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Training Log Archive: tnipen

In the 7 days ending Mar 4, 2007:

activity	#	time	miles		km		+m	load
Trail running	3	3:56:01	20.19	(11:41)	32.5	(7:16)	800	56.4
Orienteering	3	2:12:18	11.31	(11:42)	18.2	(7:16)	150	84.4
Swimming	4	2:05:16	2.92	(42:54)	4.7	(26:39)		45.4
Terrain running	1	1:10:27	6.52	(10:48)	10.5	(6:43)		28.2
Running	1	16:55	1.86	(9:04)	3.0	(5:38)		3.4
Intervals	1	9:26	0.31	(30:22)	0.5	(18:52)	260	9.4
Total	6	9:50:23	43.12	(13:41)	69.4	(8:30)	1210	227.1

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Sunday Mar 4, 2007 #

Orienteering 54:35 [4] ** 7.5 km (7:17 / km) +100m 6:49 / km
shoes: Adidas Xcountry

Ran a course at Campbell Valley. Pushed hard. Some nice open sections of woods (some not so very nice sections too). The horsetrails were great to run on, soft and muddy. Lehel walked with his son around the marsh.

Pictures

Trail running warm up/down 25:42 [2] 3.0 km (8:34 / km)
shoes: Adidas Xcountry

Cool down run after the course.

Saturday Mar 3, 2007 #

Trail running 2:30:25 [2] 18.0 km (8:21 / km) +800m 6:50 / km
shoes: Nike Stoneshield

Early morning run with Lehel starting at the Buntzen Lake parking lot. Ran up to the top of some mountain and back along Buntzen Lake. The woods were really open, especially at the top. A great run - tired at the end, ran with backpack.

C • east side 2

Swimming 24:56 [3] 1.0 km (24:56 / km)

VAC.
0-500m: 12:12
500-1000m: 12:44

Swimming 6:58 [2] 0.2 km (34:50 / km)

EAsy swimming afterwards.

Thursday Mar 1, 2007 #

Swimming 24:07 [3] 1.0 km (24:07 / km)

This one is going to be hard to beat. UBC.
0m--500 m 12:02
500m--1000 m 12:05

C • Super Fast? 2

Swimming 5:55 [2] 0.15 km (39:27 / km)

Easy swim after the 1000m.

Running 16:55 [2] 3.0 km (5:38 / km)
shoes: Nike Stoneshield

Running from 41st to BCCH, and from QE to Broadway.

Orienteering 53:35 [3] 7.0 km (7:39 / km)
shoes: Nike Stoneshield

Ran the BCCH course I partly x-country skied this winter because of injury. Fun to run in the dark in the tricky field area in the south. Then ran at QE. Managed to get some photos of the fountain before the security guard showed up!

Wednesday Feb 28, 2007 #

Trail running warm up/down 45:46 [3] 9.0 km (5:05 / km)
shoes: Nike Stoneshield

Warm up from UBC on trails in the woods along SW Marine to WET (30:46). Also 15 minute warm up with Magnus.

Orienteering 24:08 [4] 3.7 km (6:31 / km) +50m 6:07 / km
shoes: Adidas Xcountry

Orienteering at Musqeam Park. Really good course set by Ian. Forced to pay attention on the last half of the course. Made maybe a 90sec mistake on 15. Kept attacking the control from the trail, but didn't go far enough into the woods. Ran fast today, felt strong - I think the long warmup helped a lot.

Trail running 14:08 [2] 2.5 km (5:39 / km)
shoes: Adidas Xcountry

Control pickup with Benoit, Magnus and Louise.

Tuesday Feb 27, 2007 #

Swimming 26:54 [3] 1.0 km (26:54 / km)

Swimming at UBC.
500m 14:15
1000m 12:39 (26:54)

Swimming 4:41 [2] 0.15 km (31:13 / km)

Easy swimming afterwards.

Monday Feb 26, 2007 #

Intervals 9:26 [5] 0.5 km (18:52 / km) +260m 5:14 / km
shoes: Nike Stoneshield

Stair intervals with Magnus near Wreck beach.

217.3 -- 330.9
223.9 -- 321.1
224.8 -- 400.9
220.2

Terrain running 1:10:27 [3] 10.5 km (6:43 / km)
shoes: Nike Stoneshield

Running with Magnus on Wreck beach in the sand / on rocks. Did an extra 10 minutes before meeting Magnus and 5 minutes after.

Swimming 25:38 [3] 1.0 km (25:38 / km)

Simming at VAC. Passed 500m at 12:58. Pushed hard on the last 500m: 12:38. A few lengths near the end were around 1:15 each.

Swimming 6:07 [2] 0.2 km (30:35 / km)

Easy swim after the 1000m.

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