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Training Log Archive: tnipen

In the 7 days ending Nov 8, 2009:

activity # timemileskm+mload
  Trail running5 5:51:27 42.06(8:21) 67.69(5:12)91.5
  Running2 2:20:56 15.84(8:54) 25.5(5:32) 30049.2
  Orienteering1 22:22 3.34(6:41) 5.38(4:09)17.9
  Intervals1 5:05 1.12(4:33) 1.8(2:49)1.0
  Total7 8:39:50 62.37(8:20) 100.37(5:11) 300159.6

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MoTuWeThFrSaSu

Sunday Nov 8, 2009 #

Running 1:45:00 [3] 20.0 km (5:15 / km) +300m 4:53 / km
shoes: Mizuno WR 2009

Long run in North Van checking out my control locations for next week's race. Kind of slow on the hills, need to train more of that.

Saturday Nov 7, 2009 #

Event: O in the Oaks '09 A-meet, Pacheco State Park
 

Trail running 1:02:11 [2] 11.95 km (5:12 / km)
shoes: John's Nike shoes

Run with John and Louise in PS park. Did Louise's clubrun route. Nice speed today.

Friday Nov 6, 2009 #

Trail running 32:33 [2] 6.92 km (4:42 / km)
shoes: Mizuno WR 2009

Lunch time run in PS park. 10th, Salish, Admiralty, turn around, NW Marine.

Intervals 5:05 [2] 1.8 km (2:49 / km)
shoes: Henrik's AdiZero

Intervals with Louise, Meghan M, and Carol.
3x (400m run, 200m jog, 200m run). Felt good today.
~70 -- 1'36
33.28 -- 2'33

70.13 -- 1'47
33.63 -- 2'35

69.55 -- 1'50
30.53

Trail running 1:01:25 [2] 10.54 km (5:50 / km)
shoes: Mizuno WR 2009

Warm up in PS park (42:32).

Thursday Nov 5, 2009 #

Trail running 22:01 [2] 4.0 km (5:30 / km)
shoes: Mizuno WR 2009

Short run in PS park with Louise.

Wednesday Nov 4, 2009 #

Orienteering race 22:22 [4] 5.38 km (4:09 / km)
shoes: Mizuno WR 2009

WET at Acadia. Nice course by Russell. Good flow today. Brewski with Gar, Louise, and Zoltan.

Running 35:56 [2] 5.5 km (6:32 / km)

Warm up with Louise from War memorial gym, a bit at Acadia, and cool down with Magnus.

Tuesday Nov 3, 2009 #

Trail running 26:30 [3] 5.0 km (5:18 / km)
shoes: Mizuno WR 2009

Lunchtime run at UBC.

Trail running 1:19:47 [3] 16.5 km (4:50 / km)
shoes: Mizuno WR 2009

Tisdagsbanen with John in PS park. Usual route. Good speed on the tempo today.

Monday Nov 2, 2009 #

Trail running 1:07:00 [2] 12.78 km (5:15 / km)
shoes: Mizuno WR 2009

Trail run with Louise in PS park. Did her group's clubrun route.

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