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Training Log Archive: tnipen

In the 7 days ending Feb 6, 2011:

activity	#	time	miles		km		+m	load
Running	4	4:09:13	30.0	(8:18)	48.28	(5:10)	184	79.9
Trail running	3	2:28:33	17.79	(8:21)	28.63	(5:11)	221	41.7
Orienteering	2	1:10:08	7.92	(8:52)	12.74	(5:30)	211	44.1
Tempo	1	40:01	6.96	(5:45)	11.2	(3:34)	134	32.0
Total	8	8:27:55	62.66	(8:06)	100.85	(5:02)	750	197.7

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Sunday Feb 6, 2011 #

9 AM

Running 1:42:44 23.76 km (4:19 / km) +145m 4:12 / km
shoes: Mizuno WR 2009

12mile marathon race pace training for Mike and Tristan. Mike doing 4:00-4:10min/km, and Tristan 3:20-3:30min/km. They did 4 times around a 3mile loop around UBC campus. Ran with Tristan on the first one, since his marathon pace is my 10k pace :) Then dropped back to wait for Mike and Paul. Joined them for 1.5 loops. When Tristan lapped us with 3.6k to go on the last loop, I tried to stick to him again to the end. 8k of high pace, another 7 reasonably hard, and the rest easy.

Loop 1: 16:12.5
Loop 2: 19:12.5
Loop 3, 1 mile: 5:47
Loop 3, 2 miles: 11:12

Saturday Feb 5, 2011 #

2 PM

Trail running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony X-spikes

Orienteering 40:00 [4] 6.0 km (6:40 / km) +103m 6:08 / km
shoes: Saucony X-spikes

2011 Troy & Tom's Sprint-training-camp training camp. Ran three courses at Watershed park, set by Louise. The courses involved some off trail running. Had some problems in the beginning, but the compass skills improved eventually. Fun to be out in the woods. Ran the first two by myself, then ran with Troy on the last one.

Friday Feb 4, 2011 #

Note
(rest day)

Thursday Feb 3, 2011 #

4 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +2m 5:00 / km
shoes: Mizuno WR 2009

Tempo 40:01 [4] 11.2 km (3:34 / km) +134m 3:22 / km
shoes: Mizuno WR 2009

40 minute tempo run with Louise, Mike, Rob, and Rachel in little Boston. Ran an undulating 2.1k loop on the roads. Finished 5 figure 8 loops, and one of the shorter loops. Half marathon pace. A little fast on the first, then settled into a nice pace. Nice to see Louise almost set a 10k PB in training on a hilly course.
7:13.99
7:25.90
7:29.67
7:29.80
7:30.93
2:50.83

Wednesday Feb 2, 2011 #

3 PM

Trail running 52:14 [2] 8.4 km (6:13 / km)
shoes: Mizuno WR 2009

EOS group run with Greg, Brian, and Rosie in PS park. Agronomy, Sword Fern, Council, Hemlock, Salish, Powerline, Agronomy.

6 PM

Orienteering 30:08 [3] 6.74 km (4:28 / km) +108m 4:08 / km
shoes: Mizuno WA 2010

Orienteering at Confederation. Nice 3-looped course set by Rachel. Lots of controls. I was a bit sloppy on the first loop, but got better on the last two. Quite tired today.

Tuesday Feb 1, 2011 #

4 PM

Running 10:46 [5] 3.6 km (2:59 / km)
shoes: Mizuno WR 2009

9x400m intervals with Louise, Mike, Rachel, and Rob. Felt not so great at the start, but it got better.
75.28 -- 1'47
73.35 -- 1'46
72.07 -- 1'49
72.28 -- 1'53
72.13 -- 2'00
70.55 -- 1'53
70.87 -- 1'59
70.78 -- 1'51
68.53

Running warm up/down 59:36 [2] 6.68 km (8:55 / km) +37m 8:41 / km
shoes: Mizuno WR 2009

Monday Jan 31, 2011 #

3 PM

Running 36:07 [2] 6.24 km (5:47 / km)
shoes: Mizuno WR 2009

EOS group run.

6 PM

Trail running 1:16:19 16.23 km (4:42 / km) +221m 4:24 / km
shoes: Mizuno WR 2009

Clubrun in PS park with John, Nate, Troy, and Josh. SW Marine, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Hemlock, Huckleberry, Hemlock, Imperial, Hemlock, St. Georges.

Good to have the chief of the peloton back in town!

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