy and windy at the track today.
3:15
3:24
3:22
1:10

Trail running warm up/down 51:00 [2] 8.0 km (6:23 / km)
shoes: Mizuno WR 2009

With Louise.

Wednesday Oct 28, 2009 #

Orienteering race 23:16 [4] 5.64 km (4:08 / km)
shoes: Mizuno WR 2009

WET at Trout Lake. Raining heavily today, but it was still fun. The lake area was tricky at night time, without a compass.

Trail running 15:17 [2] 2.42 km (6:19 / km)
shoes: Mizuno WR 2009

Control pickup.

Tuesday Oct 27, 2009 #

Trail running 1:19:38 [3] 16.44 km (4:51 / km)
shoes: Mizuno WR 2009

Tirsdagsbanen with John. Good speed.

Monday Oct 26, 2009 #

Intervals 11:34 [5] 2.65 km (4:22 / km) +200m 3:10 / km
shoes: Mizuno WR 2009

4 hill intervals with Louise up Spanish. Nice long hill. 660 meters each.
3:00.10 -- 4'47
2:57.90 -- 4'44
2:45.45 -- 4'42
2:53.03

Trail running warm up/down 50:33 [2] 8.06 km (6:16 / km)

Sunday Oct 25, 2009 #

Running race 32:18 [4] 9.5 km (3:24 / km)
shoes: Henrik's AdiZero

James Cunningham 9.5km race. Ran by myself from 3-7km. Got passed and kept a slightly higher pace on the last 2.5km. 39 seconds faster than last year, so happy with that. 9th place overall. Quite cold, only 8 degrees.

C • Race 2

Running warm up/down 17:54 [2] 3.37 km (5:19 / km)
shoes: Henrik's AdiZero

Saturday Oct 24, 2009 #

Orienteering 1:15:00 [3] 12.0 km (6:15 / km)
shoes: Mizuno WR 2009

Orienteering training with Jenny and Louise. Placed controls at Acadia. Picked them up too. Also ran the WET from downtown.

Friday Oct 23, 2009 #

Swimming 25:00 [2] 1.0 km (25:00 / km)

At UBC.

Thursday Oct 22, 2009 #

Intervals 7:00 [5] 2.4 km (2:55 / km)
shoes: Henrik's AdiZero

6 x 400m intervals with Louise at UBC. Did a non-alcoholic staggered start.
73.31 -- 2'00
71.45 -- 2'25
68.75 -- 2'15
69.53 -- 2'14
67.85 -- 2'15
67.90

Trail running warm up/down 1:07:36 [2] 8.34 km (8:06 / km)
shoes: Mizuno WR 2009

Wednesday Oct 21, 2009 #

Orienteering 28:13 [3] 5.96 km (4:44 / km)
shoes: Olway speed

WET at Deer Lake. Not so motivated to run fast today. Didn't feel very hardcore today. That's what happens when Markez stops running and spends all his time mountain biking instead. Need to be more hardcore. It's time for hardcore marsh safari terrain running intervals soon.

C • hardcore 3

Trail running 20:03 [2] 2.77 km (7:14 / km)
shoes: Olway speed

Control pickup with Louise.

C • 7.25 1

Tuesday Oct 20, 2009 #

Trail running 1:19:06 [3] 16.64 km (4:45 / km)
shoes: Mizuno WR 2009

Tirsdagsbanen with John and Andy. Usual loop. Good pace.

Monday Oct 19, 2009 #

Intervals 19:44 [5] 6.0 km (3:17 / km)
shoes: Henrik's AdiZero

Interval with Louise at UBC. 3x 2000m.
6:34.25 -- 3'23
6:34.07 -- 3'39
6:35.45

Trail running warm up/down 57:39 [2] 7.62 km (7:34 / km)
shoes: Mizuno WR 2009

Sunday Oct 18, 2009 #

Orienteering race 49:41 [4] 8.54 km (5:49 / km)
shoes: Olway speed

Orienteering at Watershed Park. Nice technical course by Lehel. Wasn't so focused today and made a few mistakes in the second half of the race.

Trail running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Control pickup, placing, and warm up.

Saturday Oct 17, 2009 #

Running 17:00 [2] 3.0 km (5:40 / km)
shoes: Mizuno WR 2009

Thursday Oct 15, 2009 #

Intervals 16:02 [3] 5.0 km (3:12 / km)
shoes: Henrik's AdiZero

Intervals on the track with Andy, Carol, and Louise. 5x1000m. Girls did 5x800m. Not so good times today, had to fight through some stomach pain. But the intervals at least felt easy. Good times by Carol (~3'04), Louise (~2'58) and Andy (~3'35).

