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Training Log Archive: tnipen

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m	load
Rollerskiing	9	6:43:38	56.28	(7:10)	90.57	(4:27)	380	119.9
Cross country skiing	4	5:44:24	41.14	(8:22)	66.21	(5:12)	800	96.0
Biking	4	4:32:28						60.5
Running	4	3:28:07	22.2	(9:22)	35.73	(5:49)	100	41.6
Elliptical	4	1:49:00						32.6
Trail running	2	54:23	6.73	(8:05)	10.83	(5:01)		10.9
Swimming	2	46:07	1.4	(32:59)	2.25	(20:30)		25.8
Intervals	1	13:01	2.49	(5:14)	4.0	(3:15)		13.0
Orienteering	1	9:52	1.03	(9:37)	1.65	(5:59)		3.9
Strength	1	2:00						0.4
Total	28	24:23:00	131.26		211.24		1280	404.7

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Sunday Jan 31, 2010 #

8 AM

Biking 1:40:00 [2]

Placing the Score-O controls.

C • Hey Thomas! Are you running... 7

12 PM

Biking 1:17:00 [2]

Picking up the controls. Someone had moved control 42 about 100m, which I coincidentally happened to cycle by.

3 PM

Rollerskiing 30:22 [3] 8.47 km (3:35 / km)

Same as yesterday. Better conditions today, as the roads we're more dry, though a whole minute faster than yesterday.
08:04.97 2.24km
11:11.37 3.12km (loop)
11:06.06 3.11km (home)

Biking through Pacific Spirit Park to check out the controls for tomorrow's score-o. Raining and muddy. Council was closed between Salish and Iron Knee because of trail danger... my guess is that a leaf (or possibly even a twig!) fell on the trail.

4 PM

Rollerskiing 31:35 [3] 8.48 km (3:43 / km)

Nice rollerski from home to the stadium roundabout, then a Lower/West Mall loop, then home. My waxing job was perfect today!
08:39.42 2.25km
11:34.13 3.12km (loop)
11:21.89 3.11km (home2)

Friday Jan 29, 2010 #

Swimming 18:30 [4] 1.0 km (18:30 / km)

Front crawl at UBC. 9:11 at half way, but couldn't keep that all the way in.

Swimming warm up/down 5:00 [3] 0.25 km (20:00 / km)

C • Ambleside WET 3

Thursday Jan 28, 2010 #

Rollerskiing 1:08:31 [2] 15.78 km (4:21 / km)

Rollerskiing from home, did 3 loops on West/Lower mall.
Getting better at balance for doing 1-skate.
14:12.59 2.59km (to SRA)
16:03.70 3.79km (loop)
12:35.83 3.13km (loop)
12:37.25 3.16km (loop)
13:01.93 3.12km (home2)

C • Rollerskiing?? 2

Wednesday Jan 27, 2010 #

4 PM

Rollerskiing hills 14:21 [4] 2.16 km (6:39 / km) +180m 4:42 / km

Hill intervals at Jericho.
5:25 876m (all the way from the Discovery)
4:24 638m (from Trimble to Blanca)
4:32 642m (from Trimble to Blanca)

Was going to do a few more, but got bored walking down the long hill.

Rollerskiing warm up/down 28:33 [2] 6.63 km (4:18 / km)

From home to the hill and back.

Rollerskiing 17:36 [2] 4.56 km (3:52 / km)

Home to the roundabout by the Stadium via West Mall and back same way.

Tuesday Jan 26, 2010 #

7 PM

Trail running 29:23 [2] 5.83 km (5:02 / km)
shoes: Mizuno WR 2009

Clubrun with John, Ian the hardman, and Maxim the German (how cool is it to have a European sportdrink named after you...). Wanted to test the knee by doing a 30 min run. Knee was fine, but could feel it getting a little less good at the end. The others did the usual, except Swordfern after 16th, Marine, and home on Salish. 17.67 km in 88:41 mins.

Rollerskiing 20:44 [2] 5.0 km (4:09 / km)

Rollerskiing around campus. Approximate distance. Technique felt good today.

Sunday Jan 24, 2010 #

Rollerskiing 45:22 [3] 12.1 km (3:45 / km)

Rollerskiing from Totem Park along SW Marine to 41st. Same way back, and home via West Mall and Tryvannstårnet. Good day for skiing!

Rollerskiing warm up/down 10:09 [2] 1.54 km (6:35 / km)

With Louise to Totem Park.

Strength 2:00 [2]

Saturday Jan 23, 2010 #

Rollerskiing hills 11:25 [5] 1.72 km (6:38 / km) +200m 4:12 / km

4 hill intervals with Louise, with me on rollerskis. Hill along 2nd avenue between Trimble and Tolmie. First block was a nice moderate steepness, the second half was quite steep and the road was a bit rough. Doing classic up the steep part on the last two was a lot better.
2:51.90 -- 4'41
2:52.57 -- 5'01
2:52.25 -- 4'59
2:48.15

Rollerskiing warm up/down 57:54 [2] 9.9 km (5:51 / km)

From home to the hill and back. Met a guy that commented that "it is January, shouldn't you be in the mountains?" Then he realized, "Oh right".

Friday Jan 22, 2010 #

Elliptical 10:00 [5]

20 x 30secs high intensity on the elliptical at Granville Island CC. Quite hard work.

Elliptical warm up/down 14:00 [3]

Recovery jog and warmup/cool down.

