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Training Log Archive: tnipen

In the 7 days ending May 11, 2008:

activity	#	time	miles		km		+m		load
Trail running	4	4:25:09	32.55	(8:09)	52.38	(5:04)	705		64.7
Orienteering	2	1:20:46	9.22	(8:46)	14.84	(5:27)	434	47c	64.6
Running	2	1:20:00	7.46	(10:44)	12.0	(6:40)			16.0
Intervals	1	14:55	2.98	(5:00)	4.8	(3:06)			14.9
Total	6	7:20:50	52.21	(8:27)	84.02	(5:15)	1139	47c	160.2

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Sunday May 11, 2008 #

Orienteering race 53:03 [4] **** 8.24 km (6:26 / km) +400m 5:11 / km
19c

Orienteering at Rice Lake. Nice, tricky course by Mark McMillan -- a lot of running in the forest. Dark yellow lenses did not work so well in the forest. The New Balance shoes worked quite well, pretty much as good as my o-shoes. Quite tired from yesterday's run, but could get some good speed on the roads. 61 people showed up today!

Quickroute:

Routegadget link.

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance X 1

Warm up with Chris Benn around Rice Lake.

Saturday May 10, 2008 #

Trail running 1:42:02 [2] 19.84 km (5:09 / km) +390m 4:41 / km
shoes: New Balance X 1

Long trail run with John in Pacific Spirit Park. Some faster sections in the middle, but other than that pretty easy. Got quite tired in the end, don't think I ate enough through the day. Ran all the way down to the beach and saw the low tide.

Thursday May 8, 2008 #

Trail running 1:30:00 [2] 17.0 km (5:18 / km)
shoes: John's Nike shoes

Nice long run with John in Pacific Spirit Park. Took it easy today. First run in a while where we ended in the dark.

Wednesday May 7, 2008 #

Orienteering race 27:43 [4] 6.6 km (4:12 / km) +34m 4:06 / km
28c shoes: New Balance X 1

Orienteering at Ambleside Park. Nice warm day. About 90 secs behind VirtualHenrik today. Magnus and Graeme Rennie running well today.

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: New Balance X 1

Warm up and control pickup with Magnus for WET.

Tuesday May 6, 2008 #

Intervals 14:55 [5] 4.8 km (3:06 / km)
shoes: Henrik's AdiZero

6 by 800m intervals at the track. Nice and even pace today. The other guys were doing 300m repeats, or 800m hurdles, so ran with the girls. Tough to run hard alone.

2:26 (72 74)
2:30 (72 78)
2:29 (72 77)
2:30 (73 77)
2:30 (75 75)
2:30 (74 76)

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: John's Nike shoes

Monday May 5, 2008 #

Trail running 58:07 [3] 12.54 km (4:38 / km) +315m 4:07 / km
shoes: John's Nike shoes

Trail run with John in Pacific Spirit park. Ran a bit on the east side of Discovery Road as well. Some section of quite high speed.

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