Training Log Archive: tnipenIn the 7 days ending Oct 17, 2004:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Oct 17, 2004 #
Running (Warm up / cool down) 20:00 [2] 3.0 km (6:40 / km)
Warm up and cool down for the Richmond Flatlands with Robin, Louise, and John.
Running (Race) 36:30 [4] 10.0 km (3:39 / km)
Richmond Flatlands 10K road race. Missed the start by about 30 seconds, but event used chip timing so it was OK. Spend first 2km passing people.
3:25
5:25
7:00
10:40
14:20
18:00
21:40
25:20
29:00
30:30
32:47
36:30
3:25
5:25
7:00
10:40
14:20
18:00
21:40
25:20
29:00
30:30
32:47
36:30
Running 45:30 [4] 3.5 km (13:00 / km) +900m 5:41 / km
Ran up Grouse Mountain with Ove and Ilze. Tired from race earlier today.
Friday Oct 15, 2004 #
Running (Warm up / cool down) 40:00 [2] 6.0 km (6:40 / km)
Warm up and cool down for threshold training. Did the training aat the place I usually do it.
Tempo (Cruise intervals) 29:00 [4] 7.2 km (4:02 / km)
Did 6 by 1235m at 3:51 min/km.
Felt very easy to complete the exercise. Think it's time to increase speed a little bit.
Felt very easy to complete the exercise. Think it's time to increase speed a little bit.
Strength 15:00 [2]
Stretching, etc.
Thursday Oct 14, 2004 #
Swimming 20:00 [3]
Swam lengths at the UBC Aquatic Centre.
Wednesday Oct 13, 2004 #
Running 1:00:00 [2] 10.0 km (6:00 / km)
Running with Louise in the UEL area.
Tuesday Oct 12, 2004 #
Tempo 19:12 [4] 4.97 km (3:52 / km)
Cruise intervals at the regular place. Did each one in 4:48 like earlier this year. Felt easy to complete the exercise. Did only 4 not 6 as earlier.
Running (Warm up / Cool down) 40:00 [2] 8.0 km (5:00 / km)
Warm up and cool down for the training session.Went through the forest on my way there, went along 10th on my way back.
Monday Oct 11, 2004 #
Running (Easy) 1:05:00 [2] 11.0 km (5:55 / km)
Did Chris' 11km training route.
Ran with Louise and Chris.
Ran with Louise and Chris.