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Training Log Archive: tnipen

In the 7 days ending Mar 15, 2009:

activity # timemileskm+mload
  Trail running4 5:36:58 38.23(8:49) 61.52(5:29) 465117.5
  Running2 1:08:19 9.15(7:28) 14.73(4:38)33.7
  Orienteering1 23:24 3.54(6:36) 5.7(4:06)18.7
  Total5 7:08:41 50.92(8:25) 81.95(5:14) 465169.9

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Sunday Mar 15, 2009 #

Trail running 1:36:42 [3] 15.87 km (6:06 / km) +290m 5:35 / km
shoes: John's Nike shoes

Ran with Nate, Pat, Louise, and Troy from Lynn headwaters, northward. Shorter version of the run we did last year with John, Benoit, and Henrik.

Lots of hardpacked snow out there. Super-fun to run on top of the snow. You could almost run anywhere, without falling through the snow. Nate and I did a tempo from the turnaround point and back. Did a loop around Rice Lake, and a trip down to the suspension bridge. It was snowing while we ran.
TEMPO: 32'20, 7.10km, 4'33min/km
Running 2009-03-15

Trail running 51:13 [2] 9.76 km (5:15 / km)
shoes: John's Nike shoes

Easy run with Pat and John in PS park. Found a nice new secret passage on a very secret/illegal/fenced off mountain bike trail between Sasamat trail and St. Georges trail.

Saturday Mar 14, 2009 #

Running race 16:55 [4] 5.0 km (3:23 / km)
shoes: Henrik's AdiZero

St. Patrick's day 5km race in Stanley Park. Goal was to run 16:30. Was on pace after 2k, but couldn't keep the pace on the next 2k, which involved some hills, and some gravel. An ok race in any case.

3'17.87
3'19.97
3'28.10
3'25.75
3'22.42

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: John's Nike shoes

Warm up with Louise and Nathan before the race.

- Splits

Thursday Mar 12, 2009 #

Running race 16:24 [4] 4.73 km (3:28 / km)
shoes: Mizuno WR 2009

After putting in almost 1900km in my old Nike shoes I got for free from John, I thought it was time to buy some new shoes. Got the same Mizuno shoes I've had many years ago.

5km noon hour race at UBC. Pat, Nathan, and Louise were there, as well as a bunch of regulars. Some other guy set the pace high out of the start, but we eventually got control and opened a gap. Pat a little too strong for Nate and I in the end, and finished about 30 secs behind him. Nate 10-15 secs behind me.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Mizuno WR 2009

Trail running 1:19:03 [3] 15.89 km (4:58 / km) +175m 4:43 / km
shoes: Mizuno WR 2009

Clubrun in Pacific Spirit Park. Ran with John, Pat, and Nathan and met up with Oystein along the powerline. Tempo down to Admiralty, and back the same way as last week. John pushing the pace well today. Felt ok despite the race earlier in the day.
TEMPO: 38'20, 8.81km, 4'21min/km

Wednesday Mar 11, 2009 #

Orienteering 23:24 [4] 5.7 km (4:06 / km)
shoes: Sportiva XC

WET on a new map at Confederation Park. Fun area, with some treed fields, but also a cool bushy area, with some forest like tricky navigation. Seeded starts, started 1 minute behind Lehel. Passed him about halfway. About 50 secs behind Pat in the end.

Trail running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Sportiva XC

Warm up with Oystein, cool down with Lehel and Pat.

Monday Mar 9, 2009 #

Trail running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: Sportiva XC

Trail run on the trails in Pacific Spirit Park. Ran with Oystein, Louise, and Nathan. Nice day.

Note to self: I don't think I need my GPS watch anymore. I guessed today's distance to be 14km. According to OCAD it's 13.998.8km, so I was pretty close.

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