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Training Log Archive: tnipen

In the 7 days ending Sep 12, 2010:

activity # timemileskm+mload
  Trail running5 4:30:29 27.98(9:40) 45.03(6:00) 26762.4
  Orienteering2 1:39:40 7.64(13:02) 12.3(8:06) 15079.7
  Running3 1:36:42 10.42(9:17) 16.77(5:46) 5019.3
  Tempo1 36:00 5.94(6:04) 9.56(3:46) 9028.8
  Pool running1 26:007.6
  Intervals2 24:04 4.31(5:35) 6.93(3:28) 16421.7
  Strength1 20:008.0
  Total9 9:32:55 56.29 90.58 721227.6

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MoTuWeThFrSaSu

Sunday Sep 12, 2010 #

10 AM

Orienteering race 1:02:00 [4] 7.0 km (8:51 / km)
shoes: Integrator 2010

Forked mass-start event at Deep Cove. Had some trouble on the first loop, and got a bit behind. Saw that David was ahead of my and worked hard to catch him up. Got withing 5s of him on the third loop. Took some different route choices, but we were always about 5s apart. Had different butterflies right at the end. Again punched 10s behind him, but couldn't catch him on the last few controls. Exciting to run such a close race!

Raining really hard today!

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Integrator 2010

8 PM

Trail running 1:10:46 [2] 13.0 km (5:27 / km)
shoes: Mizuno WA 2010

Trail run with John in PS park. Sword fern, Council, Sasamat, 16th, Salal, Loly of the Valley, Salish, Spanish, 4th back. Ran into a police officer in the woods near 16th looking around with a flashlight. He was there responding to a call about a bike that had been taped to a tree...

Saturday Sep 11, 2010 #

9 AM

Intervals 12:00 [4] 2.93 km (4:06 / km) +164m 3:12 / km
shoes: Mizuno WR 2010

4x3 min hill intervals with Mike. 3min run down the hill between each repeat. Ran from the bottom of NW Marine Drive at Spanish Banks and up the road.

Running warm up/down 43:42 [2] 8.77 km (4:59 / km) +50m 4:51 / km
shoes: Mizuno WR 2010

5 PM

Trail running 1:10:00 [2] 9.2 km (7:37 / km) +200m 6:52 / km
shoes: Mizuno WR 2010

Easy run with Louise on the north shore. Cara and Alison there also.

Friday Sep 10, 2010 #

Note
(rest day)

Pool closed today, was thinking of doing 6x1min intervals with 1min off.

Thursday Sep 9, 2010 #

5 PM

Tempo (Trail) 36:00 [4] 9.56 km (3:46 / km) +90m 3:36 / km
shoes: Mizuno WA 2010

6x6min tempo intervals on the trails in PS park. Nice big group consisting of Kristian, Nate, and Ian. 2 minute rest between each. Intervals 1/3/5 were uphill on Swordfern from Imperial to Salish, and intervals 2/4/6 were downhill from 16th along Salish onto Iron Knee to Imperial.
1.51km (3:59min/km)
1.71km (3:31min/km)
1.48km (4:04min/km)
1.71km (3:31min/km)
1.46km (4:07min/km)
1.69km (3:33min/km)

Trail running 43:05 [2] 6.33 km (6:49 / km) +67m 6:28 / km
shoes: Mizuno WA 2010

Warm up / down from Kristian's house in Acadia.

Wednesday Sep 8, 2010 #

7 PM

Orienteering race 37:40 [4] 5.3 km (7:06 / km) +150m 6:14 / km
shoes: Integrator 2010

Orienteering at Robert Burnaby Park. Two 2.7k loops. Had a good run, felt pretty smooth running through the woods. Fun course, definitely went to some spots I've never been to before. Also got to go to the nasty copper pit in the stream -- on the plus side, my shoes have now been cleaned!

Beat virtual Henrik with 45 seconds, nice!

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WR 2010

Warm up with Kristian and Magnus.

Tuesday Sep 7, 2010 #

5 PM

Intervals 12:04 [5] 4.0 km (3:01 / km)
shoes: Asics Hyperspeed 3

10x400m at 71-73s laps with the team at the track. Tristan, Mike, Nathan there. Louise showed up to do some 200s barefoot. Felt pretty decent today. A bit of a wind on the last curve.
69.49 -- 1'16
72.25 -- 1'14
73.78 -- 1'08
72.87 -- 1'11
71.53 -- 1'07
72.92 -- 1'14
72.84 -- 1'14
72.56 -- 1'08
72.93 -- 1'02
72.76
C • Suit up 1

Running warm up/down 48:00 [2] 7.0 km (6:51 / km)
shoes: Mizuno WR 2010

Warm up from Mike's place (21:17). 6 strides on the grass. Short cool down.

Monday Sep 6, 2010 #

12 PM

Strength 20:00 [3]

Strength session with the team at the UBC aquatic centre.

Pool running 26:00 intensity: (14:00 @2) + (12:00 @3)

Pool running at UBC.
Did 2x6min intervals, plus warmup/down
8 PM

Trail running 1:11:38 intensity: (30:00 @2) + (41:38 @3) 14.0 km (5:07 / km)
shoes: Mizuno WA 2010

Clubrun with Kristian and princess. Salish, Council, Sasamat, St. Georges, Salish, Imperial, Iron Knee, Council, Sword Fern, through Acadia back. Raining and 12 degrees.

Felt pretty good today.
C • ggggggrrrrrrrrr 3

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