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Training Log Archive: tnipen

In the 7 days ending Dec 19, 2004:

activity	#	time	miles		km		+m	load
Running	4	3:36:00	19.88	(10:52)	32.0	(6:45)		71.4
Orienteering	2	44:00	4.35	(10:07)	7.0	(6:17)		29.2
Intervals	1	13:01	2.73	(4:46)	4.4	(2:58)		13.0
Total	4	4:33:01	26.97	(10:07)	43.4	(6:17)		113.6

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Sunday Dec 19, 2004 #

Running 1:11:00 [3] 15.0 km (4:44 / km)
shoes: Nike shoes

Running in Pacific Spirit Park with LF, LO, RF and MJ.

Thursday Dec 16, 2004 #

Running (Warm up) 45:00 [2] 3.0 km (15:00 / km)
shoes: Nike shoes

Warm up for intervals at the track in Richmond.
Everyone was there. Did some exercises and some strides.

Intervals (400 m) 13:01 [5] 4.4 km (2:57 / km)
shoes: Asics MagicRacers

Did 11 by 400m intervals at around 71 seconds each, with 80-90 seconds rest.

Was a tough workout.

Running (Cool down) 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics MagicRacers

Cool down after training.

Tuesday Dec 14, 2004 #

Running 35:00 [3] 6.0 km (5:50 / km)
shoes: Nike shoes

Late night run with headlamp on the trails in the Pacific Spirit Park forest, prior to some orienteering in Acadia. Ran down towards Totem and Vanier on the way back.

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Nike shoes

Ran Alaric's Acadia course from 2002 backwards.

Monday Dec 13, 2004 #

Orienteering 29:00 [4] 5.0 km (5:48 / km)
shoes: Mizuno WR 2004

Orienteering race at BC Children's Hospital.

Running 35:00 [3] 5.0 km (7:00 / km)
shoes: Mizuno WR 2004

Picked up controls.

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