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Training Log Archive: tnipen

In the 7 days ending Jun 16, 2013:

activity	#	time	miles		km		+m	load
Running	4	2:39:46	18.02	(8:52)	29.0	(5:31)	40	42.0
Orienteering	3	1:58:26	10.72	(11:03)	17.25	(6:52)	213	94.7
Trail running	2	1:38:10	8.08	(12:09)	13.0	(7:33)	400	19.6
Intervals	1	25:03	4.66	(5:23)	7.5	(3:20)		20.0
Total	7	6:41:25	41.48	(9:41)	66.75	(6:01)	653	176.4

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Sunday Jun 16, 2013 #

10 AM

Orienteering race 32:32 [4] 7.15 km (4:33 / km) +93m 4:16 / km
shoes: Hyperspeed 4

WhyJustRun at Crescent Park in White Rock. A good mix of short tricky legs in the white forest and some longer route-choice legs. Legs felt good and the navigation went well. Great day to be outside in the warm sunny weather.

C • Norge!! 8

Orienteering race 12:05 [4] 2.5 km (4:50 / km) +20m 4:39 / km
shoes: Hyperspeed 4

Convinced the two Ians, Louise, Andy, and Christoph to do a mass-start race on the first half of the course, but in backwards order. ITHM took off like a mad-man. Got a lead with Ian the steepler after a while. He just outsprinted me at the end. Did this section 40s faster than in the race, nice.

11 AM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Hyperspeed 4

Warm up with Louise, some control pick up afterwards.

Saturday Jun 15, 2013 #

12 PM

Trail running 1:23:10 [2] 11.0 km (7:34 / km) +400m 6:24 / km
shoes: La Sportiva 2012

Trip to Stave Falls. Checked out the hydroelectric dam, and then did a trail run at Bear Mountain between Stave Lake and Mission. Ran on mountain bike trails and a few logging roads. Sunny and warm!

Friday Jun 14, 2013 #

7 PM

Running race 16:40 [4] 5.0 km (3:20 / km) +40m 3:12 / km
shoes: Hyperspeed 4

UBC longest day 5k. Due to construction, the course was altered. Ended up having to run up the hill on 16th to the finish. Legs felt good on the first k, even though I knew I was going too fast. Fell apart a bit after 2k, but I think with some more training I should be able to hold on better. Decent time, although 16:20 would have been nice. Louise in 19:40.
2:59.18 (flat)
3:18.81 (flat)
3:28.16
3:14.47 (downhill)
3:42.04 (big uphill)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Hyperspeed 4

Warm up with Louise.

Wednesday Jun 12, 2013 #

7 PM

Orienteering race 19:49 [4] 3.8 km (5:13 / km) +100m 4:37 / km
shoes: Asics Nimbus 2011

WET at Barnet Marine Park. Nice control picking course. They had erased the map inside the circle, so you were forced to read the control description. Battled with both Ian's for a bit.

Surprise appearance by Andy!

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Warm up with Louise. Control pickup with Andy, and Ian the steepler.

Tuesday Jun 11, 2013 #

4 PM

Intervals 25:03 [4] 7.5 km (3:20 / km)
shoes: Hyperspeed 4

5x1500m trail intervals with Mike and Gord. Long to Triumf, back along powerline. Ended at where there used to be a pole along powerline (now just a wodden fence). Alternated directions. Splits: Triumf (1:53-1:57), Powerline (2:35-2:39), start (4:36-4:39). Triumf (2:02), Long (2:42).

5:02 -- 1'52
4:59.80 -- 2'35
5:01.04 -- 2'29
5:01.69 -- 2'29
4:58.40

C • ska du flytta hem till norge? 6

Running warm up/down 1:03:06 [2] 10.0 km (6:19 / km)
shoes: DS Trainers

Monday Jun 10, 2013 #

7 PM

Orienteering 54:00 [4] 3.8 km (14:13 / km)
shoes: La Sportiva 2012

Orienteering training with Tony the Finnish coach. Plan was to think about planning. Didn't go so well I was running too much without a plan. Nice course. Made two bigger mistakes. Legs felt good though.

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: La Sportiva 2012

Putting out three flags with Louise.

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