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Training Log Archive: tnipen

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Cross country skiing3 4:52:32 35.98(8:08) 57.91(5:03) 76277.1
  Running7 4:04:00 27.34(8:55) 44.0(5:33)48.8
  Pool running4 2:42:31 0.31 0.549.9
  Trail running2 2:07:41 14.37(8:53) 23.12(5:31)25.5
  Snowshoeing1 1:25:00 5.59(15:12) 9.0(9:27) 20017.0
  Orienteering2 1:04:50 7.33(8:51) 11.8(5:30)27.9
  Tempo2 49:01 8.53(5:45) 13.72(3:34) 6039.2
  Cross country running1 36:15 5.9(6:08) 9.5(3:49)29.0
  Total19 17:41:50 105.35 169.55 1022314.4

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Thursday Dec 27, 2012 #

1 PM

Cross country skiing 2:02:32 intensity: (1:31:32 @2) + (31:00 @4) 23.91 km (5:07 / km) +462m 4:40 / km
shoes: Skiboots

Skiing with dad, Mathias, and John. Nice sunny day. Long loop from Vestmarkssetra to Mikkelsbonn, Vestergyllen, Sandungen lake, Gupu, back to Vestmarkssetra. Route: . Went fast with Mathias up to the first hut (31minutes). Low on energy from half way an onward.

Wednesday Dec 26, 2012 #

12 PM

Cross country skiing 1:30:00 [2] 16.0 km (5:38 / km) +300m 5:09 / km
shoes: Skiboots

Cross country skiing with Mathias, dad, and John. Took the main ski highway out of Sognsvann. Eventually turned off onto a 2-lane track and continued to Ullevålseter hut. Went on the west side of the lake on the way back. A lot of people out skiing today.

Tuesday Dec 25, 2012 #

11 AM

Cross country skiing 1:20:00 [2] 18.0 km (4:27 / km)
shoes: Skiboots

Cross country skiing with dad, Mathias, and John to Tverelva and back.

Friday Dec 21, 2012 #

1 PM

Pool running 42:00 [2]

Pool running with Louise and Alison at Riley Park Aquatic Centre.

Thursday Dec 20, 2012 #

6 PM

Pool running 40:00 [2]

Pool running at UBC.

Wednesday Dec 19, 2012 #

Pool running 43:22 intensity: (16:22 @2) + (12:00 @3) + (15:00 @4) 0.4 km (1:48:25 / km)

200m breast stroke (6:56), 200m front crawl (5:26). Then 5x3min running intervals. Went to Lord Byng pool.

Tuesday Dec 18, 2012 #

7 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: DS Trainers

Monday Dec 17, 2012 #

8 PM

Pool running 37:09 intensity: (27:09 @2) + (10:00 @4) 0.1 km (6:11:30 / km)

Pool running at Vancouver Aquatic Centre with Louise. Did 2x5mins. Swam two lengths as well.

Saturday Dec 15, 2012 #

Snowshoeing 1:25:00 [2] 9.0 km (9:27 / km) +200m 8:30 / km
shoes: La Sportiva 2012

Snowshoeing with Louise, Gilles, and Catherine at Mount Seymour. Rented some running snowshoes. First went to Dog Mountain, but this only took 20mins, so we then went up to the top of the chair lifts. Then down. Fun day to be outside!

Tuesday Dec 11, 2012 #

7 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: DS Trainers

TNT with the usual crowd at Oak Meadow Park. 9x3mins. Foot had been hurting since the weekend, so plan was to see how many I could do. Stopped after 1.

Monday Dec 10, 2012 #

7 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: DS Trainers

Easy run with Louise.

Friday Dec 7, 2012 #

4 PM

Trail running 47:41 [2] 8.12 km (5:52 / km)
shoes: Asics Nimbus 2011

EOS group run. Between 4th and 10th.
7 PM

Trail running 1:20:00 [2] 15.0 km (5:20 / km)
shoes: Asics Nimbus 2011

Easy run with Julien. Spanish down to Jericho, Admiralty, Marine Drive. One set of Wreck Beach stairs, Marine Drive to Sword Fern, Powerline, Sasamat. Pretty tired at the end.

Thursday Dec 6, 2012 #

7 PM

Tempo 19:00 [4] 5.2 km (3:39 / km)
shoes: DS Trainers

20minute tempo with Julian C. Did the first two laps with J, then picked it up on the last.
6:20 (3:48min/km)
6:40
5:57 (3:28min/km)

Running warm up/down 25:00 [2] 6.0 km (4:10 / km)
shoes: Asics Nimbus 2011

Wednesday Dec 5, 2012 #

7 PM

Orienteering race 24:50 [4] 5.8 km (4:17 / km)
shoes: Asics Nimbus 2011

Orienteering at BCIT. Fun course set by the Woods family. Felt decent.

Tuesday Dec 4, 2012 #

7 PM

Tempo 30:01 [4] 8.52 km (3:31 / km) +60m 3:24 / km
shoes: DS Trainers

6x5min intervals at Oak Meadow Park with Gilles, Julien, Louise, and Catherine. 1 min rest. Guys did 2 long loops, girls did 1 long and 1 short loop. Finished about at the same time. Legs felt good today.
4:56
4:57
4:59
5:02
5:03
5:03

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Asics Nimbus 2011

Warm up around BC Children's Hospital.

Sunday Dec 2, 2012 #

10 AM

Running 1:14:00 [2] 13.0 km (5:42 / km)
shoes: Asics Nimbus 2011

Easy run with Mike, Louise, Julian, Tristan, and Paul. 50% roads, 50% trails.
3 PM

Orienteering 40:00 [2] 6.0 km (6:40 / km)
shoes: La Sportiva 2012

Checking control locations at the Surrey Bike Park.

Saturday Dec 1, 2012 #

11 AM

Cross country running 36:15 [4] 9.5 km (3:49 / km)
shoes: NC XC 2012

Gunner Shaw in new cross country spikes. Legs didn't fell super on the warm up. Started out too fast and droped too much time on the second loop.
Think I had some slightly worn down 11mm or 13mm. About 30-40 s behind Nate, Gilles just overtook me with 500m to go. Put in a surge at 400, but couldn't hold it.
C • Consistent... 3

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Nimbus 2011

With Louise.

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