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Training Log Archive: tnipen

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m	load
Biking	19	28:09:24	444.37	(15.8/h)	715.15	(25.4/h)	5413	449.5
Pool running	7	4:14:56						123.5
Running	6	4:00:44	27.41	(8:47)	44.11	(5:27)	160	70.2
Trail running	5	2:33:40	20.05	(7:40)	32.27	(4:46)	279	49.3
Intervals	2	26:00	4.87	(5:21)	7.83	(3:19)		26.0
Orienteering	1	20:45	2.49	(8:21)	4.0	(5:11)		8.3
Strength	1	10:00						2.0
Total	37	39:55:29	499.19		803.36		5852	728.8

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Sunday Jul 31, 2011 #

3 PM

Trail running 54:07 [3] 11.82 km (4:35 / km) +154m 4:18 / km
shoes: Mizuno WR 2011

Run from work around the trails in PS park. Salish, Admiralty, Spanish, Salish, Swordfern, Concil, Deer Fern, Acadia.

Sad sight on SF, where another 500m has been gravelerized, one of the last nice sections between Salish and Council...

C • Sucks to hear about the gra... 4

Saturday Jul 30, 2011 #

12 PM

Biking 2:56:46 [2] 81.87 km (27.8 kph) +328m
shoes: Pearl Izumi bike shoes

Bike ride with Troy and Adam. Iona Island, towards Anasis Island, back River road, Knight Street bridge, Ridgeway.

Tempo down Marine Drive, back from Iona, and along River Road. Got dropped off the back of the pack while going back from Iona, so leared not to do that again. Skipped a turn pulling down River road instead. Nice sunny day!

C • Fun... 2

Thursday Jul 28, 2011 #

10 AM

Intervals 11:00 [5] 3.3 km (3:20 / km)
shoes: Mizuno WR 2011

11x1min, 1min off with Louise and Mike.

Running warm up/down 39:53 [2] 8.0 km (4:59 / km)
shoes: Mizuno WR 2011

Tuesday Jul 26, 2011 #

5 PM

Intervals 15:00 [5] 4.53 km (3:19 / km)
shoes: Mizuno WR 2011

5x3min, 2min off in Little Australia with Louise, Mike, and Paul.

C • You missed out 4

Running warm up/down 1:03:57 [2] 10.0 km (6:24 / km)
shoes: Mizuno WR 2011

Monday Jul 25, 2011 #

9 AM

Pool running 53:16

5x3min with Tristan.

Sunday Jul 24, 2011 #

9 AM

Running 51:55 [2] 10.46 km (4:58 / km) +144m 4:39 / km
shoes: Pearl Izumi bike shoes

First longer run. With Mike and Paul. This felt a little harder than it should have. Time to get in shape for this year's Tour de OBIK.

C • Great! You're back =) 1

Saturday Jul 23, 2011 #

1 PM

Biking 2:31:34 [2] 57.61 km (22.8 kph) +234m
shoes: Pearl Izumi bike shoes

Easy cycle down to Steveston and back. Richmond cycling means riding the big roads, which probably has the same benefit to the lungs as smoking a pack of cigarettes. Sunny and warm day!

6 PM

Biking 31:21 15.13 km (29.0 kph) +86m
shoes: Pearl Izumi bike shoes

Evening tempo ride. Troy&Nate's 9k ITT course. 38.8 km/h this time, 25s faster.

Friday Jul 22, 2011 #

5 PM

Trail running 40:03 [2] 6.23 km (6:26 / km)
shoes: Mizuno WR 2011

EOS group run.

Thursday Jul 21, 2011 #

8 PM

Running 24:47 4.99 km (4:58 / km) +2m 4:58 / km
shoes: Mizuno WR 2011

15x1min, 30s off. Went to Little Australia. Not going too hard.

Wednesday Jul 20, 2011 #

9 AM

Pool running 23:46

12x30s, with ~45s off. Quite tired in the legs today.

6 PM

Biking 40:33 [2] 17.44 km (25.8 kph) +133m
shoes: Pearl Izumi bike shoes

From home to Musqueam Park to hang out with the WET guys. Did a little loop in the Musqueam native reserve, back Ridgeway, Larch, 29th, Discovery.

Tuesday Jul 19, 2011 #

5 PM

Running 16:03 [4] 4.48 km (3:35 / km) +14m 3:32 / km
shoes: Mizuno WR 2011

8x2 min, 1 min off, on the road with Mike. Went from Park Warden's office and went towards Little Australia. Nice weather. Ran at Mike's pace.

Running warm up/down 27:09 [2] 2.19 km (12:24 / km)
shoes: Mizuno WR 2011

Monday Jul 18, 2011 #

9 AM

Pool running 24:30

6x2min, 1min off.

