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Training Log Archive: tnipen

In the 7 days ending Oct 18, 2009:

activity	#	time	miles		km		+m	load
Trail running	3	3:44:22	23.27	(9:39)	37.45	(5:59)		62.1
Running	2	1:25:38	6.94	(12:20)	11.17	(7:40)		17.1
Orienteering	1	49:41	5.31	(9:22)	8.54	(5:49)		39.7
Swimming	1	30:00	0.75	(40:14)	1.2	(25:00)		6.0
Intervals	2	28:10	5.22	(5:24)	8.4	(3:21)		18.5
Total	6	6:57:51	41.48	(10:04)	66.76	(6:16)		143.5

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Sunday Oct 18, 2009 #

Orienteering race 49:41 [4] 8.54 km (5:49 / km)
shoes: Olway speed

Orienteering at Watershed Park. Nice technical course by Lehel. Wasn't so focused today and made a few mistakes in the second half of the race.

Trail running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Control pickup, placing, and warm up.

Saturday Oct 17, 2009 #

Running 17:00 [2] 3.0 km (5:40 / km)
shoes: Mizuno WR 2009

Thursday Oct 15, 2009 #

Intervals 16:02 [3] 5.0 km (3:12 / km)
shoes: Henrik's AdiZero

Intervals on the track with Andy, Carol, and Louise. 5x1000m. Girls did 5x800m. Not so good times today, had to fight through some stomach pain. But the intervals at least felt easy. Good times by Carol (~3'04), Louise (~2'58) and Andy (~3'35).

Interval -- rest
3:12.18 -- 2'16
3:11.00 -- 2:43
3:12.00 -- 2'28
3:13.85 -- 2'55
3:13.73

Running warm up/down 1:08:38 [2] 8.17 km (8:24 / km)
shoes: Mizuno WR 2009

Warm up from war memorial gym, through PS park to the track.

Wednesday Oct 14, 2009 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

Morning swim with Nate at UBC.

Tuesday Oct 13, 2009 #

Trail running 1:26:14 [3] 16.93 km (5:06 / km)
shoes: Mizuno WR 2009

Tirsdagsbanen with OKGV. Ran with John. Usual Jericho loop. Tempo from 4th and back.

C • Oshoes 14

Monday Oct 12, 2009 #

Intervals 12:08 [5] 3.4 km (3:34 / km)
shoes: Mizuno WR 2009

4 trail intervals in Musqueam Park with Louise. Each loop is around 850m.
3:06.85 -- 3'14
3:03.11 -- 3'04
3:00.42 -- 2'55
2:57.80

Trail running 52:46 [2] 8.39 km (6:17 / km)
shoes: Mizuno WR 2009

35min warm up in PS park.

Trail running 45:22 [2] 6.13 km (7:24 / km)
shoes: Mizuno WR 2009

Beach run with John and Louise in the evening.

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