Training Log Archive: tnipenIn the 7 days ending Nov 15, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Nov 15, 2009 #
Running 1:41:00 [2] 17.0 km (5:56 / km) +300m 5:28 / km
shoes: Mizuno WR 2009
Picking up the controls after the event. Nice rainy day!
Saturday Nov 14, 2009 #
Running 1:37:15 [2] 15.58 km (6:15 / km) +300m 5:42 / km
shoes: Mizuno WR 2009
Placing the controls for the long course for tomorrow's race. Hope they don't get stolen!
Friday Nov 13, 2009 #
Running 58:35 [3] 12.18 km (4:49 / km)
shoes: Mizuno WR 2009
Nice run with John from the clubhouse, over Burrard bridge, and to Lost Lagoon. Tempo back from Lost Lagoon.
Tempo: 4.52km, 19:12 (4:18)
Tempo: 4.52km, 19:12 (4:18)
Thursday Nov 12, 2009 #
Intervals 26:01 [5] 8.0 km (3:15 / km)
shoes: Henrik's AdiZero
Decided to do a big interval session at the track today, Lehel style. 8 x 1000m with 2min rest. Longer break halfway. Goal was to stick to 3:15 and it worked well. Could feel the calfs being tired on the last two. Convinced a guy called Hong also running at the track to join our intervals so that Louise had someone to pace off of.
3'14.15 -- 2'00
3'14.80 -- 2'18
3'14.97 -- 2'00
3'15.70 -- 6'01
3'15.97 -- 2'00
3'14.65 -- 2'18
3'14.53 -- 2'01
3'16.82
3'14.15 -- 2'00
3'14.80 -- 2'18
3'14.97 -- 2'00
3'15.70 -- 6'01
3'15.97 -- 2'00
3'14.65 -- 2'18
3'14.53 -- 2'01
3'16.82
Running warm up/down 1:20:11 [2] 9.55 km (8:24 / km)
shoes: Mizuno WR 2009
Wednesday Nov 11, 2009 #
Orienteering race 28:43 [4] 6.35 km (4:31 / km)
shoes: Sportiva XC
WET at Capilano University. Some small mistakes.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Sportiva XC
Tuesday Nov 10, 2009 #
Trail running 1:27:00 [2] 16.86 km (5:10 / km)
shoes: Mizuno WR 2009
Clubrun with John. Forgot to push it today, no explanation.
16th to Camosun: 10.70km, 54:53 (5:05).
16th to Camosun: 10.70km, 54:53 (5:05).
Monday Nov 9, 2009 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2009
Easy run with Louise and Nate at UBC. Nate recovering from injury, so did 3.5minutes on, 1.5minutes off. Took some night shots for the why just run poster.
