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Training Log Archive: tnipen

In the 7 days ending Jun 15, 2008:

activity	#	time	miles		km		+m		load
Trail running	2	1:52:42	12.75	(8:50)	20.52	(5:30)			37.6
Running	3	1:44:55	15.62	(6:43)	25.13	(4:10)			48.1
Terrain running	1	1:10:00	3.73	(18:47)	6.0	(11:40)			14.0
Orienteering	1	47:30	3.91	(12:08)	6.3	(7:32)		16c	38.0
Total	5	5:35:07	36.01	(9:18)	57.95	(5:47)		16c	137.7

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Sunday Jun 15, 2008 #

Note

Went to the 24 hour relay event in Central Park that started Saturday at 10am. This is a fundraiser event with teams of around 30 trying to run as many 4km laps as possible in 24 hours. The teams hung out at Swanguard Stadium Ran two laps late in the evening, went to bed at around midnight, to get up at 4am to help with some more laps when the supply of runners were the lowest. The first one went quite fast, but I didn't push too hard on the last three.

Really enjoyed this crazy event. Our team won the number of laps competition, with 74, 296 km.

Running tempo 15:13 [3] 4.0 km (3:48 / km)
shoes: Henrik's AdiZero

Lap 3 at 4:42 am.

Running tempo 15:50 [3] 4.0 km (3:58 / km)
shoes: Henrik's AdiZero

Lap 4 at 5:23 am

Saturday Jun 14, 2008 #

Terrain running 1:10:00 [2] 6.0 km (11:40 / km)
shoes: John's Nike shoes

Nice run with Lehel at Aluette Lake. Ran pretty much the whole time in the forest. Quite open, mossy forest, mainly flat, with diffuse contour detail. Fun to run in the forest.

Running race 13:05 [4] 4.0 km (3:16 / km)
shoes: Henrik's AdiZero

First lap at around 8:20pm. Ran it full speed, in 13:05. GPS measured exactly 4km.

Running tempo 15:40 [3] 4.0 km (3:55 / km)
shoes: Henrik's AdiZero

Lap 2 at around 11:30pm

Friday Jun 13, 2008 #

Note

UBC longest day 10km race.

Running race 16:28 [4] 5.0 km (3:18 / km)
shoes: Henrik's AdiZero

Longest Day 5K race at UBC. First time I've walked 10 minutes from my office to a real running race. Had an ok race today, was hoping for 16:20, but this is fine too. 1st km is downhill, followed by an uphill climb, and then some mainly flat kms. The course starts near the stadium down to marine drive, and then down main mall around the library and back. The last 2kms are completely straight. The legs felt good today. New PB, about 40 seconds faster than last year.

3:00.07 --
3:22.33 -- 6:22
3:19.31 -- 9:41
3:24.93 -- 13:06
3:22.15 -- 16:28

Running warm up/down 28:39 [2] 4.13 km (6:56 / km)
shoes: Henrik's AdiZero

Warm up, watched the 10km racers.

- Splits

Wednesday Jun 11, 2008 #

Orienteering race 47:30 [4] *** 6.3 km (7:32 / km)
16c shoes: New Balance X 1

Orienteering at Watershed park, one of my favorite places to run orienteering in the city. It's all forested, with an extreme trail network in places. Too bad the map is a bit old. A very nice course set by Magnus. Didn't have the most spectacular and motivating run. It's infinitely more motivating when Magnus is there to race against. Made a lot of sloppy mistakes today.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: New Balance X 1

Warm up, and some control pickup as cool down.

Monday Jun 9, 2008 #

Trail running race 25:06 [4] 6.17 km (4:04 / km)
shoes: John's Nike shoes

PS park series #4 with John. 10 degrees and rain and the trails were very wet. John set a high pace right from the beginning. Were right on schedule for a record at the beginning of Sword Fern, but couldn't keep the pace high enough on Sword Fern, partly because it was so wet and slippery. 10 secs slower than last week, but felt good today.

Trail running 52:36 [2] 8.35 km (6:18 / km)
shoes: John's Nike shoes

Warm up (30:28) and cool down (26:03) from SW Marine and Agronomy to the start of the run.

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