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Training Log Archive: tnipen

In the 7 days ending Oct 7, 2012:

activity	#	time	miles		km		+m	load
Orienteering	3	3:08:43	13.3	(14:11)	21.41	(8:49)	267	57.6
Running	4	2:40:20	21.3	(7:32)	34.28	(4:41)	42	64.4
Intervals	2	36:15	6.46	(5:37)	10.4	(3:29)	240	36.3
Total	6	6:25:18	41.07	(9:23)	66.1	(5:50)	549	158.3

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Sunday Oct 7, 2012 #

7 AM

Running race 27:11 [4] 8.0 km (3:24 / km)
shoes: Asics Hyperspeed 3

8k at Victoria marathon. Mike got us elite entries last minute, otherwise the event was sold out. Aimed for 26:30. Decent start, but slowed down to much on the uphill to 3k thinking I'd get all the time back later on. By myself for most of it. 9th place. Let one guy pass me with 500m to go. Not sure why I didn't go for it.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Nimbus 2011

2 PM

Orienteering 54:28 6.12 km (8:54 / km) +4m 8:53 / km
shoes: Sportiva XC

O-tervals with Gilles, Catherine, and Louise at Royal Roads on the 1:10 000 map. 3x~800m. Terrain run on the way back.

Orienteering 1:27:47 [2] 7.29 km (12:02 / km) +163m 10:50 / km
shoes: Sportiva XC

Ran a 3.9km course at Thetis Lake with Gilles. Includes warmup/cool down.

Saturday Oct 6, 2012 #

10 AM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: Sportiva XC

Easy run around the nicer parts of Juan de Fuca, Louise had made a 4 loop control picking course.

Thursday Oct 4, 2012 #

4 PM

Intervals (SpanishBanksHill) 16:00 [5] 4.0 km (4:00 / km) +240m 3:05 / km
shoes: Asics Nimbus 2011

8x2min hills from Spanish Banks with Julian and Mike. Fast recovery downhill (2mins). Splits: Line after first set of trees (52-57), line when forest starts (1:21-1:26). Felt tired, but it went fast I think.

Running warm up/down 48:09 10.28 km (4:41 / km) +42m 4:35 / km
shoes: Asics Nimbus 2011

Wednesday Oct 3, 2012 #

7 PM

Orienteering race 26:28 [4] 5.0 km (5:18 / km) +100m 4:49 / km
shoes: La Sportiva 2012

Fun WET at Champlain Heights. Butterfly and two boxes where you had to get 3 out of 5 controls. Mass-start with Graeme, Nate, and Woods without a lamp. Got a lead after the butterfly and cruised the rest of the course.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: La Sportiva 2012

Warm up and control pickup with the guys.

Tuesday Oct 2, 2012 #

7 PM

Intervals 20:15 [5] 6.4 km (3:10 / km)
shoes: Asics Hyperspeed 3

4x1600m at the Point Grey track with Julien, Gilles, Nate, Nick, Adam, Louise, and Catherine. Legs felt good today, but had too much food in my stomach so felt I was going to throw up at any time.
4:58.86 -- 2'35
5:05.62 -- 3'04
5:05.87 -- 3'09
5:04.72

5:03.77 average. Shaved another 5.75s per interval compared to last time.

Tour de Intervals day 3 (16.4km)
Mathias Ran 1.638km, so I adjusted his times.
T: 51:40 (20:15)
M: 51:22 (20:29)

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics Nimbus 2011

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