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Training Log Archive: tnipen

In the 7 days ending Nov 16, 2003:

activity	#	time	miles		km		+m	load
Running	4	3:28:00	24.23	(8:35)	39.0	(5:20)		115.6
Orienteering	1	37:13	2.91	(12:48)	4.68	(7:57)		29.8
Intervals	1	12:00	1.86	(6:26)	3.0	(4:00)	350	12.0
Total	5	4:17:13	29.01	(8:52)	46.68	(5:31)	350	157.4

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Sunday Nov 16, 2003 #

Running 38:21 [4] 10.0 km (3:50 / km)

Surrey Classic 10K in Bear Creek Park. Half on pavement, half on gravel. Hilly course.

Came 7th overall, winning time around 35 minutes.

Saturday Nov 15, 2003 #

Running (Cross country) 42:39 [4] 10.0 km (4:16 / km)

Allouette Achilles cross country race. Two 5 Km loops. Fairly hilly course.

Wednesday Nov 12, 2003 #

Running 1:00:00 [3] 8.0 km (7:30 / km)

Warm up / cool down for WIT. People there: John, Louise, Meghan, Magnus, Eric Busslinger, and me.

Intervals 12:00 [5] 3.0 km (4:00 / km) +350m 2:32 / km

6 by 2 minute hill intervals with 3 minute rests. Pretty tired from racing / training last weekend.

Tuesday Nov 11, 2003 #

Running 1:07:00 [3] 11.0 km (6:05 / km)

Tested out the 10K loop for the Fall Classic in two weeks with Mohit and Eric. Mohit came along for the first 3-4K. Looks like a fast course. Tricky area between TRIUMF and SW Marine Dr, but the rest was good.

Monday Nov 10, 2003 #

Orienteering 37:13 [4] 4.68 km (7:57 / km)

WET 10 at Capilano College. Lots of smaller mistakes. Pretty tired from the weekend.

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