Training Log Archive: tnipenIn the 7 days ending Mar 10, 2013:
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Saturday Mar 9, 2013 #
1 PM
Terrain running 2:01:13 [2] 10.28 km (11:48 / km) +706m 8:47 / km
shoes: La Sportiva 2012
Forest adventure from Cultus lake up vedder ridge with Ian THM and Louise. Meghan and Alison there too. Bushwacked most of the way until we hit what we thought was the top. The topo map we had was quite bad, and for the most time I didn't know where on the map we were. After checking the track afterwards its clear we didn't get to the top, but just a smaller hill before the top.
Forest was Lord Hill style, ogood runnability, but with little detail. Snow above 700m. Great day to be outside! Sun and 10 degrees.
Forest was Lord Hill style, ogood runnability, but with little detail. Snow above 700m. Great day to be outside! Sun and 10 degrees.
Friday Mar 8, 2013 #
7 PM
Trail running 1:12:00 10.0 km (7:12 / km) +116m 6:48 / km
shoes: La Sportiva 2012
PS recon with Gilles and Ian the hardman with headlamps. Did 3 epic stages: first half of the terrain loop, one ravine crossing, and then ran in the ocean. The tide was very low today (check GPS!), so we got quite far out. Raced up the hill from Jericho back home.
Thursday Mar 7, 2013 #
7 PM
Intervals 15:00 [4] 3.75 km (4:00 / km) +250m 3:00 / km
shoes: DS Trainers
Hill intervals in Stanley Park with Graeme, Ian the hardman, Gilles, Catherine, and Louise. 1.5min up, 2min down. Decently steep gravel trail. G-dog Rennie and ITH were running quite strong today.
Trail running warm up/down 1:13:49 [2] 14.0 km (5:16 / km) +100m 5:05 / km
shoes: DS Trainers
Long warm up and cool down.
Wednesday Mar 6, 2013 #
7 PM
Orienteering race 16:59 [4] 2.7 km (6:17 / km)
shoes: La Sportiva 2012
WET at Renfrew Ravine. Fun course by the Woods. Two loops poker-o, where you pick up one card at the beginning, one card during the loop and one after each loop. Almost got a straight (a royal one too!... without the ace), but I had a useless 4 instead of a 10. Oh well.
Orienteering race 7:02 [4] 1.5 km (4:41 / km)
shoes: La Sportiva 2012
Bonus loop mass-start with Gilles, Graeme, and Ian the steepler. Traded leads a bit with Gilles, but pulled a sneaky sprint past him on the last control.
Running 5:00 [2] 1.0 km (5:00 / km)
shoes: La Sportiva 2012
Warm up with G-dog.
Tuesday Mar 5, 2013 #
7 PM
Intervals 19:36 [4] 5.6 km (3:30 / km)
shoes: DS Trainers
Hilarious interval session at the track. Graeme, Adam, Louise, Julien, Gilles, and me were all running at 3:30min/km pace. Julien + Gilles were doing 3x2miles, Adam+Graeme were doing 800 or 1200 with one lap rest, and Louise was doing 15x400m, with 1 lap rest. Fun to run in a big pack.
Completed the first 2mile interval, but then my stomach hurt too much... need to get back to eating the right things before these workout again. Joined for a few 400s and 800s after the first 2miler. Legs felt pretty good, and breathing felt fine too, so that's a good sign.
Completed the first 2mile interval, but then my stomach hurt too much... need to get back to eating the right things before these workout again. Joined for a few 400s and 800s after the first 2miler. Legs felt pretty good, and breathing felt fine too, so that's a good sign.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: DS Trainers