Training Log Archive: tnipenIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
9 AM
Running race 34:26 [4] 10.0 km (3:27 / km) +50m 3:22 / km vdot: 61.9
(sick) shoes: Asics Hyperspeed 3
2012 Sunrun. Still sick (post defence illness maybe?), was considering not running, but ran anyway since I didn't have a fever. Revised plan was to run 33:20.
Good start. The 3km marker was way off, otherwise it would have been a pretty nice 3k PB. Embarrassing how incorrect the km signs are for a national event of this level.
Within 10s of schedule at 6k. Got a stitch at 6km, and had to slow down a lot after that. Lost the pack with M. Bennett that I was in. First women passed me too. Recovered from stitch, but had more or less given up on a good time at that point. Still decent time given illness.
Nice support from the GVOC cheerleaders Alison, Meghan, Andrea, and Ellises. Also saw Bill A. on the Burrard street bridge. Saw Mike R, Terrence, Magnus, Nate, Jacek, Julian, Gord, Juliette, Leonid, and Zoltan out there.
3:00.53 downhill
3:19.51 -- 6;20.0
2:56.58 -- 9;16.6
3:47.98 -- 13:04.6
3:40.13 -- 16:44.7 bridge
3:21.19 -- 20:05.9
3:35.75 -- 23:41.7
3:37.62 -- 27'19.3
3:40.83 -- 31:00.1 bridge
3:26.17 -- 34:26.3
Good start. The 3km marker was way off, otherwise it would have been a pretty nice 3k PB. Embarrassing how incorrect the km signs are for a national event of this level.
Within 10s of schedule at 6k. Got a stitch at 6km, and had to slow down a lot after that. Lost the pack with M. Bennett that I was in. First women passed me too. Recovered from stitch, but had more or less given up on a good time at that point. Still decent time given illness.
Nice support from the GVOC cheerleaders Alison, Meghan, Andrea, and Ellises. Also saw Bill A. on the Burrard street bridge. Saw Mike R, Terrence, Magnus, Nate, Jacek, Julian, Gord, Juliette, Leonid, and Zoltan out there.
3:00.53 downhill
3:19.51 -- 6;20.0
2:56.58 -- 9;16.6
3:47.98 -- 13:04.6
3:40.13 -- 16:44.7 bridge
3:21.19 -- 20:05.9
3:35.75 -- 23:41.7
3:37.62 -- 27'19.3
3:40.83 -- 31:00.1 bridge
3:26.17 -- 34:26.3
C • Sigh 9
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3
Warm up with Louise and Bruce F, who we met on the bus on our way to downtown.
Saturday Apr 14, 2012 #
Note
(sick)
darn...
Thursday Apr 12, 2012 #
5 PM
Intervals 5:47 [5] 2.1 km (2:45 / km)
shoes: Asics Nimbus 2011
7x300m at the track with Gord, Louise, Nate, and Ian. Stride felt good.
51.02 -- 1'45
50.45 -- 2'05
49.70 -- 2'00
48.75 -- 2'01
49.22 -- 2'08
48.83 -- 2'02
49.50
51.02 -- 1'45
50.45 -- 2'05
49.70 -- 2'00
48.75 -- 2'01
49.22 -- 2'08
48.83 -- 2'02
49.50
Running warm up/down 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Asics Nimbus 2011
Wednesday Apr 11, 2012 #
5 PM
Intervals 10:51 [5] 3.4 km (3:11 / km)
shoes: Mizuno WR 2011 orange
4x800s while the EOS group did 600s. Did the last one as a 1000m. Missed intervals yesterday so did them today instead. Raining. Legs felt easy, probably could have pushed the pace a little more.
2:28.11 -- 2'34
2:34.26 -- 2'54
2:34.43 -- 2'50
3:14.21
2:28.11 -- 2'34
2:34.26 -- 2'54
2:34.43 -- 2'50
3:14.21
Running warm up/down 32:33 [2] 4.0 km (8:08 / km)
shoes: Mizuno WR 2011 orange
7 PM
Orienteering 21:07 [3] 5.0 km (4:13 / km)
shoes: Mizuno WR 2011 orange
WET at downtown/Stanley Park. Pouring rain again. Ran well.
Monday Apr 9, 2012 #
5 PM
Trail running 1:07:25 [2] 11.5 km (5:52 / km)
shoes: Asics Nimbus 2011
Run with Rachel and Louise in PS park. Huckleberry, Hemlock, Nature, Cleveland, Salish, Admiralty, West canyon, East canyon, Admiralty, Spanish, Blanca, 9th.