Training Log Archive: tnipenIn the 7 days ending Oct 24, 2010:
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Sunday Oct 24, 2010 #
12 PM
Trail running 2:23:00 [2] 15.0 km (9:32 / km) +700m 7:44 / km
shoes: Mizuno WA 2010
Diez Vista trail run with Louise and Jenny from Bunzen Lake. Raining for most of it, but we did at one point have a view towards Vancouver.
Saturday Oct 23, 2010 #
12 PM
Tempo 27:29 [4] 7.49 km (3:40 / km) +150m 3:20 / km
shoes: Mizuno WR 2010
BC champs race simulation in PS park. 5 loops of the shorter trail interval loop. Ran consistently. Still tired from Wednesday. Tristan ran 25:29, Julien, 28:01. Rowan ran the 4 loop course, and Mike and Rachel ran 3 loops.
0:32 To the start of the loop
5:14
5:13
5:13
5:13
5:16
0:43 To the end of the course.
0:32 To the start of the loop
5:14
5:13
5:13
5:13
5:16
0:43 To the end of the course.
Running warm up/down 42:00 [2] 8.0 km (5:15 / km)
shoes: Mizuno WR 2010
Friday Oct 22, 2010 #
Note
A%R$GFFF not again:
6 PM
Running 1:11:05 14.75 km (4:49 / km) +163m 4:34 / km
shoes: Mizuno WR 2010
Evening run with Ian the hardman. Down NW Marine and along Jericho beach, seeing all the lights of the city. Then up through Trimble Park, 8th ave, and then into the forest: Pioneer, Spanish, Salish, Swordfern, Council, Douglas Fir, Acadia.
Wednesday Oct 20, 2010 #
3 PM
Trail running 3:40:25 [2] 18.2 km (12:07 / km) +1618m 8:23 / km
shoes: Mizuno WR 2010
Took the afternoon off and went running with John instead. Started at Bunzen Lake (150m) and up around Eagle Mountain, over Tangled Summit, and to the top of Mount Beautiful (1250m). Pretty epic run involving a huge uphill, nice 360 degree views and a sketchy downhill. Got down the hill just as it got dark. Yeah, right now I'm pretty stoked about living in Vancouver...
C • =) 5
Tuesday Oct 19, 2010 #
4 PM
Intervals hills 15:00 [5] 3.75 km (4:00 / km) +210m 3:07 / km
shoes: Mizuno WR 2010
10x90s hill intervals up NW Marine Drive. Tristan, Mike, Louise, Rachel, and Rob. First 60s at 10k pace, then last 30s at 5k pace. Run down the hill in 90s. Getting back down the hill in time was surprisingly hard.
381m
379m
379m
375m
373m
370m
370m
366m
378m
382m
381m
379m
379m
375m
373m
370m
370m
366m
378m
382m
Running warm up/down 1:01:55 11.27 km (5:30 / km) +34m 5:25 / km
shoes: Mizuno WR 2010
Monday Oct 18, 2010 #
7 PM
Running 1:28:51 [2] 16.32 km (5:27 / km) +137m 5:14 / km
shoes: Mizuno WR 2010
Clubrun #98 with Jack and Louise starting from Metrotown. Along the skytrain to Central park, down the west end of the park, through Champlain Heights on the lit bike paths between the houses. Crossed Marine Drive, ran along the gravel bike path along the Fraser Rive, through some industrial areas, up the hill on Sussex street.