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Training Log Archive: tnipen

In the 7 days ending Apr 26, 2009:

activity # timemileskm+mload
  Running3 2:21:56 16.44(8:38) 26.45(5:22) 10044.4
  Trail running2 2:01:57 13.75(8:52) 22.13(5:31)24.4
  Orienteering2 1:41:06 10.86(9:19) 17.47(5:47) 28350.1
  Tempo1 21:20 3.39(6:17) 5.46(3:54) 8017.1
  Intervals1 12:12 2.38(5:08) 3.83(3:11)12.2
  Total6 6:38:31 46.81(8:31) 75.34(5:17) 463148.2

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MoTuWeThFrSaSu

Sunday Apr 26, 2009 #

Note

Skipping the training at Six mile today because of my ankle. Took some videos from grasslands yesterday.

Saturday Apr 25, 2009 #

Orienteering 50:15 [3] 7.66 km (6:34 / km) +212m 5:46 / km
shoes: Sportiva XC

Orienteering with Patrick at Mt Dufferin, in Kamloops. Alternating controls. Nice to be out on a map again.
1

Orienteering 26:39 [3] 4.39 km (6:04 / km) +71m 5:37 / km
shoes: Sportiva XC

Orienteering at Grasslands. Re-ran a course I did a few years ago. My favourite Kamloops terrain. Twisted my ankle three times, so called it quits.
IMG_4668

Friday Apr 24, 2009 #

Tempo 21:20 [4] 5.46 km (3:54 / km) +80m 3:38 / km
shoes: Mizuno WR 2009

Lunchtime run with Nathan. Did a tempo run from Spanish banks up to UBC. Nate went quite hard up the hill and created a whole 30sec gap. Did another 1km tempo when we got to UBC. Nice sunny day.
4.46km, 17:35
1km, 3:45

Running 29:25 [3] 6.5 km (4:32 / km)
shoes: Mizuno WR 2009

Thursday Apr 23, 2009 #

Trail running 1:36:57 [2] 18.13 km (5:21 / km)
shoes: Mizuno WR 2009

Clubrun with Oystein and John in PS park. Usual loop down to Spanish Banks.

Wednesday Apr 22, 2009 #

Orienteering race 24:12 [4] 5.42 km (4:28 / km)
shoes: Sportiva XC

WET: 2 sprint loops at QE. Really good courses by Dan. There were some difficult legs where you had to read the trees carefully. Mass start with Chris and Chris, John, Louise and Carol.

12:26 and 11:46. 2.70 and 2.72 km.

Trail running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Sportiva XC

Tuesday Apr 21, 2009 #

Intervals 12:12 [5] 3.83 km (3:11 / km)
shoes: Mizuno WR 2009

There was a track meet so we did intervals on the roads in Shaugnessy.
90s, 60s, 45s, 30s, 15s, intervals each one followed by the same amount of rest as the interval. We did 3 sets. The second and third 90s interval then becomes quite tough since the previous rest is only 15 seconds.
Average 3:20min/km on the 90s, and 3:09min/km on the faster stuff. Gently undulating roads. Ran with Nathan. Louise and this other guy there too.

Running warm up/down 1:02:00 [2] 8.6 km (7:13 / km)
shoes: Mizuno WR 2009

Monday Apr 20, 2009 #

Running 50:31 [3] 11.35 km (4:27 / km) +100m 4:16 / km
shoes: Mizuno WR 2009

Lunchtime tempo run with Nathan. Down East Mall onto NW Marine, down the hill. Along Jericho, up to 4th, back on Spanish, and Salish. Tempo for maybe 40 minutes.

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