Sunday Mar 30 |
 | Trail running 1:10:45 [3]14.5 km (4:53 / km) | |
| ahr:146 shoes: Asics Cumulus |
| Run with thomas in PS park. The plan was to run for an hour, then meet up with the girls and do some stair intervals. But I felt quite bad during the run, stupid pollen, so I didn't really feel for doing any intervals. But we did two, which felt fairly easy and had good speed so that was good. Still a bad ending on a bad training week.. |
| Stairs hills 3:23 [4]0.3 km (11:17 / km) +150m 3:13 / km | |
| ahr:161 max:176 shoes: Asics Cumulus |
| Two intervals at the Museum stairs.
1:42 and 1:41 |
Saturday Mar 29 |
| Terrain running 1:00:07 [3]12.2 km (4:56 / km) +211m 4:32 / km | |
| ahr:146 max:168 shoes: Asics Cumulus |
| Running at deer lake with thomas. We run mostly in the grassy marshy area quite heavy but good exercise. Four hills and one marsh interval in the end.. |
Friday Mar 28 |
| Running warm up/down 1:10:00 [3]12 km (5:50 / km) | |
| shoes: Mizuno Wave Rider |
| Two warm ups and 1.5 cool downs around Husky stadium and inside Dempsey indoor in Seattle. Today I had 3h between the races so it was possible to cool down and get some rest in between. The Husky stadium was humongous with a capacity of 72.500 people, twice the size of the biggest stadium in Sweden, very cool to compete there. Too bad it was not sold out ;-).
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| Running race 8:42 [5]3 km (2:54 / km) +0m 2:54 / km vdot: 68.9 | |
| shoes: Asics Turbo Ghost II |
| 3000m @ UW meet in Seattle. When we left Vancouver it was snowing so it was not looking good for running. But when we arrived in Seattle the weather was quite nice without precipitation. But before the race started a storm arrived with winds up to 10m/s, not so fun to run in. Was hoping to get some good guys to run against so I just could stay in the pack, but realized after 800m that it was going to slow, went in front the rest of the race except in the end when one guy tried to pass me, but I sped up and left him behind. Felt good through the whole race, without the wind this would have been a PB for sure, guess I lost about 1-2s per lap depending on the wind.
1km: 2:54
2km: 2:55
3km: 2:53 |
| Running race 57 [5]0.4 km (2:22 / km) +0m 2:22 / km | |
| shoes: Asics Turbo Ghost II |
| third leg in the 4*400m team with Shane, Charlie and Luke. Was fun but I am not used to run that speed. No chance to follow the 50s 400m guys. |
Thursday Mar 27 |
| Running warm up/down 38:00 [2]7 km (5:26 / km) | |
| shoes: Mizuno Wave Rider |
| Easy run with petra to and from Langara gardens. |
| Intervals 8:00 [4]2.4 km (3:20 / km) | |
| shoes: Mizuno Wave Rider |
| Intervals in comfortable pace at the asphalt track at langara. 6*400m on about 77s. The first one was slightly longer and uphill after that on the track.
Took it quite easy today, race tomorrow. |
Wednesday Mar 26 |
| Trail running 30:30 [3]6 km (5:05 / km) | |
| shoes: Mizuno Wace Ascend |
| Warm up and cool down around Deer Lake with Thomas. |
| Orienteering race 26:10 [4]** 7 km (3:44 / km) | |
| 19c shoes: Mizuno Wace Ascend |
| WET @ Deer lake. Quite easy orienteering today, I only did two minor mistakes. Felt good running, probably since the last week been quite easy. No problems with my throat today, guess it was just the usual spring pollen reaction. |
Tuesday Mar 25 |
| Note | |
| (sick) (rest day) |
| Started to get a sore throat yesterday. It's better today but still a strange feeling in the throat and tired in the body. So no training today, hopefully I am recovered tomorrow. |
Monday Mar 24 |
| Trail running 2:00:15 [3]21.1 km (5:42 / km) | |
| ahr:148 shoes: Mizuno Wace Ascend |
| Long run with thomas, john, benoit and louise. Started from lynn headwaters and run the upper trail into cold lynn valley. It's a really nice trail, but today it was a lot of snow when we get a bit into the valley, around 0.5-1m. But the trail was hard packed so it was no problem to run. Turned around after about one hour and took the faster lower trail backed. thomas picked up the pace and we made our usual high speed finish, which took us back to lynn headwaters after 1:30 which was to short so we went around rice lake also.
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