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Training Log Archive: tnipen

In the 7 days ending Oct 16, 2011:

activity	#	time	miles		km		+m	load
Trail running	2	4:43:38	14.82	(19:08)	23.85	(11:54)	1436	69.8
Running	3	2:08:54	11.9	(10:50)	19.15	(6:44)	16	25.8
Orienteering	1	25:31	3.51	(7:16)	5.65	(4:31)	45	20.4
Intervals	1	22:19	3.9	(5:44)	6.27	(3:34)	50	22.3
Total	5	7:40:22	34.13	(13:29)	54.92	(8:23)	1547	138.3

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Sunday Oct 16, 2011 #

10 AM

Trail running 4:21:51 [2] 18.0 km (14:33 / km) +1356m 10:34 / km
shoes: Mizuno WR 2011

A nice run with Magnus, Louise, Greg, and Stefano. Lots of hazy fog over the lower mainland, visible from the top. Stefano's pictures:

Coquitlam Lake

Group picture from the top

Thin flog layer over Vancouver area... oh and Louise

C • Nice! 8

Saturday Oct 15, 2011 #

2 PM

Trail running race 21:47 [4] 5.85 km (3:43 / km) +80m 3:29 / km
shoes: Asics Hyperspeed 3

Cross country race at Cates Park. 3x2km loops. Ran 21:29 last year, so the goal was to not be slower than 22. Fast first lap, but then let the pace slow down on the last two loops. In the end just 18s slower than last year, so I'm happy with that. Mike in 2310, Magnus, 2330, Ted 24xx, Louise 2530.
Nice sunny day, just like last year!
6:59.22
7:21.37
7:27.35

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

Warm up / down with Magnus and Louise.

Friday Oct 14, 2011 #

1 PM

Running 38:54 [2] 6.25 km (6:13 / km) +16m 6:09 / km
shoes: Mizuno WR 2011 orange

EOS group run.

Wednesday Oct 12, 2011 #

7 PM

Orienteering 25:31 [4] 5.65 km (4:31 / km) +45m 4:20 / km
shoes: Mizuno WR 2010

WET at Deer Lake, on a new map by Laurant. Good course, which required us to pay attention.

Tuesday Oct 11, 2011 #

12 PM

Intervals 22:19 [5] 6.27 km (3:34 / km) +50m 3:25 / km
shoes: Mizuno WR 2011 orange

6x1000m intervals on the CCCCC (canadian cross country champs course?), although we saw Maureen the course setter out there, and they might change this part of the course. Rowan, Louise, Mike, Gord, Juliette, and Rob there.

Felt really tired, and my calfs were super sore. 1050m course.

time, pace, rest
3:36.2 3:26 -- 2'31
3:41.3 3:31 -- 3'08
3:47.0 3:38 -- 2'25
3:43.5 3:35 -- 2'15
3:46.0 3:35 -- 2'10
3:44.3 3:36

Running warm up/down 1:00:00 [2] 7.9 km (7:36 / km)
shoes: Mizuno WR 2011 orange

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