Training Log Archive: tnipenIn the 7 days ending Sep 23, 2007:
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Sunday Sep 23, 2007 #
Note
Magnus, Patrick, John, Lehel, Mathias, and Øystein...
Trail running race 42:27 [4] 9.96 km (4:16 / km) +150m 3:58 / km
shoes: Nike Stoneshield
Race against myself. Ran around Pacific Spirit Park 17.25 km (80:47 mins). Pushed hard today -- so hard I couldn't do a cool down jog... This is the part that was on trails.
Terrain running 38:21 [4] 7.29 km (5:16 / km)
shoes: Nike Stoneshield
Part of the course which was along the rocky beach (terrain like).
Goal was 95 mins, but the course went by much faster than I expected. The beach section went fast, around 5:15 min/km. Started at Wreck beach trail, down along wreck beach out Jericho. Around the lake and up Trimble park. Ran to the NE corner of PS park and stayed on trails down to 41st. Along SW Marine on trails / grass back to the Wreck beach trail. Should use this as a test course for the future.
Splits
38:20.8 -- 38:20.8
45:49.1 -- 07:28.3
57:14.5 -- 11:25.4
74:16.6 -- 17:01.1
80:47.7 -- 06:32.1
Goal was 95 mins, but the course went by much faster than I expected. The beach section went fast, around 5:15 min/km. Started at Wreck beach trail, down along wreck beach out Jericho. Around the lake and up Trimble park. Ran to the NE corner of PS park and stayed on trails down to 41st. Along SW Marine on trails / grass back to the Wreck beach trail. Should use this as a test course for the future.
Splits
38:20.8 -- 38:20.8
45:49.1 -- 07:28.3
57:14.5 -- 11:25.4
74:16.6 -- 17:01.1
80:47.7 -- 06:32.1
Running warm up/down 5:40 [2] 1.13 km (5:01 / km)
shoes: Nike Stoneshield
Saturday Sep 22, 2007 #
Terrain running 2:12:00 [2] ** 10.0 km (13:12 / km) +300m 11:29 / km
shoes: Nike Stoneshield
Ran in the woods with Lehel on Black Mountain. These are some tough woods, but very challenging technically. Mainly coniferous forest on the top, with some taller trees in the steep hillside. Lots of blueberry on the ground. Many cliffs and boulders. Reminded me of Lost Lake in Whistler, without so many trails. Great weather today saw the sun rise as we were half way up the mountain.
Thursday Sep 20, 2007 #
Intervals warm up/down (Stairs) 12:44 [5] 1.14 km (11:10 / km) +390m 4:07 / km
shoes: Nike Stoneshield
Stair intervals at Wreck beach with Benoit, John, Petra, and Zahyra.
John arrived during interval #3. John is running strong up the hills.
???.? -- 224.4
207.0 -- 246.3
208.1 -- 249.7
206.9 -- 216.4
209.6 -- 211.2
211.9
John arrived during interval #3. John is running strong up the hills.
???.? -- 224.4
207.0 -- 246.3
208.1 -- 249.7
206.9 -- 216.4
209.6 -- 211.2
211.9
Trail running warm up/down 1:29:31 [2] 15.0 km (5:58 / km)
shoes: Nike Stoneshield
Warm up and cool down with Petra and John Markezzzz.
Wednesday Sep 19, 2007 #
Orienteering 40:00 [2] *** 3.0 km (13:20 / km)
shoes: Nike Stoneshield
Placing controls for the WET.
Monday Sep 17, 2007 #
Trail running 1:43:50 [3] 18.0 km (5:46 / km)
shoes: Nike Stoneshield
Long run with John and Jonathan. Roughly the usual loop.