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Training Log Archive: tnipen

In the 30 days ending Sep 30, 2011:

activity # timemileskm+mload
  Trail running7 6:43:14 38.5(10:28) 61.97(6:30) 1445108.5
  Biking4 6:06:26 90.84(14.9/h) 146.2(23.9/h) 157790.9
  Running7 4:50:23 27.16(10:42) 43.7(6:39) 17958.1
  Tempo4 2:15:28 22.36(6:03) 35.99(3:46) 122108.4
  Orienteering1 30:00 3.73(8:03) 6.0(5:00)12.0
  Intervals1 16:00 2.98(5:22) 4.8(3:20)16.0
  Total17 20:41:31 185.58(6:41) 298.66(4:09) 3323393.8
  [1-5]15 20:41:28

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Tuesday Sep 27, 2011 #

5 PM

Biking 1 [0] 0.0 km

Troy's ITT and TTT.

Biking 1 [0] 0.0 km

Sunday Sep 25, 2011 #

9 AM

Trail running 1 [0] 0.0 km

Troy's half marathon in Bellingham. A 1:22:34, nice time, good enough for New York!

Tuesday Sep 20, 2011 #

Note
(sick)

7 PM

Orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Mizuno WR 2011

WET at confederation Park. Ran with Louise in the beginning then took off. Nice course by Rachel.

Monday Sep 19, 2011 #

7 PM

Trail running 48:00 [2] 7.0 km (6:51 / km)
shoes: Mizuno WR 2011

Clubrun with Louise, Zoltan, Tak, and Aileen.

Sunday Sep 18, 2011 #

10 AM

Trail running 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: Mizuno WR 2011

Trail run with Louise and Jack from Lynn Headwaters. Ran around Rice Lake, then let the others continue, while I walked down to the next bridge across Lynn Creek. Varley trail. Ran back to LH on the gravel road from the north.
C • hmmm... 4

Saturday Sep 17, 2011 #

10 AM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno WR 2011

Trail running race 29:21 [4] 7.68 km (3:49 / km) +66m 3:40 / km
shoes: Mizuno WR 2011

Cross country race at Mundy Park. 1km, followed by two 3k loops, then 1k back to the finish. Fairly hilly course. Didn't have a great race -- the speed wasn't there.

Around 3 mins behind Drew, who is in great shape at the moment.

Thursday Sep 15, 2011 #

5 PM

Biking 24:28 [2] 9.29 km (22.8 kph) +64m
shoes: Pearl Izumi bike shoes

Biking 1:03:53 [3] 33.43 km (31.4 kph) +297m
shoes: Pearl Izumi bike shoes

Vancouver Cycle Series bike race through Stanley Park, organized by Troy. 3.5 laps, 4 times up to Prosect point. Didn't really have much change hanging on to the lead pack of 10-15, so rode by myself most of the way. Decided to put on a red light on the 3rd lap, since it was getting dark. Lost about 1:10 on that. Then as I get to the top for the third time JM has showed up at the finish line, ready to drag me around the loop for the fourth time. Needless to say, 4th lap was the fastest.

Biking 39:06 [2] 12.77 km (19.6 kph) +144m
shoes: Pearl Izumi bike shoes

Tuesday Sep 13, 2011 #

5 PM

Tempo 45:31 [4] 11.68 km (3:54 / km)
shoes: Mizuno WR 2011 orange

12k tempo with Nate and Troy. Goal was to do Troy's half-marathon pace, 3:56 min/km. Ran the seawall clockwise. Probably felt harder than it should have, but never had to push the pace.
C • Tempo 2

Running warm up/down 35:46 [2] 6.65 km (5:23 / km) +155m 4:49 / km
shoes: Mizuno WR 2011 orange

Monday Sep 12, 2011 #

7 PM

Trail running 51:01 [3] 10.26 km (4:58 / km) +102m 4:44 / km
shoes: Mizuno WR 2011

Clubrun with Zoltan, Nate, and Troy. Sasamat, Hemlock, Council, Swordfern, Salish, Powerline, Swordfern, Spanish, Little Australia, Blanca.

Sunday Sep 11, 2011 #

10 AM

Biking 3:34:38 [2] 78.73 km (22.0 kph) +958m
shoes: Pearl Izumi bike shoes

Long bike/run with Nathan. Started out with a flat tire on my way to meet Nate. I figured since this was my third flat in ~100k or riding that I must be doing something wrong when changing tubes. Nate pointed out that removing big chunks of sharp metal from the inside of the tire before raplinc g the tube generally reduces repeating flats, and that continually replacing the inner tube would likely not be sustainable in the long run. I tried his approach and had no problems after that.