7 PM

Biking 1:51:57 [2] 50.6 km (27.1 kph) +224m
shoes: Pearl Izumi bike shoes

Home, tempo down Marine driver, Arthur Laing, down to Iona Island. Moderate westerly on the road to Iona. Then easy cruise through Richmond. It started getting dark and I forgot my light, so took Skytrain to 25th, and rode the local streets back.

Sunday Jul 17, 2011 #

10 AM

Biking 3:21:04 84.66 km (25.3 kph) +586m
shoes: Pearl Izumi bike shoes

From home to MEC, to get a cadence and speed sensor for my Garmin. Then over to Richmond via Cambie, Garden City Way, then onto Westminster Hwy, which was quite nice to ride along. Then the nightmare of trying to figure out how to cross the Alex Frasier bridge. Nordel way through North Delta, then random roads through Surrey, until a dead end out in the country side.

Didn't feel like trying to figure out the Patullo bridge, so used the skytrain from Scott Road instead! Down Marine Way from 22nd street sytrain station. Got a flat somewhere along Marine Way. 20 mins for my first changed flat ever. Along Kent, which is a quiet road, but quite damaged road surface. Back Ontario to meet up with Kristian.

C • Nice ride! 3

Saturday Jul 16, 2011 #

7 PM

Biking 19:16 [3] 10.68 km (33.3 kph) +52m
shoes: Pearl Izumi bike shoes

Waited all day for the promised clearing of rain... looked like it had finally stopped, so ventured outside. Within 5mins it was pouring heavily again, so just went home. I'll try again tomorrow.

Friday Jul 15, 2011 #

9 AM

Pool running 1:12:53

5x6min, 1min rest with Mike.

C • Next session 11

Wednesday Jul 13, 2011 #

5 PM

Pool running 34:25

10x1min, 1min rest.

7 PM

Orienteering 20:45 [3] 4.0 km (5:11 / km)
shoes: Mizuno WR 2011

Orienteering at Olympic Village. Too bad Pat wasn't there, because it would have been his golden opportunity to run at Olympic Village without embarassing himself, given that Alison used the infamous Pat-should-probably-consider-trying-a-different-sport shed as a control location.

C • That famous shed 7

9 PM

Biking 35:00 [2] 10.0 km (17.1 kph)
shoes: Pearl Izumi bike shoes

Finishing off today's triathlon by biking to and from WET with Louise.

Tuesday Jul 12, 2011 #

6 PM

Biking 1:14:57 [2] 31.27 km (25.0 kph) +258m
shoes: Pearl Izumi bike shoes

Biking with Kristian. Down Marine Dr. then up Cambie, a little tour of QE park, Ontario Street, dinner with alip and louise at Whole Foods. Back 8th.

C • Sorry for slowing you down.... 3

Monday Jul 11, 2011 #

9 AM

Strength 10:00 [2]

Pool running 15:00 [5]

5x3mins, 1min off. Mike was there to make sure I did it hard enough. He wasn't impressed with my 120bpm heartrate after the first one. 132bpm after the second meant no more flotation belt for me. Got it up to 178 after the 4th one, but he noticed I was having a hard time surviving, so I was allowed the belt on for the last one. Epic...

7 PM

Biking 52:50 [2] 26.1 km (29.6 kph) +200m
shoes: Pearl Izumi bike shoes

Evening bike trip. Legs felt good today, so good pace down Marine Drive to Granvile at 70th more or less uninterupted, except for a construction project at Dunbar. Then took it easy past all the street lights on Cambie and down Ridgeway.

Sunday Jul 10, 2011 #

5 PM

Running 17:00 [3] 4.0 km (4:15 / km)
shoes: Mizuno WR 2011

3x3.5min + 6.5min (because I had to hurry back).

Saturday Jul 9, 2011 #

9 AM

Biking 2:28:57 [3] 64.56 km (26.0 kph) +736m

Cycled to Deep Cove to see Louise win the knee knacker. Got there too early, just as the male winner finished the race. Decided to go find the road that intersects the KK route, couldn't find the one I had in mind, so went up Mount Seymour Pkwy instead. Just as I got to where the trail crossed the road, I saw Louise hammering down the trail.

Turned around and went to Deep Cove again. Back home Dollarton. Took me at least 10-15mins to figure out how the hell I get onto the second narrows bridge as a biker going southbound. Also, note to self, using the bike lane (two-way) against traffic on one-way Hornby is useless, because the lights are timed the other way. Hit every red light from Dunsmuir to Pacific. Nice day out!

8th, Alma, Cornwall, Burrard, Pacific, Union, Adanac, Cessiar, 2nd narrows, Dollarton. Back Dollarton, Main, Mountain Hwy, a few loops getting stuck at dead end at a golf course, finally found the way on from Main street. Cessiar, Adanac, Dunsmuir viaduct, Hornby, Pacific, Burrard, Cornwall, Alma, 9th.

