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Training Log Archive: tnipen

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m	load
Running	33	20:33:02	151.69	(8:08)	244.12	(5:03)	946	292.9
Trail running	8	6:04:24	34.68	(10:30)	55.81	(6:32)	2160	97.1
Tempo	5	2:27:48	24.4	(6:03)	39.27	(3:46)	223	118.2
Biking	1	56:54						11.4
Orienteering	1	47:22	4.38	(10:49)	7.05	(6:43)	168	9.5
Intervals	5	39:28	7.95	(4:58)	12.8	(3:05)	44	39.5
Total	39	31:28:58	223.1		359.05		3541	568.5

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Sunday May 30, 2010 #

8 AM

Running race 27:41 [4] 8.0 km (3:28 / km) +80m 3:18 / km
shoes: Asics Hyperspeed 3

Was going to run the Ironknee, but it got too difficult for me to figure out how to get to Deep Cove, plus there would be no guarantee there would be space on the shuttle bus to Grouse.

Luckily the Shaughnessy 8k was on at the same time, which I have been meaning to run for years. Quite a hilly road course so no intentions of setting a PB. Goal was 28:00, ran in 27:41, so quite happy with that. 10s behind Dan's time last years, so that's a good sign. 6th place overall.

Found my paceman Skarsgaard right at the start. Stayed with him until 2k, then went ahead as I went faster on the downhills. He caught me at 6.5k going up the hill, no chance hanging on so let him drift 5 seconds ahead at the finish.

C • Great Race 1

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

11 AM

Trail running 21:14 [2] 2.2 km (9:39 / km) +80m 8:10 / km
shoes: Mizuno WR 2010

Checking some control locations at Cleveland Dam for the WET.

4 PM

Running 26:09 [2] 5.55 km (4:43 / km) +50m 4:31 / km
shoes: Mizuno WR 2010

Ran around campus in the rain. Ran part of the 5k route backwards. Sweet last k of that race!

Saturday May 29, 2010 #

3 PM

Trail running 39:29 [3] 8.86 km (4:27 / km) +44m 4:21 / km
shoes: Mizuno WR 2010

Run with Nate in PS park. Salish, Swordfern, Council, Sasamat, Huckleberry, Deer Fern, Hemlock, Salish.

Friday May 28, 2010 #

10 AM

Running 34:41 [2] 6.39 km (5:26 / km) +20m 5:21 / km
shoes: Mizuno WR 2010

Last lunch run with the guys. Very warm today. Ran West and North.

Thursday May 27, 2010 #

7 PM

Tempo 22:29 [4] 6.03 km (3:44 / km) +60m 3:33 / km
shoes: Mizuno WR 2010

Was intending to do an easy run, but the legs felt really good, so did a 2x3km tempo down the Boulder Creek pathway. Didn't push so hard on the way back.

Noticed that the GPS screwed up the distance when I went under the last bridge on the first 3k. GPS missed 20-30m, since the average pace dropped 2s/km almost instantly. Hopefully it doesn't always do this under bridges.

10:47.65, 3.03km
11:41.18, 3.03km

Running 15:20 [3] 2.77 km (5:32 / km)

Wednesday May 26, 2010 #

11 AM

Running 52:07 [2] 9.16 km (5:41 / km) +39m 5:34 / km
shoes: Mizuno WR 2010

Lunch run with the group. Western loop.

Tuesday May 25, 2010 #

6 PM

Tempo 22:21 [4] 6.01 km (3:43 / km) +60m 3:33 / km
shoes: Mizuno WR 2010

2x3km tempo on the bike path. 1.5km jog between the two. A bit slow speed, but the path is quite undulating, with 4 road underpasses each way.
10:58, 11:23

Running warm up/down 30:55 [2] 6.04 km (5:07 / km)
shoes: Mizuno WR 2010

Monday May 24, 2010 #

11 AM

Running 32:16 [2] 6.07 km (5:19 / km) +22m 5:13 / km
shoes: Mizuno WR 2010

Lunch run with the guys. Cottonwood loop.

5 PM

Running 56:19 12.57 km (4:29 / km) +106m 4:18 / km
shoes: Mizuno WR 2010

Group run with the FleetFeetBoulder running store. A bit of a tempo near the end. Ran from home and back as well.

Sunday May 23, 2010 #

12 PM

Running 38:37 [2] 7.77 km (4:58 / km) +60m 4:47 / km
shoes: Mizuno WR 2010

Ran from home to NCAR via the trail up Dakota Ridge.

Trail running 18:33 [2] 2.74 km (6:46 / km) +145m 5:21 / km

6 PM

Running 20:13 [2] 4.03 km (5:01 / km) +21m 4:54 / km
shoes: Mizuno WR 2010

Easy run home.

Saturday May 22, 2010 #

2 PM

Biking 56:54 [2]

Cycling from NCAR to give the running legs some rest. Strong southerly winds made it quite hard to ride in the beginning.

30 degrees today!

