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Training Log Archive: loefaas

In the 7 days ending Jan 27, 2008:

activity # timemileskm+m
  Running4 3:43:35 30.63(7:18) 49.3(4:32)
  Orienteering5 3:28:24 19.43(10:44) 31.27(6:40)
  Trail running3 1:08:07 6.6(10:19) 10.62(6:25)
  Intervals2 21:19 4.78(4:27) 7.7(2:46)
  Drills and strides2 20:00 1.24(16:06) 2.0(10:00)
  Total7 9:01:25 62.69(8:38) 100.89(5:22)

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MoTuWeThFrSaSu

Sunday Jan 27, 2008 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics Cumulus

Warm up for the race in Richmond with Thomas and Louise, also some cool down afterwards.

Running 17:00 [3] 3.5 km (4:51 / km)
shoes: Mizuno Wave Rider

Wake up jog from home, too early..

Running race 25:05 [5] 8.0 km (3:08 / km)
shoes: Adizero Pro

The Icebreaker in Richmond, road race. Not so nice conditions today, too early start for me (8:30), it also lead to quite icy roads since is freezing overnight. But I did a pretty good race, only went down to the ground in one corner. The time was almost what I aimed for in good conditions so I am satisfied, finished second around 25s after the winner.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Mizuno Wace Ascend

Tour de O day 27, UBC research forest, Maple Ridge. We made a whole day today and went out to maple ridge after the race so thomas could do today's orienteering event. I really liked the forest, very good runability almost like sweden :-). Thomas also shot a video during the training.

Trail running 30:00 [3] 4.5 km (6:40 / km)
shoes: Mizuno Wace Ascend

Some running after the o-course.

Saturday Jan 26, 2008 #

Orienteering 57:47 [3] 7.57 km (7:38 / km)
ahr:132 max:159 shoes: Mizuno Wace Ascend

Tour de O day 26. Did a course together with Thomas at Byrne Creek in New Westminster. Nice area with some tough ravines. A lot of bush whacking along the creeks though. For maps for all the stages see thomas log (tnipen).

Friday Jan 25, 2008 #

Trail running warm up/down 32:07 [3] 5.12 km (6:16 / km)
ahr:147 shoes: Mizuno Wace Ascend

Warm-up on trails with thomas and louise in the park next to robert burnaby.

Orienteering intervals 27:05 [4] 5.1 km (5:19 / km)
ahr:150 shoes: Mizuno Wace Ascend

Tour de O day 25. Orienteering intervals in Robert Burnaby park with thomas and louise. Very fun training in nice runnable forest. Had planned a quite easy day, but with this nice terrain I had to run quite fast.

Thursday Jan 24, 2008 #

Running 44:00 [3] 10.4 km (4:14 / km)
ahr:152 shoes: Mizuno Wave Rider

Morning run

Note

A package arrived
Today finally a package arrived from eastbay with my new Asics Turbo Ghost II. Now I am looking forward to tonights speed-training.
C • sweet shoes 1

Running warm up/down 43:50 [3] 8.4 km (5:13 / km)
shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 7:39 [4] 3.0 km (2:33 / km)
shoes: Asics Turbo Ghost II

Intervals with the track team. 10*300m with only 1min rest today. Not so much speed workout more aerobic but still very nice. I really love my new spikes especially today when the track was a little icy. But by far the nicest spikes I have run in.
48s
48s
46s
46s
46s
45s
45s
45s
45s
45s

Drills and strides 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Speester

1 set of strength and 6 strides

Wednesday Jan 23, 2008 #

Running warm up/down 15:55 [2] 3.5 km (4:33 / km)
ahr:148 shoes: Mizuno Wace Ascend

Warm up and cool down with Thomas

Orienteering race 39:02 [4] *** 8.9 km (4:23 / km)
ahr:160 max:175 shoes: Mizuno Wace Ascend

WET @ Champlain Heights. Nice course with combination of bushy forest, parks and urban areas. Did some mistakes I the dark forest where my small LED light wasn't enough but otherwise I felt real good. I beat Thomas by 3min.

Tuesday Jan 22, 2008 #

Running warm up/down 42:45 [3] 8.5 km (5:02 / km)
ahr:145 shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 13:40 [4] 4.7 km (2:54 / km)
ahr:167 shoes: Asics Speester

Intervals with the track team in Richmond. 6*800m with 2.5min rest. Did the first five on grass(~780m) and the last one on the track.
2:26
2:19
2:18
2:17
2:16
2:14 (track)

Drills and strides 10:00 [3] 1.0 km (10:00 / km)

One set of strength and six strides.

Monday Jan 21, 2008 #

Orienteering 54:30 [2] **** 5.7 km (9:34 / km)
ahr:136 (rest day) shoes: Mizuno Wace Ascend

Tour de O, on the only? real forest map in the Vancouver area. The map is at Rice Lake and was really nice to run, did a partner exercise with thomas but quite easy.

Trail running 6:00 [2] 1.0 km (6:00 / km)
(rest day) shoes: Mizuno Wace Ascend

Short jog afterwards when we waited for the girls to get back

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