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Training Log Archive: tnipen

In the 7 days ending Dec 26, 2010:

activity	#	time	miles		km		+m	load
Cross country skiing	1	2:15:00	12.63	(10:41)	20.33	(6:38)	707	27.0
Running	4	2:01:15	13.04	(9:18)	20.99	(5:47)	63	26.3
Orienteering	1	28:51	3.73	(7:44)	6.0	(4:49)		23.1
Tempo	1	19:33	3.36	(5:50)	5.4	(3:37)	121	15.6
Total	5	5:04:39	32.76	(9:18)	52.72	(5:47)	891	92.0

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Sunday Dec 26, 2010 #

5 PM

Orienteering race 28:51 [4] 6.0 km (4:49 / km)
shoes: Mizuno WA 2010

Mass-start orienteering race in the city centre of Colmar, France. 25 controls in the tricky narrow streets. -5 degrees and super icy conditions. Only had trail runners, but Mathias had o-shoes. We stayed together for the race. Got off to a good start, but had a few guys following us the whole way. Managed to shake them just before getting into the park area.

Came second and third. 5mins ahead of Celine Dodin, which is a 7mins improvement relative to two years ago, nice! Results

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mizuno WA 2010

With Mathias.

Saturday Dec 25, 2010 #

1 PM

Cross country skiing 2:15:00 [2] 20.33 km (6:38 / km) +707m 5:39 / km
shoes: Skiboots

Cross country skiing in the Black forest with Mathias and dad. Started in Hinterzarten. Nicely prepared ski tracks. Did classic. Went about 10k then turned around.

Thursday Dec 23, 2010 #

7 PM

Running 41:11 [2] 7.9 km (5:13 / km) +63m 5:01 / km
shoes: Mizuno WR 2010

Easy run with Mathias around Breisach.

Wednesday Dec 22, 2010 #

11 AM

Running 10:00 [3] 2.0 km (5:00 / km)

A fast sprint through Heathrow with all my luggage going between Terminal 1 and 3, as well as from security to the gate.

C • training pays off 5

Monday Dec 20, 2010 #

3 PM

Tempo (CouncilLoop) 19:33 [4] 5.4 km (3:37 / km) +121m 3:15 / km
shoes: Mizuno WR 2010

4x5min intervals with Ian, Louise, and Kris on the usual Salish, Hemlock, Council loop. Fast pace today, about 15s faster per lap than a few months ago.
4:55.15 -- 2'44
4:53.11 -- 2'26
4:52.53 -- 2'45
4:52.63

C • flight 4

Running warm up/down 1:00:04 [2] 9.59 km (6:16 / km)
shoes: Mizuno WR 2010

Group run in the afternoon with Kris, Louise, Ian, Troy, and Nathan.

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