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Training Log Archive: tnipen

In the 7 days ending Feb 4, 2007:

activity	#	time	miles		km		+m	load
Trail running	3	3:39:20	27.34	(8:01)	44.0	(4:59)	150	84.9
Running	4	2:28:57	18.33	(8:08)	29.5	(5:03)		44.5
Swimming	3	1:45:10	2.14	(49:03)	3.45	(30:29)		42.1
Tempo	1	40:00	6.52	(6:08)	10.5	(3:49)	30	32.0
Terrain running	1	30:00	1.86	(16:06)	3.0	(10:00)	50	6.0
Orienteering	1	29:27	3.36	(8:47)	5.4	(5:27)	80	23.6
Pool running	1	20:00	0.01	(53:38:41)	0.01	(33:20:00)		8.0
Intervals	1	16:15	2.8	(5:49)	4.5	(3:37)	100	16.3
Total	6	10:09:09	62.36	(9:46)	100.36	(6:04)	410	257.2

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Sunday Feb 4, 2007 #

Note

Plan week 6
M: tempo, jmarkez
T: intervals
W: To Calgary
T: Speed skating, Olympic oval
long-o at Nose Hill
F: Speed skating, Olympic oval
sprint-o at UofC
S: X-country race, Nose hill
S: o somewhere

C • While in Calgary 2

Trail running 51:12 [2] 8.0 km (6:24 / km) +100m 6:01 / km
shoes: Intergrators 2006

Trail running with Magnus and Louise at Rice Lake.

Terrain running 30:00 [2] 3.0 km (10:00 / km) +50m 9:14 / km
shoes: Intergrators 2006

Terrain run at Rice Lake, in North Vancouver. Great forest.

C • that is not quite the route I ... 3

Trail running 20:00 [4] 4.5 km (4:27 / km)

Did Meghan's exercises at Jericho Beach. She's conducting research into optimal route choices. Tested sand vs trail, grass vs trail, bushwacking vs trail, stairs vs grass, and fence vs no fence.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Nike Stoneshield

Random running in between the exercises.

Saturday Feb 3, 2007 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

Swimming 20 lengths at VAC.

Pool running 20:00 [3] 0.01 km (33:20:00 / km)

Some pool running.

Tempo 40:00 [4] 10.5 km (3:49 / km) +30m 3:45 / km
shoes: Nike Stoneshield

2 by 20 minute grass/trail tempo run. Started at UBC, ran down to Alma through the forest and along 8th. 10 minute recovery. Ran back along 16th.

Running warm up/down 20:07 [2] 4.5 km (4:28 / km)
shoes: Nike Stoneshield

10:00 minute recovery run between the two tempo runs. 10:07 after the last run.

Thursday Feb 1, 2007 #

Note

Noon hour run

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Stoneshield

Warm up / cool down with Julian.

Running race 17:50 [4] 5.0 km (3:34 / km)
shoes: Nike Stoneshield

Noon hour race at UBC. Raced on the long loop on trails through the park. Didn't feel all that great today. Julian beat me with over a minute.

Running warm up/down 41:00 [2] 7.0 km (5:51 / km)
shoes: Nike Stoneshield

Warm up / cool down for intervals in QE park.

Intervals 16:15 [5] 4.5 km (3:37 / km) +100m 3:15 / km
shoes: Nike Stoneshield

Intervals in QE park, with Magnus and Louise. Made a loop on the grass, and up and down a hill.

Interval Rest
324.7 120.1
314.7 132.1
315.3 129.9
316.5 137.3
311.8

Wednesday Jan 31, 2007 #

Swimming 22:17 [3] 0.75 km (29:43 / km)

30 lengths at UBC before WET.

Running 20:00 [2] 3.5 km (5:43 / km)

Warm up and cool down (with Magnus) for WET.

Orienteering race 29:27 [4] *** 5.4 km (5:27 / km) +80m 5:05 / km
shoes: Adidas Xcountry

Orienteering at Byrne Creek. Magnus and I were on different forks. Were together til about the half way point. Fun to run the forked course with him. We kept switching the lead. Johansson sure is getting back in shape fast! Our 20W headlamps had serious trouble in the dense fog in the SE part of the map. Benoit running well too. He finished just ahead of Lehel.
Byrne Creek map

Swimming 22:02 [3] 0.7 km (31:29 / km)

Easier swim after WET at VAC.

Tuesday Jan 30, 2007 #

Trail running 1:03:08 [2] 12.0 km (5:16 / km)
shoes: Nike Stoneshield

Running with Hausken in Pacific Spirit Park.

C • hausken 2

Swimming 29:51 [3] 1.0 km (29:51 / km)

Swimming at VAC. 20 lengths.

Monday Jan 29, 2007 #

Trail running 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike Stoneshield

Running with John Markez in Pacific Spirit Park.

Trail running tempo 30:00 [4] 7.5 km (4:00 / km) +50m 3:52 / km
shoes: Nike Stoneshield

Tempo run after about 30 minutes of running. John set an insane pace. Tough in the begining, but was able to hold on. Helped keep the pace up after around 20 minutes.

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