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Training Log Archive: tnipen

In the 7 days ending Oct 11, 2009:

activity	#	time	miles		km		+m	load
Trail running	5	5:03:35	38.71	(7:51)	62.3	(4:52)		95.5
Running	1	1:10:28	5.33	(13:13)	8.58	(8:13)		14.1
Orienteering	1	27:41	3.88	(7:08)	6.24	(4:26)	50	22.1
Swimming	1	20:00	0.43	(45:59)	0.7	(28:34)		4.0
Intervals	1	6:40	1.49	(4:28)	2.4	(2:47)		6.7
Total	6	7:08:24	49.85	(8:36)	80.22	(5:20)	50	142.4

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Sunday Oct 11, 2009 #

Trail running 1:49:35 [2] 21.06 km (5:12 / km)
shoes: Mizuno WR 2009

Nice run with Andy and Louise in PS park, all the way down to Jericho. Salish, Admiralty, Spanish, Sweet Meander. We lost Andy when cutting through the woods from SM to the reservoir, and when trying to find him, I lost Louise. We all made it home eventually. 4k tempo home. Nice day again!

Saturday Oct 10, 2009 #

Trail running 42:26 [3] 10.47 km (4:03 / km)
shoes: Mizuno WR 2009

9.00km tempo (35:47) on trails in Pacific Spirit Park. Nice sunny day, 15 degrees. Short warm up and down.

Thursday Oct 8, 2009 #

Intervals 6:40 [5] 2.4 km (2:47 / km)

Intervals with Louise at UBC. 4x400m, 4x200m. First higher speed workout in a while, so didn't do too many. Started Louise 7 seconds ahead on the last two 200m intervals, so that I could keep the pace up.

69.78 -- 2'15
68.40 -- 2'13
69.88 -- 2'12
70.76 -- 3'21

29.70 -- 2'22
31.22 -- 2'43
29.75 -- 2'09
29.72

C • Re; 1

Running warm up/down 1:10:28 [2] 8.58 km (8:13 / km)
shoes: Mizuno WR 2009

Swimming 20:00 [2] 0.7 km (28:34 / km)

Swimming at UBC with Nate and Louise.

Wednesday Oct 7, 2009 #

Orienteering race 27:41 [4] 6.24 km (4:26 / km) +50m 4:16 / km
shoes: Sportiva XC

WET at Jericho/Trimble Park. Nice course by Jeremy. Didn't charge my lamp enough, so all of a sudden it got dark while running down a hill. Managed to get through the last few controls without a light. Remo the italian mapper was there too.

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Sportiva XC

with Andy.

Tuesday Oct 6, 2009 #

Trail running 1:10:15 [3] 13.66 km (5:09 / km)
shoes: Mizuno WR 2009

Clubrun with Andy in PS park. Salish, Spanish, Blanca, Back into the woods on Nature, Hemlock. Good pace.

Monday Oct 5, 2009 #

Trail running 1:01:19 [3] 14.11 km (4:21 / km)
shoes: Mizuno WR 2009

Lunchtime run on the trails in Pacific Spirit Park. Did a 10km tempo in 40:01, which felt easy, and then a 4km cool down. Nice day!

C • Oh, I miss the lunch run!! 2

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