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Training Log Archive: tnipen

In the 7 days ending Apr 15, 2007:

activity # timemileskm+mload
  Trail running5 4:04:47 24.54(9:58) 39.5(6:12) 35065.6
  Biking1 1:24:0516.8
  Orienteering2 1:19:33 6.28(12:41) 10.1(7:53) 20042c42.2
  Terrain running2 1:00:00 4.35(13:48) 7.0(8:34)20.0
  Running1 40:10 6.84(5:53) 11.0(3:39)29.1
  Swimming1 30:04 0.87(34:34) 1.4(21:29)9.9
  Total7 8:58:39 42.87 69.0 55042c183.7

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MoTuWeThFrSaSu

Sunday Apr 15, 2007 #

Running race 35:10 [4] 10.0 km (3:31 / km)
shoes: Asics MagicRacers

Vancouver Sunrun. Had to start in the green zone since both seeded fields were full (signed up on Tuesday). The same happened to Poul and Frederike who signed up way before me. We managed to sneak our way to the front of the green zone. The wave got going about 5 mins behind the slower of the two seeded groups. Had a great first km (303), but then I caugth the back of the yellow runners.

The rest of the race was tough -- a lot of weaving back and forth between the other runners. Running on the grass next to the road actually worked the best I think. Must have passed around 3000 people today.

Very happy in the end with my time. Think I would have been able to run it close to 3400, based on losing 8 s/km on the last 9km.

Poul had 4320, Frederike came in between 45 and 50.

303 0303 1km
------ 0517 1mile
333 0336 2km
337 1014 3km
335 1349 4km
334 1723 5km
334 2057 6km
339 2436 7km
334 2810 8km
339 3149 9km
321 3510 10km

C • 10k 1

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics MagicRacers

Short warm up for the race.

Biking 1:24:05 [2]

Easy biking from UBC around Lost Lagoon and back. Right quad still a bit sore from the pavement pounding earlier today.

Saturday Apr 14, 2007 #

Orienteering 53:30 [3] ** 5.4 km (9:54 / km) +150m 8:42 / km
17c shoes: Intergrators 2006

Spring Ramble at BCIT woodlot. It was an adventure as expected :). Had fun running in a new area though!! Johansson smashed my time by almost 10 minutes.

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Intergrators 2006

Friday Apr 13, 2007 #

Trail running 1:01:22 [2] 12.0 km (5:07 / km)
shoes: Nike Stoneshield

Showed Robin the sweet forest of PS park. Ran together for 70mins, 40 of which were in the terrain. Ran home from his house by myself.

Terrain running 40:00 [3] 4.5 km (8:53 / km)
shoes: Nike Stoneshield

Thursday Apr 12, 2007 #

Swimming 19:34 [3] 1.0 km (19:34 / km)

1000m at UBC.

Swimming 10:30 [2] 0.4 km (26:15 / km)

Wednesday Apr 11, 2007 #

Orienteering 26:03 [4] ** 4.7 km (5:33 / km) +50m 5:16 / km
25c shoes: Intergrators 2006

Orienteering at Deer Lake. Mass start with John, Magnus, Benoit, and Louise. Great fun to run in the marshy area, felt like real orienteering (running aspect of it at least). Here is the course.

Trail running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Intergrators 2006

Warm up with Benoit, cool down with Magnus, John, and Benoit.

Tuesday Apr 10, 2007 #

Trail running 1:23:18 [3] 14.0 km (5:57 / km) +350m 5:17 / km
shoes: Nike Stoneshield

Trail run with Magnus at SFU. Tried to do as many hills as we could :). Were initially going to run on the north shore, but the bridge was bad.

Monday Apr 9, 2007 #

Trail running 1:00:07 [2] * 8.0 km (7:31 / km)
shoes: Nike Stoneshield

Easy run at PS park (80:07) with 20 mins of terrain running. Not very inspired to run on trails today after the great weekend :)

Terrain running 20:00 [2] ** 2.5 km (8:00 / km)
shoes: Nike Stoneshield

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