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Training Log Archive: tnipen

In the 9 days ending Jun 13, 2010:

activity # timemileskm+mload
  Trail running4 4:08:21 23.31(10:39) 37.51(6:37) 164590.1
  Running6 3:13:27 21.49(9:00) 34.59(5:36) 9244.7
  Orienteering3 2:09:08 11.42(11:19) 18.38(7:02) 424103.3
  Tempo1 1:07:28 10.91(6:11) 17.55(3:51) 12050.0
  Intervals1 14:21 2.67(5:22) 4.3(3:20)14.4
  Total11 10:52:45 69.8(9:21) 112.32(5:49) 2281302.5

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Sunday Jun 13, 2010 #

5 PM

Running 53:49 intensity: (43:49 @2) + (10:00 @4) 10.92 km (4:56 / km) +71m 4:46 / km
shoes: Mizuno WR 2010

Easy run with Louise, Mathias, and Nathan from Vanier Park, around False Creek. Did a nice tempo on the way back.

Saturday Jun 12, 2010 #

9 AM

Intervals 14:21 [5] 4.3 km (3:20 / km)
shoes: Nike Track spikes

Running on the track with Mathias. M wanted to do the 5k time trial, but I wasn't feeling good in the legs, so decided to start running as see how it went. Ran 3k, then dropped back to pace Mathias for a while.

Looking forward to the real 5k on Friday.

Did a 200m in 27.8 and a 100m in 14.2 afterwards.

Running warm up/down 31:40 [2] 6.0 km (5:17 / km)
shoes: Mizuno WR 2010

12 PM

Trail running 41:12 [3] 1.43 km (28:46 / km) +611m 9:11 / km
ahr:155 max:171 shoes: Mizuno WR 2010

Ran/fast walked up the chief with Mathias and Graeme. Nice day.
6 PM

Orienteering 17:00 [4] 4.0 km (4:15 / km)
shoes: Mizuno WR 2010

Test running the sprint for WCOC in Whistler. najs.

Running warm up/down 45:45 [2] 5.69 km (8:02 / km)
shoes: Mizuno WR 2010

Warm up/down with Graeme, Adrian, Louise, and Emily.

Friday Jun 11, 2010 #

6 PM

Running 32:13 [2] 6.48 km (4:58 / km) +21m 4:54 / km
ahr:134 max:146 shoes: Mizuno WR 2010

Running around campus with Mathias, checking out the 5k course for next Friday.

Thursday Jun 10, 2010 #

5 PM

Tempo 1:07:28 intensity: (10:00 @3) + (57:28 @4) 17.55 km (3:51 / km) +120m 3:43 / km
shoes: Mizuno WR 2010

Thursday night tempo with Jacek and Mathias. Felt good today, but got bad bowel problems after 40 minutes. Had to let Jack get ahead and fight hard to not get parked. Was maybe 30 seconds behind at the end. Mathias running well.

Two more of these runs before the half marathon should be great.
C • cool, marathon, when are yo... 2

Wednesday Jun 9, 2010 #

8 AM

Trail running 40:14 intensity: (11 @1) + (51 @2) + (15:41 @3) + (23:31 @4) 8.38 km (4:48 / km) +21m 4:44 / km
ahr:147 max:162 shoes: Mizuno WR 2010

7 PM

Orienteering 45:51 [4] 6.27 km (7:19 / km) +77m 6:54 / km
ahr:161 max:176 shoes: Mizuno WA 2010

Tour d'OBIK day 6
Orienteering at Deep Cove. Mass start with Mathias. Went well in the beginning, picked a nice route to 7. Then it started to rain and I couldn't see anything through my glasses. Ran on map memory a few times which got me stuck in some green.

Quite a tough course with lots of route choice and fine navigation sections. Need to work a bit on o-flow again. Felt good physically.

Beat Mathias with 51 seconds, so I'm 1:13 behind overall.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno WA 2010

Warm up with Mathias for WET.

Monday Jun 7, 2010 #

6 PM

Trail running 26:45 [2] 6.29 km (4:15 / km) +13m 4:12 / km

Cruise around campus.

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
10 AM

Orienteering race 1:06:17 [4] 8.11 km (8:10 / km) +347m 6:44 / km
shoes: Integrator 2010

O-race at Cypress Falls... First time out orienteering in almost two months :( Technique a bit rusty. Quite a tough course (both physically and technically) set by Graeme. I very much enjoyed it! Nice to be racing for over an hour.

Quite tired from yesterday's long run, so had almost no power in the legs. Still managed to fight a bit when going uphill.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrator 2010


5K - Splits

Saturday Jun 5, 2010 #

9 AM

Trail running 2:20:10 intensity: (1:05:10 @2) + (1:15:00 @3) 21.4 km (6:33 / km) +1000m 5:19 / km
shoes: Mizuno WR 2010

Grouse to Deep Cove trail run with Jack. Louise ran it too, but ran mostly separate (finished not too far behind though!). Nice to enjoy the sun in Deep Cove afterwards.

Jack couldn't join us, because he was running back to Grouse again for a 40k+ trail run!

There was a mountain bike race on the trails we were running on... Tried to look for John but didn't see him.

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