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Training Log Archive: tnipen

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+m	load
Running	5	2:43:00	16.16	(10:05)	26.0	(6:16)	54	32.6
Trail running	1	54:25	7.07	(7:42)	11.37	(4:47)	391	21.8
Intervals	3	47:17	9.29	(5:05)	14.95	(3:10)	40	47.3
Orienteering	1	25:30	3.11	(8:12)	5.0	(5:06)	100	10.2
Total	6	4:50:12	35.62	(8:09)	57.32	(5:04)	585	111.8

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Sunday Jun 10, 2012 #

7 PM

Intervals 6:08 [5] 2.4 km (2:33 / km)
shoes: Asics Nimbus 2011

12x200m today at the UBC track with Louise doing 400s. Tried the Mizuno Universe shoes. Already after 5 intervals my skin was coming of my left foot. Glad I didn't have to run another 9k in them. Need to put more tape over the seam inside the shoe. Ran the last 7 in the heavy road shoes. 8s total slower than my brother's set.
31.43 -- 2'00
30.42 -- 2'00
30.13 -- 2'01
30.49 -- 2'00
30.18 -- 2'27
30.98 -- 2'00 (switched to heavy shoes)
30.57 -- 2'01
30.81 -- 2'00
31.07 -- 2'00
31? -- 1'30 (didn't do a splits here)
31? -- 1'40 (same here)
29.98
Average: 30.67s

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Nimbus 2011

Saturday Jun 9, 2012 #

10 AM

Trail running race 54:25 [3] 11.37 km (4:47 / km) +391m 4:05 / km
shoes: Sportiva XC

5 peaks race at Alice Lake. Nice course on trails, a bit of hills.

Had a pretty bad race myself. Felt already on the first hill that the legs weren't there today. Got lactic acid right away, and had to slow down and the lead pack get away. Jogged for a bit to let the legs recover. Got up to speed again on the flats, but had trouble on the hills the rest of the course. Was mostly by myself. Tried to enjoy the nice scenery instead. Over 6mins of the winner, and 4 behind Nate. Just head of Troy. Hopefully just a bad day.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Sportiva XC

Friday Jun 8, 2012 #

5 PM

Running 48:00 [2] 8.0 km (6:00 / km)
shoes: Asics Nimbus 2011

EOS group run. Spanish, Blanca, Lily of the Valley, Acadia.

Thursday Jun 7, 2012 #

7 PM

Intervals 20:39 [5] 6.4 km (3:14 / km)
shoes: Asics Nimbus 2011

8x800 with Julien at the Point Grey track on the program today. Legs felt heavy on the warm up, probably not quite recovered from Tuesday. OK times, but should be a bit faster.
2:34.51 -- 2'00 (79 75)
2:35.52 -- 2'04
2:34.10 -- 2'00
2:33.74 -- 2'01
2:33.86 -- 2'01
2:35.14 -- 2'01
2:36.13 -- 2'06
2:35.58 (72.5 83 Julien wanted to run a 2:28, so paced him to a good first lap, I jogged the 3 curve, but still managed a good time)

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Asics Nimbus 2011

Wednesday Jun 6, 2012 #

7 PM

Orienteering 25:30 [3] 5.0 km (5:06 / km) +100m 4:38 / km
shoes: Sportiva XC

WET at Princess Park. Fun score-O format. Thought I had gotten them all, but didn't spot one control near the edge of the map.

Tuesday Jun 5, 2012 #

4 PM

Intervals 20:30 [5] 6.15 km (3:20 / km) +40m 3:14 / km
shoes: Asics Nimbus 2011

8x2.5mins on the trails in PS park with Nate, Mike, and Gord. First one was 3mins. Felt decent.

Running warm up/down 50:00 [2] 8.0 km (6:15 / km) +54m 6:03 / km
shoes: Asics Nimbus 2011

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