Training Log Archive: tnipenIn the 7 days ending Jul 26, 2009:
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Sunday Jul 26, 2009 #
Orienteering race 44:51 [4] 7.6 km (5:54 / km) +300m 4:56 / km
shoes: Olway speed
Orienteering at Frisco, CO. Really nice open terrain. There is a lot of pine beetle trees, so some deadfall. I really enjoyed running here. Got a ride with Plamen, who I found out was 17th at WOC 87 in France.
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Olway speed
Friday Jul 24, 2009 #
Running 1:11:35 [2] 13.28 km (5:23 / km) +220m 4:59 / km
shoes: Mizuno WR 2009
Ran with Pat from the stadium up the valley, around Wonderland Lake, and back along Broadway.
Wednesday Jul 22, 2009 #
Intervals 15:24 [5] 4.8 km (3:12 / km)
shoes: Henrik's AdiZero
Intervals with Pat at the track. 6 by 800m with short Lehel breaks (1:15). Nice to finally do intervals with someone else. Pat ran with me on the first four, and then ran the last two faster. We did a longer break after 4.
2:31.86
2:38.09
2:32.47
2:34.45
5.5 minute rest
2:34.55
2:36.20
2:31.86
2:38.09
2:32.47
2:34.45
5.5 minute rest
2:34.55
2:36.20
Running warm up/down 1:27:14 [2] 12.63 km (6:54 / km)
shoes: Mizuno WR 2009
From home.
Monday Jul 20, 2009 #
Running 53:37 [3] 12.49 km (4:18 / km)
shoes: Mizuno WR 2009
Clubrun with Fleetfeet runners. 3.5km warm up from home. Another 2km warmup with the group, then the pace was quite high. Ran through downtown and onto Boulder Creek pathway.
Running warm up/down 22:00 [2] 3.48 km (6:19 / km)
shoes: Mizuno WR 2009
Run home.