Thursday Jan 21, 2010 #

Note

no time to train, busy all day plus long flight home.

C • are you changing business t... 5

Wednesday Jan 20, 2010 #

Biking 30:00 [3]

Biking in the gym at the hotel. Biked a "hill" course. Legs were filled with lactic acid after only 10 minutes. Pushed on and did 30 mins. Just broke 15km, at 9.35 miles.

Tuesday Jan 19, 2010 #

Elliptical 30:00 [2]

30 mins on the elliptical traininer. Same "cross country" course as yesterday. This time 3.67 miles.

C • the elliptical trainer is r... 2

Monday Jan 18, 2010 #

Elliptical 30:00 [2]

3.24 miles on the elliptical trainer at the hotel.

Sunday Jan 17, 2010 #

Swimming 22:37 [3] 1.0 km (22:37 / km)

Swimming with Louise at UBC. Alternating breast stroke and front crawl every 25 minutes.
11:25 first 500
11:12 second 500

Saturday Jan 16, 2010 #

2 PM

Rollerskiing 31:37 [2] 8.06 km (3:55 / km)
shoes: Skiboots

Rollersking on the quiet roads between my place and PS park. Did 4 loops on a 1.975km loop.

Friday Jan 15, 2010 #

9 PM

Rollerskiing 35:29 [2] 6.17 km (5:45 / km)
shoes: Skiboots

Looks like ITBS is back again, so a lot of rollerskiing from now on.
Rollerskiing at UBC. Frognerseteren to Tryvannstua along East mall. Then to Tryvannstårnet via West mall, down Main mall to Agronomy, back along East mall back home to Frognerseteren.

Elliptical 25:00 [2]

20 minutes on a device they call an elliptical trainer. Apparently I did "2 miles"... what the hell does that even mean on an elliptical trainer.

Wednesday Jan 13, 2010 #

Orienteering 9:52 [3] 1.65 km (5:59 / km)
shoes: Mizuno WR 2009

WET at QE. Dropped out at control 8 because of knee pain. Too bad because it was a great course. Of the better ones I've seen in QE park.

Tuesday Jan 12, 2010 #

Running 45:00 [2] 8.5 km (5:18 / km)

Clubrun from Carol's house with John, Ian, and Andy. LoTW, Salish, Admiralty, Spanish. Cut it short at Blanca because of knee pain.

Monday Jan 11, 2010 #

6 PM

Intervals 13:01 [5] 4.0 km (3:15 / km)
shoes: Henrik's AdiZero

Intervals with Ian at the track. Heavy rain and windy, but warm (11 degrees). Not feeling super-pigg today. Ian doing intervals in around 2:45-2:50.

5 x 800m
2:31.16 -- 2'19
2:35.88 -- 2'49
2:37.60 -- 2'28
2:40.10 -- 2'47
2:41.47

Running warm up/down 59:37 [2] 8.93 km (6:41 / km)
shoes: Mizuno WR 2009

C • normal flight??? 2

Sunday Jan 10, 2010 #

Running 53:00 [2] 9.2 km (5:46 / km)
shoes: Mizuno WR 2009

Back in Vancouver where it is 30 degrees warmer than at home. Ran with Nate and Louise in PS park.

Saturday Jan 9, 2010 #

Running 50:30 [2] 9.1 km (5:33 / km) +100m 5:16 / km
shoes: Mizuno WR 2009

Ran from Statoil office to home.

Wednesday Jan 6, 2010 #

Trail running 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno WR 2009

Trail run with Mathias in Daeliskogen. -17 degrees.

Tuesday Jan 5, 2010 #

Cross country skiing 1:08:06 [3] 15.56 km (4:23 / km) +300m 4:00 / km
shoes: Skiboots

Same skiing as yesterday in the evening in the lit loop. Not as fast today without Mathias pushing.

Monday Jan 4, 2010 #

Cross country skiing 1:07:27 [3] 15.56 km (4:20 / km) +300m 3:57 / km
shoes: Skiboots

Skating with Mathias at Fossum (the land of Simen Østensen). 4 x 4km on the lit loop. Sweet skating conditions today. Went quite fast today on the hilly course. Nice view of all the lights of Oslo across the valley when coming down the long hill at the end.
1) 16:41 (3.94km) (4:14min/km)
2) 15.34 (3.86km) (4:02min/km)
3) 18:03 (3.87km) (4:40min/km)
4) 16:31 (3.72km) (4:26min/km)

Note

C • nice, big difference. Did y... 1

Sunday Jan 3, 2010 #

Cross country skiing 2:03:06 [2] 22.29 km (5:31 / km)
shoes: Skiboots

Classic skiing with dad and Mathias in Nordmarka from Sognsvann.

Heavy traffic on the 118 out of Songsvann towards Ullevålseter, even with three lanes. Branched off after 1km onto the parallel, but slightly longer 371/126, but still heavy. Less traffic after Ullevålseter towards Kobberhaughytta on 125. Scenic skiing through the many higher altitude marshes on 119/396 from KHH to Tryvannstua. Nice long downhill on 361/302 back to Sognsvann.

Saturday Jan 2, 2010 #

Cross country skiing 1:25:45 [2] 12.8 km (6:42 / km) +200m 6:13 / km
shoes: Skiboots

Classic skiing with my dad in Vestmarka, from Vestmarksetra to Mikkelsbonn on skitrail 331/598 back via Furuholmen on 307.

Have had a cold the last few day so took it easy.

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