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Training Log Archive: tnipen

In the 7 days ending Jul 8, 2012:

activity	#	time	miles		km		+m	load
Trail running	2	3:08:50	13.9	(13:35)	22.37	(8:26)	1322	37.8
Terrain running	1	2:25:00	9.94	(14:35)	16.0	(9:04)		29.0
Running	3	2:11:23	10.49	(12:31)	16.89	(7:47)	96	26.3
Orienteering	1	28:02	3.9	(7:11)	6.28	(4:28)	88	22.4
Intervals	2	25:28	5.34	(4:46)	8.6	(2:58)		25.5
Total	6	8:38:43	43.58	(11:54)	70.14	(7:24)	1506	140.9

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Sunday Jul 8, 2012 #

1 PM

Terrain running 2:25:00 [2] 16.0 km (9:04 / km)
shoes: Sportiva XC

Exploring orienteering terrain in Cumberland with Mathias and John/Karen. First ran 90 minutes near Comox Lake. Fairly thick terrain, probably too much salal. Some nice open ridges. A bit too steep to get up/down from the lake. Then we did N.E. Woods in Comox, looks like Watershed terrain, forest ok in many parts. Finally Nymph Falls, which was the best of the three. Decent woods for the most part, some contour detail.

Long day, almost 16 hours, but well worth it with the nice weather and scenic surroundings.

Saturday Jul 7, 2012 #

11 AM

Trail running 1:30:00 [2] 8.61 km (10:27 / km) +578m 7:50 / km
shoes: Asics Nimbus 2011

Ran up Mount Seymour with Mathias. Went with Alison, Pascal, and Paro as well. Great weather! Did the first and second peaks. Was very confused about the route on the way up. A lot of snow up at the top, but ok to run in.

Thursday Jul 5, 2012 #

4 PM

Intervals 8:04 [5] 3.0 km (2:41 / km)
shoes: Asics Hyperspeed 3

Tour d'OBIK day 13
10x300m with Mathias and Mike.
46.13 -- 2'34
47.95 -- 2'53
48.88 -- 2'31
48.15 -- 2'31
48.60 -- 2'58
49.45 -- 2'44
48.00 -- 2'29
48.93 -- 2'28
49.42 -- 2'47
48.40

Thomas: 6:37:26
Mathias: 6:37:19

Running warm up/down 1:21:23 [2] 8.89 km (9:10 / km) +96m 8:41 / km
shoes: Asics Nimbus 2011

Wednesday Jul 4, 2012 #

6 PM

Orienteering race 28:02 [4] 6.28 km (4:28 / km) +88m 4:10 / km
ahr:94 max:167 shoes: Sportiva XC

Tour d'OBIK day 12
WET at Mundy Park. Nice control picking course on on an updated map. Had some troubles in the beginning not being used to the scale. Then it went well. went straight through the forest on #17, which turned out to be a big time saver. Mathias started 3mins behind, we never saw each other on the course.

Lost 10s on #1, beat Mathias with 50s on #17, and lost another 30s on #18.

Mathias beat me with 3 seconds.
Thomas: 6:29:22
Mathias: 6:29:19

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Sportiva XC

Warm up with Mathias.

Tuesday Jul 3, 2012 #

7 PM

Intervals 17:24 [5] 5.6 km (3:06 / km)
ahr:85 max:176 shoes: Asics Hyperspeed 3

Tour d'OBIK day 11
7x800m intervals with Mathias and Julien at the Point Grey track. Mathias took off like a madman on the first interval. I was very confused. Then I tried his style and it went ok. Leading with 72-73, then finishing with 76-77. Good times today. Mathias gained 7s on the first interval, and managed to tie the standings by the end.
2:30 -- 2'00
2:26.24 -- '209
2:28.55 -- '206
2:30.64 -- 2'26
2:29.14 -- 2'11
2:30.52 -- 2'26
2:28.97

Thomas: 6:01:20
Mathias: 6:01:20

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Asics Nimbus 2011

Monday Jul 2, 2012 #

11 AM

Trail running 1:38:50 [2] 13.76 km (7:11 / km) +744m 5:39 / km
shoes: Sportiva XC

Long run with Mathias and Julien from Bunzen Lake. Was planning on running up on the Mt. Beautiful ridge, but it was so cloudy that there would be no views anyways. Ran over the DV ridge, down to Sasamat lake, around the lake and back to Bunzen. Floating bridge on Bunzen Lake was open today.

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