C • Hornby 6

C • Secnd Nrrws southbound access 3

Friday Jul 8, 2011 #

6 PM

Biking 33:52 15.94 km (28.2 kph) +87m
shoes: Pearl Izumi bike shoes

Was planning to do the Spanish Banks hill a few times, but then while I was going down Chancellor I decided I should try Nate and Troy's 9k ITT course instead. Only managed a 37.8km/h average, well off N+T's 42-43.

Thursday Jul 7, 2011 #

6 PM

Trail running 17:30 [3] 3.86 km (4:32 / km) +45m 4:17 / km
shoes: Mizuno WR 2011

5x3.5min on 1.5min off.

Biking 23:33 8.63 km (22.0 kph) +63m
shoes: Pearl Izumi bike shoes

Trimble --> Macorams. Back with Louise.

Wednesday Jul 6, 2011 #

6 PM

Biking 1:41:59 [2] 42.25 km (24.9 kph) +332m
shoes: Pearl Izumi bike shoes

Trimble, Stanley Park, watched the WET mass start, then did one loop of the Stanley Park road (16:34), plus another half loop. Back Cornwall to UBC.

Tuesday Jul 5, 2011 #

5 PM

Pool running 31:06

5x4min in the pool.

6 PM

Trail running 21:00 [2] 5.25 km (4:00 / km) +51m 3:49 / km
shoes: Mizuno WR 2011

6x3min on, 2min off. Felt really tired at the start, which I haven't felt in a long time.

C • All that biking??? 1

Monday Jul 4, 2011 #

5 PM

Biking 2:25:55 [3] 65.15 km (26.8 kph) +652m
shoes: Pearl Izumi bike shoes

With John to Horseshoe Bay. Nice scenic route through West Vancouver. John continuing on to Squamish. Tough uphills in west van, but enough downhill in between to let the legs recover.

C • Sorry I missed out on this,... 1

Sunday Jul 3, 2011 #

Note

Preparing for club bike tomorrow. Need all the help I can get so that I can keep up to Kris. I decided to build my own rear aero wheel. My approach ($4.25 at Safeway) is considerably cheaper than buying pre fabricated wheels ($2000).

In a stationary position, even an untrained eye will probably recognize that it isn't a real aero wheel, so the trick to using this is to make sure the wheels are spinning at all times (i.e. do circles when stopped at a red light) to obfuscate the origin of the material.

Oh, and the strange pentagon addon behind the seat post -- that is another trick I picked up when looking at TT bikes at the bike store.

John, can I join vets ride now?

C • Lock II 2

C • Ludicrous Speed 2

1 PM

Biking 10:00 [3] 4.8 km (28.8 kph)
shoes: Pearl Izumi bike shoes

Home --> UBC

C • lock 3

6 PM

Biking 10:25 [3] 5.28 km (30.4 kph)
shoes: Pearl Izumi bike shoes

UBC --> Home

Saturday Jul 2, 2011 #

9 AM

Biking 4:39:43 [2] 100.46 km (21.5 kph) +1345m
shoes: Pearl Izumi bike shoes

Long bike ride. First went by MEC to get a bicycle map, but they were out. Took the skytrain from VCC to Lougheed. Then went through Coquitlam, Port Moody, Ioco Rd. to Belcarra Village. Back the same way to Rachel's house for lunch with Kris as well. Then I rode with Kristian up Burnaby Mountain -- how is that possible, I hear you say? -- stick Kris on a full suspension mountain bike, that's how. Rode his bike down Gear Jammer, while he rode my road bike down the hill. Quite experience. Then Lougheed Hwy, Central valley greenway, Cornwall, 4th, NW. Marine to UBC. Went to work, but quickly realized I wasn't going to get any work done today, 16th, had to do an extra little loop at the end to break 100k.

Thanks Rachel for great lunch and Kris for a fun clim up and down SFU.

Made the mistake of going up Gatesbury street in Coquitlam. Super steep road, had to stand up in first gear, and even then it was almost not possible to get up. I wonder if I can switch the rear cassette with the front rings for when I go out Mount Seymour, although I'm assuming this would be frowned upon by the road community.

Warm sunny day, probably 27 inland.

C • Make up your mind 2

Friday Jul 1, 2011 #

11 AM

Trail running 21:00 [3] 5.11 km (4:07 / km) +29m 4:00 / km
shoes: Mizuno WR 2011

6x3min run/walk. Got confused and did an extra 3mins at the end.

C • Nice! 2

7 PM

Biking 39:42 [3] 22.71 km (34.3 kph) +97m
shoes: Pearl Izumi bike shoes

Out biking, getting used to the clipin shoes. 16th, Marine Dr, Chancellor, turned around before Blanca, back Chancellor, Marine Dr, turned around near 41st, back Marine, 16th.

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