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Training Log Archive: tnipen

In the 7 days ending Jun 9, 2013:

activity # timemileskm+mload
  Trail running4 3:59:30 26.56(9:01) 42.75(5:36) 20747.9
  Running2 1:18:50 9.08(8:41) 14.61(5:24) 8315.8
  Intervals3 52:14 8.64(6:03) 13.9(3:45) 37152.2
  Orienteering1 46:40 6.21(7:31) 10.0(4:40) 20037.3
  Total7 6:57:14 50.49(8:16) 81.26(5:08) 861153.2

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MoTuWeThFrSaSu

Sunday Jun 9, 2013 #

1 PM

Intervals 15:34 [5] 4.4 km (3:32 / km) +16m 3:28 / km
shoes: DS Trainers

4x1100m trail intervals from the park warden's office. Was thinking of doing 5, but my legs need some rest, it has been a good week of running (first 80k week since Sept. last year). 2min rest. Last year we were somehow able to run these in 3:35.

3:55.46
3:52.45
3:57.70
3:48.05

Trail running warm up/down 48:13 [2] 9.05 km (5:20 / km) +12m 5:17 / km
shoes: DS Trainers

Warm up (28mins) and cool down.

Saturday Jun 8, 2013 #

5 PM

Trail running 1:10:23 [2] 14.69 km (4:47 / km) +195m 4:30 / km
shoes: DS Trainers

Run by myself in PS park. Huckleberry, Sasamat, Clinton, SW. Marine, Swordfern, Salish, Admiralty, Spanish, Chancellor, Blanca, 10th.

Friday Jun 7, 2013 #

6 PM

Intervals 12:00 [5] 2.4 km (5:00 / km) +280m 3:09 / km
shoes: Asics Hyperspeed 3

Hill intervals with Gilles in QE park, on grass. He kicked my ass. 8x90 seconds, with 2min rest.
7 PM

Running warm up/down 1:08:50 [2] 12.61 km (5:28 / km) +83m 5:17 / km
shoes: Asics Hyperspeed 3

Wednesday Jun 5, 2013 #

7 PM

Orienteering race 46:40 [4] 10.0 km (4:40 / km) +200m 4:15 / km
shoes: Asics Hyperspeed 3

WET at Stanley Park. The second longest WET I have done (longest was Queen's Park against loefaas in 2008).

Mass start. Was with Ian THM until about 4.
C • longest by time or distance? 8

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Tuesday Jun 4, 2013 #

7 PM

Intervals 24:40 [5] 7.1 km (3:28 / km) +75m 3:18 / km
shoes: Hyperspeed 4

Trail intervals wth G*, ITHM and Cath. Did 5x5 mins on the Council Loop. Decent times.

5:00.64 -- 2:25
4:55.85 -- 2:20
4:54.59 -- 2:21
4:54.99 -- 3:15
4:53.43

Trail running warm up/down 58:05 [2] 7.0 km (8:18 / km)
shoes: Asics Nimbus 2011

From Ian's house.

Monday Jun 3, 2013 #

7 PM

Trail running 1:02:49 [2] 12.0 km (5:14 / km)
shoes: DS Trainers

Clubrun with Markez in PSP. The chief must have gotten heatstroke after only 15 minutes because I specifically recall words of such unusual and extreme optimism as "something something Apple will never abandon its developer-base by closing its OS to its UNIX features something something".
Spanish, Admiralty, Salish, Council, Sasamat, Powerline, Camosun.

Nice weather.

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