Training Log Archive: tnipenIn the 7 days ending Dec 4, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Saturday Dec 3, 2011 #
11 AM
Cross country running race 36:16 [5] 9.7 km (3:44 / km)
shoes: Saucony X-spikes
Gunner Shaw cross country at Jericho. Long beach section, like last year. This year we got to run through the water puddle, but unfortunately it was only 50m long this time, and didn't even go over the ankles. Good race for me, was able to stick with Drew N. the whole way. Got a 30s gap to some guys after loop 1, was worried the they would sneak up on me, like happened last weekend. But we hammered hard and kept them away. 6th place, a ways behind Ziak. 9mm spikes, worked fine. Jack ran in 37 and Julien in 38.
Running warm up/down 40:00 [2]
shoes: Mizuno WR 2011
Thursday Dec 1, 2011 #
5 PM
Tempo 40:48 [4] 10.75 km (3:48 / km) +32m 3:44 / km
shoes: Asics Nimbus 2011
Extreme west coast weather continues -- this morning we tied the high pressure record of 1044hPa set in 1957 at the airport. Today's run felt like running in molasses.
Tempo with Jack around the seawal in the dark. Even 3:41 pace before the hill at the end.
Tempo with Jack around the seawal in the dark. Even 3:41 pace before the hill at the end.
Tempo warm up/down 7:01 [4] 1.8 km (3:54 / km)
shoes: Asics Nimbus 2011
Wednesday Nov 30, 2011 #
7 PM
Orienteering 32:11 [4] 5.7 km (5:39 / km) +100m 5:11 / km
shoes: Mizuno WR 2011
WET at Jericho beach. Two nice loops set by Margo and Chris, which included the club up to Trimble Park. Had a control in between the houses in the east part for the first time that I can remember. 31s behind Espen.
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2011
Tuesday Nov 29, 2011 #
8 PM
Intervals 10:31 [5] 3.2 km (3:17 / km)
shoes: Asics Hyperspeed 3
It's track interval season again. 4x800m with Julien and Tristan at the Point Grey track. 2:40 goal pace, which felt easy. Got a little carried away on the last interval. With no running for 3 months, Tristan seems to still be in decent shape.
2:39.68 -- 1'59
2:41.50 -- 2'03
2:39.09 -- 2'00
2:30.38
2:39.68 -- 1'59
2:41.50 -- 2'03
2:39.09 -- 2'00
2:30.38
Running warm up/down 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Mizuno WR 2011
From Julien's house, via Tristan's house to the track and back.
Monday Nov 28, 2011 #
7 PM
Trail running 45:00 [2] 9.5 km (4:44 / km)
shoes: Mizuno WR 2011 orange
Clubrun with Zoltan.