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Training Log Archive: tnipen

In the 7 days ending Mar 30, 2008:

activity	#	time	miles		km		+m		load
Trail running	2	2:30:45	16.78	(8:59)	27.0	(5:35)	800		54.2
Running	3	1:48:10	11.58	(9:21)	18.63	(5:48)			35.3
Terrain running	1	1:00:07	7.58	(7:56)	12.2	(4:56)			24.0
Orienteering	1	29:08	4.35	(6:42)	7.0	(4:10)		20c	23.3
Intervals	1	15:58	2.98	(5:21)	4.8	(3:20)			16.0
Total	6	6:04:08	43.27	(8:25)	69.63	(5:14)	800	20c	152.8

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Sunday Mar 30, 2008 #

Running 1:08:00 [3] 13.0 km (5:14 / km)
shoes: John's Nike shoes

Trail run with Henrik. Good speed on the warmup. Did one stair interval. Nice barbeque one the beach afterwards

Saturday Mar 29, 2008 #

Terrain running 1:00:07 [3] 12.2 km (4:56 / km)
shoes: New Balance X 1

Terrain run with Henrik at Deer Lake. 20 minutes of it were on trails around the lake. The rest was in the tall grass. Did 4 hill repeats, and one normal interval in the grass at the end. It hailed for most of the time we were running. Very nice!

Thursday Mar 27, 2008 #

Running 10 [3] 0.08 km (2:05 / km)
shoes: John's Nike shoes

One stride at the track near Heather and 57th with Henrik and Petra. Went mapping for Wednesday's WET instead of training.

C • Haha 3

Wednesday Mar 26, 2008 #

Orienteering 29:08 [4] ** 7.0 km (4:10 / km)
20c

Orienteering at Deer Lake. Made a one minute mistake on #3. A bit tired after many days of hard training for me. Henrik running blazingly fast today (26:00). Deer Lake grass is perfect right now for some terrain running.

Trail running warm up/down 30:30 [2] 6.0 km (5:05 / km)
shoes: New Balance X 1

Warm up / cool down with Henrik.

Tuesday Mar 25, 2008 #

Intervals 15:58 [5] 4.8 km (3:20 / km)
shoes: New Balance X 1

First track intervals in a while, did 4 by 1200m with quite short rests for me (the best got 2 mins). Didn't feel too great, but quite happy with my times. Probably first time ever I've averaged under 3:20 min/km. Too bad onkel Henrik wasn't there to be proud of me, as he's sick today.

Interval (rest)
3:52 (1:51)
3:58 (1:46)
4:03 (1:29)
4:05

C • good times! 1

Running warm up/down 40:00 [2] 5.55 km (7:12 / km)
shoes: New Balance X 1

Various warm up (6:24 min, got there late), strides and cool down.

Note

QuickRoute of false Creek event. One definitely loses a lot of speed in the narrow building areas. Yellow < 3:45 min/km, black> 7:00 min/km

C • !? 1

Monday Mar 24, 2008 #

Trail running 2:00:15 [3] 21.0 km (5:44 / km) +800m 4:49 / km
shoes: John's Nike shoes

Long run from Lynn Headwaters. Ran with John, Benoit, Henrik, and Louise. Ran up the Lynn Valley for an hour and turned back. Quite tricky trail with lots of snow (upwards of 1 meter of packed snow). Ran the fast way back (bigger trail along the river). Henrik+me ran around Rice Lake and over the Pipeline Bridge. The three others went down to the suspension bridge. Strange weather today, hail up the valley, and sun at the end.
Loefaas' picture:

C • Markez? 3

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