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Training Log Archive: loefaas

In the 7 days ending Dec 9, 2007:

activity

time

miles

Running

5:07:59

43.55

(7:04)

70.09

(4:24)

Trail running

56:29

8.26

(6:50)

13.3

(4:15)

Intervals

37:04

8.18

(4:32)

13.16

(2:49)

Strength

30:00

Orienteering

24:50

3.77

(6:36)

6.06

(4:06)

16 /

20c

80%

Steady State

15:00

2.8

(5:21)

4.51

(3:20)

Total

7:51:22

66.56

107.12

16 /

20c

80%

1:48

0:00

» now

Sunday Dec 9, 2007 #

Trail running warm up/down 32:32 [3] 6.2 km (5:15 / km)
ahr:140 shoes: NB 902

Trail running race 23:57 [4] 7.1 km (3:22 / km)
ahr:174 max:193 shoes: Adizero Pro

Watershed Ramble. Race in the same series as last week. Not so much competition this week either. Nice course and trails in the forest.

Saturday Dec 8, 2007 #

Running 44:21 [3] 10.28 km (4:19 / km)
ahr:148

Easy run from home. Didn't feel anything in my knee today. Seems like it get better after strength exercises.

Friday Dec 7, 2007 #

Running 1:15:31 [3] 18.33 km (4:07 / km)
ahr:153 max:168 (injured) shoes: Asics Cumulus

Was going to do a long from home through Pacific spirit park, but my knee started to hurt after 8-9km so I turned back home.

Strength 15:00 [1]

Did some strength exercises for my legs and core when I come home instead.

Thursday Dec 6, 2007 #

Running warm up/down 29:39 [3] 5.4 km (5:29 / km)
ahr:140 shoes: NB 902

Warm up and down.

Intervals 19:04 [4] 6.4 km (2:59 / km)
ahr:164 max:181 shoes: Adizero Pro

Intervals on track with thomas, petra and louise in Richmond. 8*800m in 2.22-2.24.

Wednesday Dec 5, 2007 #

Running 1:00:00 [3] 14.6 km (4:07 / km)
shoes: Asics Cumulus

Run from home, some pain in the knee towards the end.

Running warm up/down 24:00 [3] 4.35 km (5:31 / km)
ahr:148 shoes: Mizuno Wace Ascend

Warm up and down with Thomas and Louise.

Orienteering race 24:50 [4] *** 6.06 km (4:06 / km)
ahr:156 max:178 spiked:16/20c

WET in ambleside park. Biggest mistake was trying to force a dark green area.

Tuesday Dec 4, 2007 #

Running 42:44 [3] 10.5 km (4:04 / km)
ahr:154 max:169 shoes: Asics Cumulus

Morning run from home.

Running warm up/down 31:44 [3] 6.63 km (4:47 / km)
ahr:146 shoes: NB 902

Warm up with the girls, cool down by myself.

Steady State 15:00 [4] 4.51 km (3:20 / km)
ahr:158 shoes: NB 902

Did some steady-state alone waiting for the other guys to warm up.

Intervals 18:00 [5] 6.76 km (2:40 / km)
ahr:166 max:178 shoes: NB 902

Intervals with the track team at UBC. The fields where to muddy today so we did the intervals on the artificial field. One loop was around 300m. Intervals was 2 and 1 minutes with 2 minutes of rest. These guys run really fast when it is shorter intervals. Tough training today.

Monday Dec 3, 2007 #

Strength 15:00 [1]
(sick)

Headache and a bad feeling in the body today. Did only some easy strength training.

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