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Training Log Archive: tnipen

In the 7 days ending Sep 26, 2010:

activity	#	time	miles		km		+m	load
Running	4	4:01:09	25.39	(9:30)	40.86	(5:54)	150	48.2
Trail running	2	1:41:34	11.77	(8:38)	18.94	(5:22)		20.3
Pool running	2	1:12:09						30.6
Tempo	2	49:42	8.25	(6:02)	13.27	(3:45)		39.8
Orienteering	1	28:48	3.2	(9:00)	5.15	(5:36)	100	23.0
Intervals	2	18:45	3.38	(5:33)	5.44	(3:27)	160	18.8
Swimming	1	10:00	0.12	(1:20:28)	0.2	(50:00)		4.0
Total	9	8:42:07	52.11		83.86		410	184.7

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Sunday Sep 26, 2010 #

10 AM

Running 1:30:00 [2] 18.79 km (4:47 / km) +150m 4:36 / km
shoes: Mizuno WA 2010

Long run in PS park with Paul, Mike, Al, and Rachel. SW Marine, Clinton, Sasamat, Vine Maple, Lily of the valley, Salish, Spanish, Cleveland, Spanish, Admiralty, NW Marine drive. Exactly 90minutes on the second.

5 PM

Intervals hills 8:00 [5] 1.44 km (5:33 / km) +160m 3:34 / km
shoes: Mizuno WR 2010

4x2min hill intervals with Louise and Kristian up Salish from NW Marine drive. Kris is a strong hill runner, he just took off, no chance to follow.

The last one was a reverse chase, with Louise starting 20s ahead of me, and Kristian 15 behind me. I did run the last one quite a bit faster.
368m, 2'34
363m, 3'04
375m, 5'31
417m

Running warm up/down 34:07 [2] 4.69 km (7:16 / km)
shoes: Mizuno WR 2010

Saturday Sep 25, 2010 #

11 AM

Note

Nice 2hour bike ride with Ingrid on the trails at Lost Lake. Did most of the green trails, tried some blue ones, but without suspension it's not to much fun. Great day!

Friday Sep 24, 2010 #

4 PM

Pool running 47:09

12x1min, 1min off pool intervals with Mike.

6 PM

Tempo 16:58 [4] 4.35 km (3:54 / km)
shoes: Mizuno WA 2010

Kristian missed yesterday's workout, so went and did 4x4min plus 4x1min trail intervals in PS park with him. Stayed behind as the pace was high enough that I'd need fresh legs to push the pace any faster. Skipped the 3rd one.

Hemlock at Nature down to Huckleberry, left on Deer Fern, left on Nature back to Hemlock. 1.1k each interval.

4:20.72 1'00
4:17.91 1'11
(4:23.21 1'16)
4:17.60 1'38

1.051km for the 4x1mins.

Trail running warm up/down 29:12 [2] 3.94 km (7:25 / km)
shoes: Mizuno WA 2010

Thursday Sep 23, 2010 #

4 PM

Tempo (ChancellorLoop) 32:44 [4] 8.92 km (3:40 / km)
shoes: Mizuno WA 2010

4x8min tempo intervals on trails in PS park. 1 minute rest between. Felt pretty good today. Did the whole workout 50 seconds faster than the last time, just before Barebones, Nice!

Splits: Cleveland: 2:46-2:52, Spanish: 3:49-3:57, Fork: 6:15, Salish: 6:50-6:57.

8:09.12 1'27
8:11.30 1'30
8:11.75 1'55
8:12.02

Running warm up/down 47:02 [2] 7.38 km (6:22 / km)
shoes: Mizuno WA 2010

8 PM

Pool running 25:00

3x5min intervals in the outdoor pool with Kristian. Nice to swim outside in the dark with light rain as well.

Swimming 10:00 [3] 0.2 km (50:00 / km)

200m medley, with each 50m as intervals. Wasn't really able to do the butterfly.

Wednesday Sep 22, 2010 #

6 PM

Orienteering race 28:48 [4] 3.2 mi (9:00 / mi) +100m 8:12 / mi
shoes: Mizuno WA 2010

Orienteering at Whytecliff park in West Van. Mass-start with Ian and Magnus. Eventually caught Jamie Steward. Got a little gap to Magnus on #10, but lost it on 11 when I couldn't see the flag. Took the ocean route to #15, forgetting the high tide, couldn't catch up to Magnus after that.

Fun tricky course.

Tuesday Sep 21, 2010 #

4 PM

Intervals 10:45 [5] 4.0 km (2:41 / km)
shoes: Nike Track spikes

20x200m intervals with 1min off, at the track with Mike, Kelsey, and Julien. Ran out of splits after 13 intervals. Started feeling tired after the 12th interval. The last 4 were quite tough, especially since I was by myself at that point. Ran into a moderate breeze (Beaufort 4) on the odd numbered intervals.
1) 30.75 1'07
2) 33.75 1'01
3) 33.36 1'07
4) 31.95 1'27
5) 32.77 1'07
6) 32.10 1'12
7) 32.36 1'11
8) 31.94 1'14
9) 33.19 1'10
10 32.50 1'07
11) 32.83 1'00
12) 32.12 1'19
13) 32.21
16) 30.5 (Raced Julien on his last one)
20) 31.3

Running warm up/down 1:10:00 [2] 10.0 km (7:00 / km)
shoes: Mizuno WR 2010

Warmup (30:48), strides, etc.

Monday Sep 20, 2010 #

Trail running 1:12:22 [2] 15.0 km (4:49 / km)
shoes: Mizuno WA 2010

Clubrun #95 in PS park with John, Nate, Ian, and of course Kristian. Salish, Admiralty, Spanish, Salish, Lily of the Valley, Salal, Hemlock, Salish, Council, Swordfern, through Acadia.

I hit my right knee on Sunday and have been limping all day. Managed to bruise the muscle just below the knee cap, so the leg wants to touch the ground in a fully extended fashion, which makes running look pretty funny. The first 5 minutes were tough, but gradually got a little better. Might have to skip intervals tomorrow if it doesn't get better.

C • knee =( 2

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