Training Log Archive: tnipenIn the 7 days ending Dec 7, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 7, 2008 #
Intervals 23:30 [5] 7.0 km (3:21 / km)
shoes: Henrik's AdiZero
Intervals with Lehel at Minoru track. Lots of people there. 2 x 3000m, 1 x 1000m. Tried to stick to 80s laps like last week, but my legs weren't too fresh from the race yesterday. Still managed to get through 7km of intervals at ok pace. Seems like Lehel is slowly building up to 10km intervals.
3000m:
3'18.90 1km
3'23.30 2km
3'22.48 3km
10'04.68 total
8'02.55 rest
3000m:
3'22.25 1km
3'24.72 1km
3'22.48 1km
10'09.45 total
4'29.27 rest
1000m:
3'15.65 (1'17, 1'19, 0'39)
3000m:
3'18.90 1km
3'23.30 2km
3'22.48 3km
10'04.68 total
8'02.55 rest
3000m:
3'22.25 1km
3'24.72 1km
3'22.48 1km
10'09.45 total
4'29.27 rest
1000m:
3'15.65 (1'17, 1'19, 0'39)
Running 58:57 [2] 7.33 km (8:03 / km)
shoes: Nike shoes
Warm up cool down through Minoru Park.
Saturday Dec 6, 2008 #
Trail running race 36:50 [4] 9.8 km (3:46 / km)
shoes: Sportiva XC
Gunner Shaw at Jericho. Pat won the race, making this the second straight Gunner Shaw victory for GVOC. Was with the pack on the first loop, but opened to hard and got dropped badly on the second loop. The beach was tough, had quite good grip, even without spikes, on the slippery mud going up the hills on the trail. Started a sprint 30 meters from the finished and managed o just sneak ahead one guy.
Splits
1740
1910
Splits
1740
1910
Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Sportiva XC
Warm up with Pat, running most of the course. Some cool down with Chris afterwards.
Thursday Dec 4, 2008 #
Trail running 1:16:08 [3] 17.37 km (4:23 / km)
shoes: Nike shoes
Club run with Pat. Ran it quite fast and steady, but never went all out. 10km in 41:04. Regular route to 16th, crossed 10, around golf course, down Blanca, on my secret little mountain bike trail, and back the usual way.
Wednesday Dec 3, 2008 #
Orienteering 33:30 [3] 5.9 km (5:41 / km)
shoes: Sportiva XC
Orienteering at Stanley Park. Really struggled with the motivation today. Not warmed up, and was lazy reading the map the whole way. Made some mistakes at the beginning. Got better for a few controls, but kept making little dumb mistakes. Gave up a bit after getting stuck in some dark green, and got really scratched up. A pretty sad run, but at least a really bad day is better than a mediocre day.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike shoes
With Oystein.
Tuesday Dec 2, 2008 #
Terrain running tempo 30:26 [4] 4.1 km (7:25 / km)
shoes: New Balance X 2
Skogedal terrain tempo run with Louise in Pacific Spirit Park at lunch time. Good flow over the logs. Technique coming back a bit now. Found an awesome illegal mountain bike trail that is better than the old Sword Fern trail (well, in terms of awesomeness per meter at least)
3'38 (550m) easy start up one north of 16th.
6'40 (1060m) fast straight south from 16th, fantastic area
11'33 (880m) a bushwack with Louise in a not so nice area
9'35 (1600m) fast loop in the open area near Sasamat
3'38 (550m) easy start up one north of 16th.
6'40 (1060m) fast straight south from 16th, fantastic area
11'33 (880m) a bushwack with Louise in a not so nice area
9'35 (1600m) fast loop in the open area near Sasamat
Trail running 48:40 [2] 7.08 km (6:52 / km)
shoes: New Balance X 2
Warm up and cool down.