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Training Log Archive: tnipen

In the 7 days ending Mar 27, 2011:

activity	#	time	miles		km		+m	load
Trail running	5	5:41:06	36.88	(9:15)	59.36	(5:45)	1330	98.9
Running	2	1:33:40	9.84	(9:31)	15.83	(5:55)	38	28.5
Orienteering	1	38:03	5.93	(6:25)	9.54	(3:59)	34	30.4
Tempo	1	15:17	2.63	(5:49)	4.23	(3:37)	100	12.2
Intervals	1	14:53	2.98	(4:59)	4.8	(3:06)		14.9
Total	8	8:22:59	58.26	(8:38)	93.76	(5:22)	1502	184.9

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Sunday Mar 27, 2011 #

Note

Watched Sällskapsresan summer edition with Kristian. Most hilarious movie ever?

9 AM

Trail running 1:18:56 12.6 km (6:16 / km) +465m 5:17 / km
shoes: Mizuno WR 2010

Hilll run with Jack and Nathan at Burnaby Mountain. Started at the restaurant. Down the hill to the powerline, along this then down Mel's trail, trans Canada trail, then south on Dead Moped to Pipeline. Loooong hill climb up Nicole's Trail up to University Dr. Followed the route around campus, and took Trans Canada Trail back to the parking lot. Easy for the most part, but pushed a bit on the uphills.

C • Nice to have you in the neighbourhood! 2

Saturday Mar 26, 2011 #

9 AM

Running race 16:14 [4] 5.0 km (3:15 / km) +3m 3:14 / km
shoes: Asics Hyperspeed 3

Dave Reed 5k race. Nice course around Stanley Park. Uphill first k, then down to waterfront, and around the seawall back to Lumberman's arch. On pace for 16:00 at 2k. Had contact with the lead pack until about 1mile. the 3rd and 4th k got quite tough. Passed Drew at 3.5k, finished off with a strong last k.

2k 6:24.47
3k 3:16.40
4k 3:19.65
5k 3:14.07

40s faster than St. Pats race 2 years ago on a similar course, happy with that result.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed 3

Warm up with Louise. Tristan joined the cool down.

12 PM

Trail running 1:27:40 [3] 15.54 km (5:39 / km) +599m 4:44 / km
shoes: Mizuno WR 2010

Trail run with Jack and Nathan from Magnus's house to Deep Cove. Kris, Louise, and Magnus went together doing a different route. Baden Powell, Pipeline bridge, over the ridge on the gravel trails down to Seymour, back to Baden Powell all the way to Deep Cove. Good pace, legs felt surprisingly good despite the race this morning. Nice enough day for going in the ocean with Kris.

- Splits

Thursday Mar 24, 2011 #

6 PM

Trail running warm up/down 40:00 [2] 7.67 km (5:13 / km)
shoes: Mizuno WR 2011

Tempo 15:17 [4] 4.23 km (3:37 / km) +100m 3:14 / km
shoes: Mizuno WR 2011

A short trail interval session with Kris and Louise. Kris in good shape. 1x5min, then 1x10min. Bowel problems, so skipped the last 1x5min. Didn't go too hard on the second one.
4:56.9
10:20.5

Wednesday Mar 23, 2011 #

4 PM

Trail running 52:30 [1] 7.49 km (7:01 / km) +71m 6:42 / km
shoes: Mizuno WR 2010

EOS group run. Nice weather today! Agronomy, Sword Fern, Salish, Lily of the Valley, Salal, Cleveland, Nature, Hemlock, Salish, Powerline.

6 PM

Orienteering 38:03 [4] 9.54 km (3:59 / km) +34m 3:55 / km
shoes: Mizuno WR 2010

Orienteering at UBC. The course consisted of 8 "dog legs", each with 3 controls. You had to get all dog legs, but once you started one end of the dog leg, you had to do all legs on it before moving on to the next one.

Had to walk the first 2-300m before I had any idea of what order to do it in. Insanely hard!

C • Map! 1

Tuesday Mar 22, 2011 #

4 PM

Running warm up/down 47:26 [2] 5.83 km (8:08 / km) +35m 7:54 / km
shoes: Mizuno WR 2011

Intervals 14:53 [5] 4.8 km (3:06 / km)
shoes: Asics Hyperspeed 3

6x800m intervals at the track with Louise. Everyone else is a teacher and have spring break this week. Was surprised that my first one was so fast. Thought the pace would for sure drop off, but managed to keep the times down. Louise with fast times too (2:52-2:53).
2:28.57 -- 1'31
2:28.92 -- 1'41
2:28.34 -- 1'43
2:28.93 -- 1'49
2:29.65 -- 2'00
2:28.40

Monday Mar 21, 2011 #

6 PM

Trail running 1:22:00 [3] 16.06 km (5:06 / km) +195m 4:49 / km
shoes: Mizuno WA 2010

Clubrun with John, Nathan, and Julien. Good pace, good company, and lively discussion! S.W. Marine, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Hemlock, Sasamat, St. George's.

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