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Training Log Archive: tnipen

In the 7 days ending Jul 22, 2018:

activity	#	time	miles		km		+m	load
Stroller-running	3	3:11:06	21.98	(8:42)	35.37	(5:24)	409	40.8
Running	3	2:21:58	14.09	(10:04)	22.68	(6:16)	194	28.4
Tempo	2	57:34	9.92	(5:48)	15.96	(3:36)	80	31.5
Orienteering	1	32:14	3.03	(10:39)	4.87	(6:37)	105	9.0
Terrain running	1	24:06	1.27	(19:01)	2.04	(11:49)		4.8
Total	6	7:26:58	50.28	(8:53)	80.92	(5:31)	788	114.5

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Sunday Jul 22, 2018 #

3 PM

Orienteering 32:14 4.87 km (6:37 / km) +105m 5:59 / km
ahr:156 max:178 shoes: Inov8 red

Adrian Zissos Celebration of life in Cochrane. A really nice service with around 200 people honouring an amazing, inspiring, and great friend. FWOC organized orienteering afterwards. Fun area with open grassy fields mixed with some hills and thicker vegetation.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 red

Saturday Jul 21, 2018 #

2 PM

Tempo 33:14 [4] 8.92 km (3:44 / km) +60m 3:36 / km
ahr:150 max:183 shoes: Brooks Launch 2018

4 x around the Chancellor loop. Ok times since I was running by myself. Got a slow start on the third, and had to catch up 6s on the last 5 minutes. 1:31 slower total time than record time in 2010. Splits for 8:20 pace: Cleveland (2:48), Spanish (3:56), Fork (6:21), Salish (5:59).

Running 1:03:32 [2] 11.4 km (5:34 / km) +86m 5:22 / km
shoes: Brooks Launch 2018

Friday Jul 20, 2018 #

4 PM

Stroller-running 50:00 [2] 8.0 km (6:15 / km) +75m 5:58 / km
ahr:109 max:142 shoes: Brooks Launch 2018

Thursday Jul 19, 2018 #

10 AM

Stroller-running 1:03:19 13.33 km (4:45 / km) +157m 4:29 / km
ahr:151 max:182 shoes: Asics adios

Running with Julien in Pacific Spirit Park. Set a new min/k record :D

Wednesday Jul 18, 2018 #

10 AM

Stroller-running 1:17:47 [2] 14.05 km (5:32 / km) +177m 5:13 / km
ahr:153 max:179 shoes: Inov8 red

Took Tessa for a run after the terrain run. Passed a lady who, after seeing Tessa's white and red polka dot outfit, asked if she was wearing the Tour de France King of the mountain outfit.

Terrain running 24:06 [2] 2.04 km (11:49 / km)
shoes: Inov8 red

Nice terrain run with Louise. Some nice sections but some dense stuff too.

Tuesday Jul 17, 2018 #

9 AM

Tempo 24:20 [2] 7.04 km (3:27 / km) +20m 3:24 / km
ahr:134 max:192 shoes: Asics adios

Did 4 x the Park sport loop that Mike used to make us do. The best time on this loop is 5:51 average for 5 times with 1 min rest, but that was right before peak shape for the 2011 Sunrun. Also back then Tristan was keeping me company with 5:43s. Splits: Turn onto Salish 1:41-1:43, powerline 2:35-2:38, Cleveland 3:55-3:58, 16th 5:22-5:25.
6:03.4 - 1'30
6:04.7 - 1'30
6:06.3 - 1'35
6:05.6

Running 1:08:26 [2] 10.28 km (6:39 / km) +108m 6:19 / km
shoes: Asics adios

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