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Training Log Archive: tnipen

In the 7 days ending Oct 31, 2010:

activity	#	time	miles		km		+m	load
Running	6	3:09:43	22.06	(8:36)	35.5	(5:21)		60.6
Trail running	1	1:13:47	9.94	(7:25)	16.0	(4:37)	150	33.5
Tempo	2	57:23	9.76	(5:53)	15.71	(3:39)	250	45.9
Intervals	1	10:00	1.86	(5:22)	3.0	(3:20)		10.0
Total	7	5:30:53	43.63	(7:35)	70.21	(4:43)	400	150.0

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Sunday Oct 31, 2010 #

10 AM

Running race 32:43 [4] 9.5 km (3:27 / km)
shoes: Asics Hyperspeed 3

Day 2 of the "Vancouver 2-day" :). James Cunningham Seawall Race. 9.5k around Stanley Park. Nice sunny morning. Planed to run 3:24min/km, and hit the first marker in 3:24.39. About 20s slower than last year. Felt like the markers were placed strangely this year, since my pace felt even.
3:24.39
3:22.56
3:31.25
3:31.43
3:24.36
3:25.30
3:33.91
3:29.00
1:42.10

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

12 PM

Running 15:00 [3] 2.0 km (7:30 / km)
shoes: Mizuno WR 2010

Various running at the Radio-orienteering at Central Park. Walked most of it, but had to run every now and then when I had to get in position when the 5minute cycle was over. Found all 5 transmitters this time, used the other type of reciever, which was much easier for me.

Saturday Oct 30, 2010 #

3 PM

Tempo race 37:23 [4] 10.0 km (3:44 / km) +250m 3:19 / km
shoes: Saucony X-spikes

BC cross country champs at Aldergrove park. 5 loops, each 2k long. Quite a hilly course, with 2 big climbs and one smaller climb on each of the loops. Used 9mm spikes, which worked well on the mix of grass, mud, dirt trail, and some gravel trails. Felt like I took it easy on the first loop and passed a many people. Still, dropped speed consistently through the race. Fun race, sweet course, and Magnus was the race announcer!
7:08.57
7:17.68
7:26.54
7:38.72
~7:38
0:27.24
11th place in the end.

C • Nice! 3

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Mizuno WR 2010

Warm up for the race with Tristan.

Thursday Oct 28, 2010 #

5 PM

Intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Mizuno WR 2010

5x2mins at 5k race pace with Mike, Julien, Rachel, and Rob. 1min off. Ran on the quiet streets behind Wesbrook.

C • Good Luck 3

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Mizuno WR 2010

Wednesday Oct 27, 2010 #

7 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony X-spikes

Easy jog around Vanier Park, trying out the new cross country spikes with 5mm spikes. Did a few controls that were in the grass area. Had to walk on my heels everytime I crossed a paved path.

Tuesday Oct 26, 2010 #

Note

For those that care, I did actually fracture my finger in my unepic fall on Sunday. Went to the hospital and got a pretty sweet looking forearm splint to go.

C • Get well soon! 9

5 PM

Tempo 20:00 [4] 5.71 km (3:30 / km)
shoes: Mizuno WR 2010

4x5min tempo intervals with Mike, Nate, Louise, Rachel, and Rob. Started from 4th at Salish, down 4th. Then 2 loops in little Australia, and one interval back to Salish. Distance based on estimated pace. All were on bikepaths and roads. Feeling good, BC champs this weekend.

Running warm up/down 42:00 [2] 7.0 km (6:00 / km)
shoes: Mizuno WR 2010

Monday Oct 25, 2010 #

7 PM

Trail running 1:13:47 16.0 km (4:37 / km) +150m 4:24 / km
shoes: Mizuno WA 2010

Clubrun #99 from Chef Kristian's house. John, Nate, and me. Kenyian style for like 12 seconds, before Nate starts a breakaway attempt. John gets confused, forgets what he's supposed to do in such situations, and tries instead to breakaway himself. Took a good 25 minutes on Swordfern, Council, Hemlock, Sasamat, before I could get control of the herd, mainly because they didn't know where we were going. My infamous call-the-trail-to-turn-onto-in-the-last-second trick (based mainly on the analogous provincial signage situation on the Richmond Connector) got me enough seconds to hang on. Hammer down Huckleberry, right on Deer Fern, left on Nature, right on Hemlock, Salish, Spanish, Pioneer, Spanish, Admiralty, Salish, Swordfern. Awesome run.

C • haha 1

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