Training Log Archive: tnipenIn the 7 days ending Sep 23, 2012:
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Sunday Sep 23, 2012 #
Note
Decided to skip the middle distance in the afternoon, which I was disappointed by, because it was high up on Whistler mountain.
8 AM
Orienteering race 16:17 [4] 3.0 km (5:26 / km)
(injured) shoes: Asics Hyperspeed 3
BC Orienteering Championships sprint in Whistler Village. Left quad hurt a lot on the warm up and almost didn't start. It did get a bit better near the end of the warm up. Ran too unfocused and made a few small mistakes. Made a mistake to the last control that I didn't realize until Brian May pointed it out afterwards.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed 3
Saturday Sep 22, 2012 #
2 PM
Orienteering race 1:07:02 [4] 8.6 km (7:48 / km) +300m 6:38 / km
(injured) shoes: Saucony X-spikes
BC Orienteering Championships long at Lost Lake, Whistler. Tried to run aggressively fro the start. Got a little lost towards #2, but got lucky and relocated quickly near the control without losing too much time. Pretty ok run for the most part. Left quad did start to hurt after the map exchange going up the hill in the north. Struggled a bit running-wise and navigation wise on the last few controls. Great course by Mike R.
9mm.
9mm.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Saucony X-spikes
Friday Sep 21, 2012 #
6 PM
Running 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics Nimbus 2011
Easy run with Louise. Took two days off to heal muscle soreness in my left lower inner quad. It hurt running up and down hills.
Tuesday Sep 18, 2012 #
7 PM
Intervals 10:57 [5] 4.0 km (2:44 / km)
shoes: Asics Hyperspeed 3
TNT intervals at the Point Grey track. 10x400m on the program today. Big group today: Julien, Nate, Ian, Ian's friend, Adam Woods, Louise, Catherine, and Gilles were there.
Goal was to do better than 4 weeks ago, i.e. sub 67.8s average. Ran over 2s faster per lap, so I was happy with that. Ran even with Julien. Ian ran the last 3 in 62-64.
66.34 -- 2'36
66.89 -- 2'26
66.51 -- 2'46
66.08 -- 2'46
66.09 -- 6'25
67.00 -- 2'36
64.93 -- 2'35
64.91 -- 2'56
66.21 -- 3'00
61.98
65.69s average
Goal was to do better than 4 weeks ago, i.e. sub 67.8s average. Ran over 2s faster per lap, so I was happy with that. Ran even with Julien. Ian ran the last 3 in 62-64.
66.34 -- 2'36
66.89 -- 2'26
66.51 -- 2'46
66.08 -- 2'46
66.09 -- 6'25
67.00 -- 2'36
64.93 -- 2'35
64.91 -- 2'56
66.21 -- 3'00
61.98
65.69s average
Running warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Asics Nimbus 2011
Monday Sep 17, 2012 #
6 PM
Trail running 1:10:00 12.0 km (5:50 / km) +114m 5:34 / km
shoes: Asics Nimbus 2011
Clubrun with Gilles, Catherine, Louise, and Zoltan. Through Camosun bog, St. George's, Salish, Council, Iron Knee, Salish, Sword Fern, Spanish, Little Australia. Took some detours with Z and G and caught up with the girls later.