Training Log Archive: tnipenIn the 7 days ending Jun 6, 2010:
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Sunday Jun 6, 2010 #
10 AM
Orienteering race 1:06:17 [4] 8.11 km (8:10 / km) +347m 6:44 / km
shoes: Integrator 2010
O-race at Cypress Falls... First time out orienteering in almost two months :( Technique a bit rusty. Quite a tough course (both physically and technically) set by Graeme. I very much enjoyed it! Nice to be racing for over an hour.
Quite tired from yesterday's long run, so had almost no power in the legs. Still managed to fight a bit when going uphill.
Quite tired from yesterday's long run, so had almost no power in the legs. Still managed to fight a bit when going uphill.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrator 2010
Saturday Jun 5, 2010 #
9 AM
Trail running 2:20:10 21.4 km (6:33 / km) +1000m 5:19 / km
shoes: Mizuno WR 2010
Grouse to Deep Cove trail run with Jack. Louise ran it too, but ran mostly separate (finished not too far behind though!). Nice to enjoy the sun in Deep Cove afterwards.
Jack couldn't join us, because he was running back to Grouse again for a 40k+ trail run!
There was a mountain bike race on the trails we were running on... Tried to look for John but didn't see him.
Jack couldn't join us, because he was running back to Grouse again for a 40k+ trail run!
There was a mountain bike race on the trails we were running on... Tried to look for John but didn't see him.
Thursday Jun 3, 2010 #
5 PM
Tempo 1:06:56 [4] 17.67 km (3:47 / km) +120m 3:40 / km
shoes: Mizuno WR 2010
Tempo run with Jack around the seawall. Same route as last month, but over 2 minutes faster! Didn't think we could run this any faster than last time, but this run felt easier, so we're probably in good shape. Cruising at 3:40 for most of the flat parts.
GPS took 35 minutes to find satellites.
10 minute warm up
32:15.72 at the base of the hill
9:17.48 - 2.16km (over Prospect Point)
25:23.26 - 6.89km, 3:41min/km (Seawall and Alberni)
GPS took 35 minutes to find satellites.
10 minute warm up
32:15.72 at the base of the hill
9:17.48 - 2.16km (over Prospect Point)
25:23.26 - 6.89km, 3:41min/km (Seawall and Alberni)
Wednesday Jun 2, 2010 #
6 AM
Orienteering 40:00 [2] 5.0 km (8:00 / km)
Placing controls for the WET at Cleveland Dam.
Tuesday Jun 1, 2010 #
12 PM
Running 31:52 [2] 6.0 km (5:19 / km)
shoes: Mizuno WR 2010
ISICS Tuesday group run with Cody and Louise. To the forest, SF, Salish, LoTV, Powerline, Acadia.
6 PM
Trail running 1:05:25 14.54 km (4:30 / km) +174m 4:15 / km
shoes: Mizuno WR 2010
Clubrun #85 from Carol's house. Markez, Barrett, and Reddin. Sasamat, St. Georges down to SW Marine, Salish, Swordfern, Salish, Admiralty, Spanishto 4th, out to Blanca and back. Felt good today. 7k tempo from the bottom of Salish to halfway on Admiralty.