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Training Log Archive: tnipen

In the 7 days ending May 30, 2010:

activity	#	time	miles		km		+m	load
Running	8	4:55:28	37.62	(7:51)	60.55	(4:53)	317	87.8
Trail running	2	1:00:43	6.87	(8:50)	11.06	(5:29)	124	20.0
Tempo	2	44:50	7.48	(6:00)	12.04	(3:43)	120	35.9
Total	10	6:41:01	51.98	(7:43)	83.65	(4:48)	561	143.7

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Sunday May 30, 2010 #

8 AM

Running race 27:41 [4] 8.0 km (3:28 / km) +80m 3:18 / km
shoes: Asics Hyperspeed 3

Was going to run the Ironknee, but it got too difficult for me to figure out how to get to Deep Cove, plus there would be no guarantee there would be space on the shuttle bus to Grouse.

Luckily the Shaughnessy 8k was on at the same time, which I have been meaning to run for years. Quite a hilly road course so no intentions of setting a PB. Goal was 28:00, ran in 27:41, so quite happy with that. 10s behind Dan's time last years, so that's a good sign. 6th place overall.

Found my paceman Skarsgaard right at the start. Stayed with him until 2k, then went ahead as I went faster on the downhills. He caught me at 6.5k going up the hill, no chance hanging on so let him drift 5 seconds ahead at the finish.

C • Great Race 1

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

11 AM

Trail running 21:14 [2] 2.2 km (9:39 / km) +80m 8:10 / km
shoes: Mizuno WR 2010

Checking some control locations at Cleveland Dam for the WET.

4 PM

Running 26:09 [2] 5.55 km (4:43 / km) +50m 4:31 / km
shoes: Mizuno WR 2010

Ran around campus in the rain. Ran part of the 5k route backwards. Sweet last k of that race!

Saturday May 29, 2010 #

3 PM

Trail running 39:29 [3] 8.86 km (4:27 / km) +44m 4:21 / km
shoes: Mizuno WR 2010

Run with Nate in PS park. Salish, Swordfern, Council, Sasamat, Huckleberry, Deer Fern, Hemlock, Salish.

Friday May 28, 2010 #

10 AM

Running 34:41 [2] 6.39 km (5:26 / km) +20m 5:21 / km
shoes: Mizuno WR 2010

Last lunch run with the guys. Very warm today. Ran West and North.

Thursday May 27, 2010 #

7 PM

Tempo 22:29 [4] 6.03 km (3:44 / km) +60m 3:33 / km
shoes: Mizuno WR 2010

Was intending to do an easy run, but the legs felt really good, so did a 2x3km tempo down the Boulder Creek pathway. Didn't push so hard on the way back.

Noticed that the GPS screwed up the distance when I went under the last bridge on the first 3k. GPS missed 20-30m, since the average pace dropped 2s/km almost instantly. Hopefully it doesn't always do this under bridges.

10:47.65, 3.03km
11:41.18, 3.03km

Running 15:20 [3] 2.77 km (5:32 / km)

Wednesday May 26, 2010 #

11 AM

Running 52:07 [2] 9.16 km (5:41 / km) +39m 5:34 / km
shoes: Mizuno WR 2010

Lunch run with the group. Western loop.

Tuesday May 25, 2010 #

6 PM

Tempo 22:21 [4] 6.01 km (3:43 / km) +60m 3:33 / km
shoes: Mizuno WR 2010

2x3km tempo on the bike path. 1.5km jog between the two. A bit slow speed, but the path is quite undulating, with 4 road underpasses each way.
10:58, 11:23

Running warm up/down 30:55 [2] 6.04 km (5:07 / km)
shoes: Mizuno WR 2010

Monday May 24, 2010 #

11 AM

Running 32:16 [2] 6.07 km (5:19 / km) +22m 5:13 / km
shoes: Mizuno WR 2010

Lunch run with the guys. Cottonwood loop.

5 PM

Running 56:19 12.57 km (4:29 / km) +106m 4:18 / km
shoes: Mizuno WR 2010

Group run with the FleetFeetBoulder running store. A bit of a tempo near the end. Ran from home and back as well.

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