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Training Log Archive: tnipen

In the 7 days ending Oct 17, 2010:

activity	#	time	miles		km		+m	load
Trail running	4	3:51:02	27.44	(8:25)	44.15	(5:14)	894	84.6
Running	3	2:20:24	14.77	(9:31)	23.76	(5:55)	70	28.1
Orienteering	2	1:30:43	8.08	(11:14)	13.0	(6:59)	180	51.6
Tempo	2	53:31	8.76	(6:06)	14.1	(3:48)	100	42.8
Total	7	8:35:40	59.04	(8:44)	95.02	(5:26)	1244	207.0

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Sunday Oct 17, 2010 #

10 AM

Orienteering race 55:43 [4] 8.0 km (6:58 / km) +180m 6:16 / km
shoes: Integrator 2010

WJR at Watershed park. Fun course set by Mike Rascher. Felt pretty good, but had maybe 3mins of mistakes, so wasn't too satisfied with that. Nice sunny day!

Trail running warm up/down 26:14 [2] 5.0 km (5:15 / km)
shoes: Integrator 2010

Warm up (5mins), control pickup with Nathan (21:14).

Planning of clubrun #100 on Nov 1, 2010 is well underway.
Clubrun #1 Jan 14, 2008 with John, Henrik, Louise and Petra. Anniversary run will most definitely involve some ridiculous route involving mountains, GPS, camelbacks, and spare headlamps...

C • Sounds nice, wish I could j... 5

1 PM

Trail running 21:28 [4] 6.3 km (3:24 / km) +80m 3:12 / km
shoes: Henrik's AdiZero

Cross country race at Cates Park. 3 loops, each 2.1k long (though I'm thinking it's shorter than that). Mix of grass and hard trails. Some slightly sketchy sections on narrow trail. Ran in racing flats. Let the pack sprint off at the start and settled into about 20th place as we were leaving the start area. Ran pretty even splits and passed people constantly. Nice weather, not a cloud in sight!
7:04.99
7:13.15
7:10.69

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno WR 2010

Friday Oct 15, 2010 #

7 PM

Trail running 1:23:07 17.0 km (4:53 / km) +250m 4:33 / km
shoes: Mizuno WA 2010

Clubrun (north shore edition) with Jack, John, Nate, Louise, Ian the hardman, Alison, Andrea, and Meghan. Ran with the guys and Louise.

Started at Phibbs Exchange bus loop, then gravel trail along Lynn Creek up past Cap College, then onto very technical trails to Rice Lake. Down to Lynn headwaters, then Jack and I split from the group and took the road back since he didn't have a light. Decent tempo the last 7-8k down the hill.

Thursday Oct 14, 2010 #

5 PM

Tempo 25:02 [4] 6.5 km (3:51 / km)
shoes: Mizuno WR 2010

3x8min trail intervals with Julien, Mike, and Rachel. Started at the park's office, down 16th, right on Salish (1:48-1:50), Lily of the Valley (3:18-3:20), right on Salal, right on 16th (7:35). Stomach a little angry.
8:21.44 -- 1'39
8:17.74 -- 1'42
8:22.87

Running warm up/down 48:59 [2] 8.0 km (6:07 / km)
shoes: Mizuno WR 2010

Wednesday Oct 13, 2010 #

5 PM

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: Mizuno WR 2010

Placing controls for WET. Nice to be out in the sunshine.

Tuesday Oct 12, 2010 #

4 PM

Tempo 28:29 [4] 7.6 km (3:45 / km) +100m 3:31 / km
shoes: Mizuno WR 2010

4x7min trail intervals in PS park, 1:30 rest. Tristan, Nathan, Rachel, and Mike there. Down Salish from Council, right on Hemlock(0:47-0:49), Left on Huckleberry (3:06-3:09), left on Deer Fern, left on Nature (4:40-4:43), right on Hemlock (5:48), back on Salish (6:20-6:26). ~1.9k loop.
7:06.60 -- 1'41
7:11.02 -- 1'58
7:10.69 -- 2'16
7:11.29

Running warm up/down 51:25 [2] 7.76 km (6:37 / km) +70m 6:20 / km
shoes: Mizuno WR 2010

Monday Oct 11, 2010 #

9 AM

Trail running 1:40:13 [2] 15.85 km (6:19 / km) +564m 5:22 / km
shoes: Mizuno WA 2010

Trail run with Jack and Nathan from the middle parking lot at Lynn headwaters, to Norvan Falls and back. Took the upper trail there, and the lower back. Decent speed for the most part, really picked it up on the way back on the bigger gravel trail. 3:35 pace on the last 2.3k.
Fork: 37:39
Norvan: 59mins
Fork: 1:20:33
Car: 1:40:09

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