Went from home via Commercial station to Sasamat lake. Then did a 16k run over the ridge and along Bunzen Lake. Saw almost no-one out on the trails, but probably several thousand people at the two beaches. Back to home afterwards. Got quite tired on the run even though we were jogging slowly, and couldn't really keep up to Nate.

Great trip!

Trail running 1:53:12 [2] 15.57 km (7:16 / km) +500m 6:16 / km
shoes: Mizuno WR 2011

Saturday Sep 10, 2011 #

10 AM

Tempo (ChancellorLoop) 33:29 [4] 8.92 km (3:45 / km) +60m 3:38 / km
shoes: Mizuno WR 2011

4x8min on trals with Paul and Mike. Spanish was closed due to bridge construction with three barriers, so had to jump/run around those on the first interval. Then moved them on the second, hence the slower times. Total 1:36 slower than Nov 4, 2010.
8:19.24 (1'41)
8:30.75 (1'29)
8:22.83 (1'37)
8:16.65
Splits: Pioneer (2:50-2:52), Spanish (3:56), Junction (6:18-6:21), Salish (6:58-7:01).

Running 31:10 [2] 4.39 km (7:06 / km) +11m 7:01 / km
shoes: Mizuno WR 2011

Thursday Sep 8, 2011 #

4 PM

Intervals 16:00 [5] 4.8 km (3:20 / km)
shoes: Mizuno WR 2011

8x2min intervals on the trails in PS park with Louise, Troy, and Mike. Distance is a guess. Started at 4th, Salish, Hemlock, Council, Salish, to 16th.

Running warm up/down 52:51 [2] 7.0 km (7:33 / km)
shoes: Mizuno WR 2011

Tuesday Sep 6, 2011 #

4 PM

Tempo 24:57 [4] 6.84 km (3:39 / km) +28m 3:34 / km
shoes: Mizuno WR 2011

5x5min grass intervals on the program. Loop reconnaissance with Mike at the grasy fields by the track. Tried to find a 1600m and 1200m loop. 2 min rest. Slow pace, still have a long way to go.
2x1600m, 1x1300m, 2x1200m
5:44.00 1.60km (3:35min/km)
5:44.77 1.58km (3:38minkm)
4:43.69 1.27km (3:43minkm)
4:22.42 1.20km (3:39min/km)
4:22.35 1.19km (3:41min/km)

Running warm up/down 1:11:14 [2] 9.71 km (7:20 / km)
shoes: Mizuno WR 2011

Sunday Sep 4, 2011 #

11 AM

Trail running 2:06:39 [2] 15.45 km (8:12 / km) +677m 6:43 / km
shoes: Mizuno WR 2011

Long run with Louise on the north shore. Started at Park Royal. Up Capilano River to the dam, then to Grouse, Baden Powel, down Mosquito Creek to Lonsdale Quay.
C • Sounds fantastic! 4

Saturday Sep 3, 2011 #

9 AM

Tempo 31:31 [4] 8.55 km (3:41 / km) +34m 3:37 / km
shoes: Mizuno WR 2011

4x7min trail intervals with Mike, Louise, and Rachel. The first loop was from Park wardens, 16th, Salish, Lily of the Valley, Salal, 16th. This was too long, so moved down to the powerline instead. Splits: Salish (1:21-1:26), LoTV (1:56-2:02), Cleveland (3:06-3:12), Salal (5:16-5:28).
8:14.20 (3:39min/km), 4'45
7:34.37 (3:41min/km), 1'26
7:49.29 (3:47min/km), 1'11
7:53.50 (3:43min/km)

Running warm up/down 39:29 [2] 5.02 km (7:52 / km)
shoes: Mizuno WR 2011

Friday Sep 2, 2011 #

4 PM

Running 29:53 [2] 4.94 km (6:03 / km) +13m 5:58 / km
shoes: Mizuno WR 2011

EOS group run.

Thursday Sep 1, 2011 #

6 PM

Biking 24:19 [3] 11.98 km (29.6 kph) +114m
shoes: Pearl Izumi bike shoes

Biking down to Spanish Banks, around UBC, 16th. Then got a flat...
C • an amazing new area at Whistler 2
C • Remind me to sign out from ... 3

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