Interval -- rest
3:12.18 -- 2'16
3:11.00 -- 2:43
3:12.00 -- 2'28
3:13.85 -- 2'55
3:13.73

Running warm up/down 1:08:38 [2] 8.17 km (8:24 / km)
shoes: Mizuno WR 2009

Warm up from war memorial gym, through PS park to the track.

Wednesday Oct 14, 2009 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

Morning swim with Nate at UBC.

Tuesday Oct 13, 2009 #

Trail running 1:26:14 [3] 16.93 km (5:06 / km)
shoes: Mizuno WR 2009

Tirsdagsbanen with OKGV. Ran with John. Usual Jericho loop. Tempo from 4th and back.

C • Oshoes 14

Monday Oct 12, 2009 #

Intervals 12:08 [5] 3.4 km (3:34 / km)
shoes: Mizuno WR 2009

4 trail intervals in Musqueam Park with Louise. Each loop is around 850m.
3:06.85 -- 3'14
3:03.11 -- 3'04
3:00.42 -- 2'55
2:57.80

Trail running 52:46 [2] 8.39 km (6:17 / km)
shoes: Mizuno WR 2009

35min warm up in PS park.

Trail running 45:22 [2] 6.13 km (7:24 / km)
shoes: Mizuno WR 2009

Beach run with John and Louise in the evening.

Sunday Oct 11, 2009 #

Trail running 1:49:35 [2] 21.06 km (5:12 / km)
shoes: Mizuno WR 2009

Nice run with Andy and Louise in PS park, all the way down to Jericho. Salish, Admiralty, Spanish, Sweet Meander. We lost Andy when cutting through the woods from SM to the reservoir, and when trying to find him, I lost Louise. We all made it home eventually. 4k tempo home. Nice day again!

Saturday Oct 10, 2009 #

Trail running 42:26 [3] 10.47 km (4:03 / km)
shoes: Mizuno WR 2009

9.00km tempo (35:47) on trails in Pacific Spirit Park. Nice sunny day, 15 degrees. Short warm up and down.

Thursday Oct 8, 2009 #

Intervals 6:40 [5] 2.4 km (2:47 / km)

Intervals with Louise at UBC. 4x400m, 4x200m. First higher speed workout in a while, so didn't do too many. Started Louise 7 seconds ahead on the last two 200m intervals, so that I could keep the pace up.

69.78 -- 2'15
68.40 -- 2'13
69.88 -- 2'12
70.76 -- 3'21

29.70 -- 2'22
31.22 -- 2'43
29.75 -- 2'09
29.72

C • Re; 1

Running warm up/down 1:10:28 [2] 8.58 km (8:13 / km)
shoes: Mizuno WR 2009

Swimming 20:00 [2] 0.7 km (28:34 / km)

Swimming at UBC with Nate and Louise.

Wednesday Oct 7, 2009 #

Orienteering race 27:41 [4] 6.24 km (4:26 / km) +50m 4:16 / km
shoes: Sportiva XC

WET at Jericho/Trimble Park. Nice course by Jeremy. Didn't charge my lamp enough, so all of a sudden it got dark while running down a hill. Managed to get through the last few controls without a light. Remo the italian mapper was there too.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Sportiva XC

with Andy.

Tuesday Oct 6, 2009 #

Trail running 1:10:15 [3] 13.66 km (5:09 / km)
shoes: Mizuno WR 2009

Clubrun with Andy in PS park. Salish, Spanish, Blanca, Back into the woods on Nature, Hemlock. Good pace.

Monday Oct 5, 2009 #

Trail running 1:01:19 [3] 14.11 km (4:21 / km)
shoes: Mizuno WR 2009

Lunchtime run on the trails in Pacific Spirit Park. Did a 10km tempo in 40:01, which felt easy, and then a 4km cool down. Nice day!

C • Oh, I miss the lunch run!! 2

Saturday Oct 3, 2009 #

Trail running race 28:54 [4] 7.9 km (3:39 / km) +100m 3:26 / km
shoes: Henrik's AdiZero

Cross country race at Crescent Park in White Rock. 4 loops in the park. Was in the lead trio for 2 laps. One guy then dropped off the back. Slowly lost the leader on the the last lap, and wasn't quite close enough at the end to battle in the sprint. Fun course, some small trails and some hills, pace felt good.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Mizuno WR 2009

C • Muren 4

Thursday Oct 1, 2009 #

Intervals 16:50 [5] 5.4 km (3:07 / km)
shoes: Henrik's AdiZero

Intervals at the UBC track with Louise. 5x1000m, and a 400m. Surprised and happy with the good times today. Felt much better than last week. Good 400 too.
Interval -- rest
3:09.93 -- 2:24
3:09.65 -- 2:15
3:10.33 -- 2:21
3:09.57 -- 2:44
3:08.55 -- 6:11

62.30

Running warm up/down 1:07:09 [2] 8.34 km (8:03 / km)
shoes: Mizuno WR 2009

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