7 PM

Running 31:26 [2] 6.69 km (4:42 / km) +22m 4:37 / km
shoes: Mizuno WR 2010

Winds changed to north in the late afternoon and the temperature dropped 10 degrees in 15 minutes. So then it was OK to go out for an easy run.

Friday May 21, 2010 #

12 PM

Tempo 34:10 [4] 9.23 km (3:42 / km) +40m 3:37 / km
shoes: Mizuno WR 2010

Bolder Boulder time trial with the guys at work. Shorter course than the BB, but it's all on gravel.

Goal was to stick to 3:40min/km. Got a bit too tough near the end. 25 degrees and sun made the heat quite bad.

C • Tempo 2

Running warm up/down 13:23 [2] 1.73 km (7:44 / km)
shoes: Mizuno WR 2010

Jogging back to meet the other

Thursday May 20, 2010 #

6 PM

Intervals 6:58 [5] 2.4 km (2:54 / km) +24m 2:46 / km
shoes: Mizuno WR 2010

5x400m and 2x200m. Bowel problems on the warm up so went with shorter intervals today.

Some stupid football players pushing an F150 around the track as strength training.
Interval -- rest
72.35 -- 1'55
69.89 -- 2'46
74.60 -- 2'39 truck in my way...
70.71 -- 1'45
69.60 -- 2'01

30.00 -- 0'58
30.58

Running warm up/down 1:13:12 [2] 12.01 km (6:06 / km)
shoes: Mizuno WR 2010

Longer warm up heading east when I first got to the Boulder Creek path.

Wednesday May 19, 2010 #

11 AM

Running 38:41 [2] 7.21 km (5:22 / km) +19m 5:18 / km
shoes: Mizuno WR 2010

Easy lunch run with Luca, Bill, and Joe. Western loop counterclocckwise.

6 PM

Intervals 7:47 [5] 2.4 km (3:15 / km) +20m 3:07 / km
shoes: Mizuno WR 2010

6x400m intervals on the bikepath 1:30 rest. Not to hard a workout since I'm planning on doing intervals with Pat tomorrow. Short warm up from NCAR.
73.67
75.31
74.04
75.88
85.76 uphill
82.42 many turns and uphill

Running 10:00 [2] 2.55 km (3:55 / km)
shoes: Mizuno WR 2010

Tuesday May 18, 2010 #

12 PM

Running 30:24 [2] 7.01 km (4:20 / km) +21m 4:16 / km
shoes: Mizuno WR 2010

Easy lunch run by myself. Down the cyclepath for 15mins, then turned around.

C • Bluevision 7

Monday May 17, 2010 #

11 AM

Running 54:59 [2] 10.11 km (5:26 / km) +41m 5:20 / km
shoes: Mizuno WR 2010

Lunch run with the guys. Extra 4k with Luca at the end.

Sunday May 16, 2010 #

6 PM

Tempo 10:26 [4] 3.0 km (3:29 / km) +10m 3:25 / km
shoes: Mizuno WR 2010

Short run today. Wasn't planning on doing anything fast, but after 1k I decided to do a 3k tempo.

Running 26:25 6.01 km (4:24 / km) +32m 4:17 / km
shoes: Mizuno WR 2010

Saturday May 15, 2010 #

6 PM

Tempo 58:22 [4] 15.0 km (3:53 / km) +53m 3:49 / km
shoes: Mizuno WR 2010

Afternoon tempo run from home, east along the Boulder Creek pathway, north past NCAR, down Folsum, back east to the pathway, and back the same way. Was intending to do 20k at 4:00min/km, but it went to fast in the beginning so decided to keep that pace instead for a shorter time. Tempo til 15k, then a really slow jog back home.

Running 22:26 [2] 4.51 km (4:59 / km) +29m 4:49 / km
shoes: Mizuno WR 2010

Friday May 14, 2010 #

11 AM

Running 48:14 [2] 9.34 km (5:10 / km) +40m 5:03 / km
shoes: Mizuno WR 2010

Lunch run at South Boulder park.

Thursday May 13, 2010 #

11 AM

Running 50:01 [2] 10.03 km (4:59 / km) +13m 4:57 / km
shoes: Mizuno WR 2010

Lunch run with Luca. He wanted me to pace him to a 50 minute 10k. Worked out pretty well. Followed bikepaths southward for 25 minutes then turned around.

6 PM

Intervals 13:17 [5] 4.0 km (3:19 / km)
shoes: Asics Hyperspeed 3

Intervals at the track. 5x800m with short break (1:15), except for a longer one after the 3rd (2:30). Didn't feel slow today, but the pace was. Thought I went out pretty decent on the first, but then noticed a first 200 split of 40/41! Ouch.

2:37.22 -- 1'16
2:37.37 -- 1'16
2:39.95 -- 2'31
2:41.38 -- 1'16
2:40.80

Running warm up/down 35:45 6.52 km (5:29 / km) +10m 5:26 / km
shoes: Mizuno WR 2010

Tuesday May 11, 2010 #

6 PM

Orienteering 47:22 [2] 7.05 km (6:43 / km) +168m 6:00 / km
shoes: Mizuno WA 2010

Orienteering with Leif Anderson on the Devil's Thumb map. Alternating controls. O technique not so rusty. Raining the whole time... now it's snowing outside...

