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Training Log Archive: tnipen

In the 7 days ending Mar 8, 2009:

activity	#	time	miles		km		+m	load
Cross country skiing	2	4:40:39	31.04	(9:03)	49.95	(5:37)		116.3
Trail running	2	2:14:45	18.14	(7:26)	29.2	(4:37)		53.9
Running	2	1:35:00	8.18	(11:37)	13.16	(7:13)		19.0
Orienteering	1	25:00	2.49	(10:04)	4.0	(6:15)		5.0
Intervals	1	10:15	2.24	(4:35)	3.6	(2:51)		10.3
Total	6	9:05:39	62.08	(8:47)	99.91	(5:28)		204.4

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Sunday Mar 8, 2009 #

Cross country skiing 37:44 [4] 8.78 km (4:18 / km)
shoes: Skiboots

Good conditions for classic today, as they had groomed the trails. Did a fast skate from the parking lot at Strawberry flats back to the lodge.

Cross country skiing (Skating) 55:20 [2] 8.12 km (6:49 / km)
shoes: Skiboots

Various skating by myself and with Louise. We got Alison out to try skate skiing today!

Cross country skiing 30:00 [3] 5.8 km (5:10 / km)
shoes: Skiboots

Did one more skate after a break.

Saturday Mar 7, 2009 #

Cross country skiing (Skating) 1:27:24 [3] 16.46 km (5:19 / km)
shoes: Skiboots

Skating skiing at Manning Park, between Hope and Princeton. They hadn't groomed the trails, so skied in a nice layer of 10cm powder. Quite heavy to ski, so couldn't really go that fast.

Went from the lodge westward to where I turned around (30:47, 26:17).
West east as far as possible (12:39, 14:58)

Cross country skiing (Classic) 33:31 [3] 5.5 km (6:06 / km)
shoes: Skiboots

Tried classic skiing, but the tracks were a bit slow too. Went east again (15:02, 18:28).

Cross country skiing (Skating) 36:40 [3] 5.29 km (6:56 / km)
shoes: Skiboots

Did another skating trip with Louise in the late afternoon. Went east (16:15, 20:24).

Thursday Mar 5, 2009 #

Trail running 1:13:45 [3] 16.7 km (4:25 / km)
shoes: John's Nike shoes

Clubrun with John and Nathan. N set the pace high early on along Salish. After crossing 4th Adventure J took over and really pushed the pace on the hills near Spanish banks. John made sure everyone's quads were majorly fried by the time we got to the top at 4th. Back on Blanca crossing 16th. Home via Nature/Sasamat.

Good run, one of the hardest ones.

Wednesday Mar 4, 2009 #

Orienteering 25:00 [2] 4.0 km (6:15 / km)
shoes: Sportiva XC

WET at Lower Lynn. Had some bowel problems right from the beginning, so ran with Louise instead, and didn't run the whole thing.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Sportiva XC

Tuesday Mar 3, 2009 #

Intervals 10:15 [5] 3.6 km (2:51 / km)
shoes: John's Nike shoes

6 sets of 400m run, 200m jog, 200m run, 400m jog.

71.18 -- 1'29
31.38 -- 2'41
70.90 -- 1'29
32.52 -- 2'43
70.10 -- 1'34
33.33 -- 2'52
69.80 -- 1'33
33.37 -- 2'51
70.00 -- 1'35
33.25 -- 3'05
70.07 -- 1'43
28.97

Running warm up/down 1:20:00 [2] 11.16 km (7:10 / km)
shoes: John's Nike shoes

Track session with Louise and Nathan, and the rest of HH.

Monday Mar 2, 2009 #

Trail running 1:01:00 [3] 12.5 km (4:53 / km)
shoes: John's Nike shoes

After school run with Nathan in PS park. Down to admiralty, up past the golf course, a bit south of 16th, and back on SF. Nice weather.

Did a nice tempo for at least 30 minutes. Went pretty hard.

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