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Training Log Archive: tnipen

In the 7 days ending Oct 28, 2012:

activity	#	time	miles		km		+m	load
Trail running	1	2:15:03	10.69	(12:38)	17.2	(7:51)	1109	54.0
Running	3	1:50:00	9.94	(11:04)	16.0	(6:53)		22.0
Cross country running	1	36:20	6.21	(5:51)	10.0	(3:38)	100	29.1
Orienteering	1	36:20	2.3	(15:48)	3.7	(9:49)	120	7.3
Intervals	1	17:03	3.48	(4:54)	5.6	(3:03)		17.0
Total	5	5:34:46	32.62	(10:16)	52.5	(6:23)	1329	129.4

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Sunday Oct 28, 2012 #

3 PM

Trail running 2:15:03 [3] 17.2 km (7:51 / km) +1109m 5:56 / km
shoes: La Sportiva 2012

Diez Vista trail run with Julien and Gilles. Louise and Catherine ran by themselves. Decent weather made for good views of the Indian Arm. Got pretty tired after an hour, which slowed the others down a bit.

GPS track.

Saturday Oct 27, 2012 #

3 PM

Cross country running race 36:20 [4] 10.0 km (3:38 / km) +100m 3:28 / km
shoes: Saucony X-spikes

BC Cross championships at Clearbrook park in Abbotsford. 5x2km loops mainly on grass. Two showrt, but steep hills per lap. Good competition, probably finished somewhere between 20th and 30th. Hit my forearm on a rusty metal pole used to hold the course flags when trying to cut a corner. Luckily UBC hospital was open for some de-tetanus medication.

12mm in front, 7mm in the back. Too much gravel to pull out longer ones.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Saucony X-spikes

Warm up with Louise and while watching Louise do her race.

Thursday Oct 25, 2012 #

7 PM

Orienteering 36:20 [2] 3.7 km (9:49 / km) +120m 8:27 / km
shoes: La Sportiva 2012

Night orienteering with Louise at Robert Burnaby Park.

Wednesday Oct 24, 2012 #

6 PM

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Nimbus 2011

Placing controls at Trout Lake.

Tuesday Oct 23, 2012 #

7 PM

Intervals 17:03 [5] 5.6 km (3:03 / km)
shoes: Asics Hyperspeed 3

7x800m on the track with Julien, Gilles, Adam, Nick, Louise, and Catherine. Goal was 2:24, didn't quite have the motivation to push the last 200m. Pace felt comfortable. Adam: 2:35-2:40, Louise 2:57-2:58.
2:24.18 -- 2'30
2:26.16 -- 2'55
2:24.50 -- 2'55
2:27.13 -- 2'43
2:25.72 -- 2'40
2:28.25 -- 2'46
2:27.14

Average: 2:26.15

Running warm up/down 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Asics Nimbus 2011

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