Monday May 10, 2010 #

12 PM

Running 51:55 [2] 9.71 km (5:21 / km) +42m 5:14 / km
shoes: Mizuno WR 2010

Lunch run with Bill, Joe, and Luca. On roads, east, north, west, south. Extra loop with Luca at end to make it a little longer. Stong westerly wind today.

C • Rice Lake in CF 8

Sunday May 9, 2010 #

1 PM

Trail running 1:28:55 [3] 13.43 km (6:37 / km) +812m 5:05 / km
shoes: Mizuno WR 2010

Long run in the nice sunny weather. From home along Boulder Creek. Up the hill over Flagstaff, down to Chautauqua Park. A nice loop in the park, then back over Flagstaff, over Anemone trail, up to the top of Dakota Ridge, down along Iris to NCAR.

Fell as I came down Flagstaff on the way going north. Felt pretty good on the last 4k.

Finally a good week of training: 9+ hours, over 100km of running, 1800m of climb.

Running 34:48 [3] 8.23 km (4:14 / km) +41m 4:08 / km
shoes: Mizuno WR 2010

First 3k, and last 4k on roads.

Saturday May 8, 2010 #

12 PM

Trail running 58:23 6.78 km (8:36 / km) +177m 7:37 / km
shoes: Mizuno WR 2010

Running with Luca on the Devils Thumb area.

C • Devil´s Thumb 2

5 PM

Running 30:31 [2] 6.23 km (4:54 / km) +77m 4:37 / km
shoes: Mizuno WR 2010

Run from home to Sanitas Valley trailhead and back.

Friday May 7, 2010 #

11 AM

Running 46:34 [2] 9.11 km (5:07 / km) +40m 5:00 / km
shoes: Mizuno WR 2010

Lunchtime run with the guys at work.

Thursday May 6, 2010 #

7 PM

Running 34:24 8.01 km (4:18 / km) +31m 4:13 / km
shoes: Mizuno WR 2010

Ran from home then along the Boulder Creek trail eastward, turned around and ran to safeway.

Wednesday May 5, 2010 #

11 AM

Running 47:26 [2] 9.34 km (5:05 / km) +40m 4:58 / km
shoes: Mizuno WR 2010

Lunch run with the MMM running group. We drove down to south Boulder and did an out and back run on on a gravel trail.

6 PM

Trail running 36:17 [2] 3.51 km (10:20 / km) +457m 6:16 / km
shoes: Mizuno WR 2010

Ran home from work over the top of Mount Sanitas (2100m). Ran up the steep side and came down the ridge. Tough climb, getting more used to the altitude now.

Running 42:46 [2] 8.5 km (5:02 / km)
shoes: Mizuno WR 2010

Road section of the run.

Tuesday May 4, 2010 #

6 PM

Intervals 5:40 [5] 2.0 km (2:50 / km)

Incredibly windy today, so did the same workout as last time to avoid the windy long stretch. 10x 200m run, 200m jog.
36.45 -- 1'08
37.10 -- 1'14
35.55 -- 1'14
35.55 -- 1'17
34.75 -- 1'35

29.78 -- 1'29
32:47 -- 1'33
33.62 -- 1'54
34.58 -- 2'07
30.35

C • Interval 2

Running warm up/down 37:04 [2] 6.09 km (6:05 / km) +10m 6:02 / km
shoes: Mizuno WR 2010

Monday May 3, 2010 #

12 PM

Trail running 26:11 [2] 4.0 km (6:33 / km) +92m 5:52 / km
shoes: Mizuno WR 2010

Lunch run with Luca. Took the UCAR shuttle to the Mesa lab, and ran back to Foothills. Took the Mesa trail down to Chataqua Park, then down 9th to the Boulder Creek Trail, following the bikepath all the way back.

Awesome day for running!

Running 50:48 [2] 9.31 km (5:27 / km)
shoes: Mizuno WR 2010

C • Lunch 2

6 PM

Running 31:07 [2] 6.74 km (4:37 / km) +29m 4:31 / km
shoes: Mizuno WR 2010

Easy run from work to home.

Sunday May 2, 2010 #

2 PM

Trail running 1:15:22 [2] 14.28 km (5:17 / km) +353m 4:42 / km
shoes: Mizuno WR 2010

Boulder Creek trail, one trail interval up Dakota Ridge, continued up a bit towards Mt. Sanitas. Sucking bad on the hills.

C • You have to get better at t... 4

Saturday May 1, 2010 #

5 PM

Intervals 5:46 [5] 2.0 km (2:53 / km)
shoes: Mizuno WR 2010

Intervals at the track. 2 times (200m run 200m jog).
36.82 -- 59
36.63 -- 58
35.12 -- 1'06
34.35 -- 1'08
33.80 -- 2'01

33.55 -- 1'05
34.55 -- 1'03
33.90 -- 1'23
33.82 -- 1'10
33.02

Running warm up/down 36:25 [2] 6.79 km (5:22 / km) +11m 5:19 / km

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