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Training Log Archive: loefaas

In the 7 days ending Feb 3, 2008:

activity

time

miles

Orienteering

5:49:54

33.42

(10:28)

53.79

(6:30)

300

187c

Running

4:13:46

33.31

(7:37)

53.6

(4:44)

Intervals

33:00

6.71

(4:55)

10.8

(3:03)

Strength

25:00

Drills and strides

20:00

0.93

(21:27)

1.5

(13:20)

Trail running

18:00

1.86

(9:39)

3.0

(6:00)

Total

11:39:40

76.24

122.69

300

187c

3:09

0:00

» now

Sunday Feb 3, 2008 #

Orienteering warm up/down 40:45 [2] *** 4.65 km (8:46 / km)
ahr:137 shoes: Jalas Jukola

Placing and picking up controls for our race.

Orienteering race 21:38 [4] *** 3.76 km (5:45 / km)
ahr:154 18c shoes: Jalas Jukola

Camp Victoria day 2.

Race at Francis King park. Mass-start with two forked loops. Really fun training, so fun to be able to run fast in nice white forest again. Had some problem with the map when I put out the controls, but in high speed the map was pretty good.

Note

More pictures from Victoria.

Victoria

Saturday Feb 2, 2008 #

Orienteering 2:30:14 [3] *** 16.4 km (9:10 / km) +300m 8:24 / km
ahr:145 43c shoes: Mizuno Wace Ascend

1st day at Camp Victoria.

Nice course at Thetis lake. I liked the forest possible to run through everything even if it was some swimming through salal. Put the routes from my gps on the maps with quickroute which explained why we missed 21 so much, I thought we were wrong at 20 but we continued. The colors represent the pace, black=>10min/km, yellow=<4min/km and the rest is in between.

Orienteering 21:29 [3] *** 2.44 km (8:48 / km)
15c shoes: Jalas Jukola

Camp Victoria training 2. Downhill-o at Mt. Doug. Nice terrain but very steep, It should be twice as many cliffs on the map. The map was quite bad also.

Trail running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Jalas Jukola

Some running before and after the course at Mt. Doug.
360degrees panorama view from Mt. Doug

Friday Feb 1, 2008 #

Orienteering 33:58 [4] *** 8.2 km (4:09 / km)
ahr:156 96c shoes: Mizuno Wace Ascend

Was going to do a 100c course with thomas, but accidentally we missed one loop with 4controls, so we only ended up with 96c, I guess we have to do some penalty-training in victoria this weekend on our camp. We alternate leading on the course and it became quite high pace when you needed to pass the other guy all the time, which my legs didn't really like today.

Running 14:15 [2] 2.8 km (5:05 / km)
shoes: Mizuno Wace Ascend

Short warm up and a little longer cool down

C • stupid fence 1

Thursday Jan 31, 2008 #

Running warm up/down 44:30 [2] 8.6 km (5:10 / km)
ahr:148 shoes: Asics Speester

Warm up and cool down in Minouri park.

Note

No morning run today. Had some strange feeling in my throat so I let the body get a chance to recover a little.

Intervals 13:00 [4] 4.8 km (2:42 / km)
shoes: Asics Turbo Ghost II

Intervals with the track team. Nice clean track today and around 4-5degrees, finally decent running weather. Todays workout was 12*400m with 1min of rest. Averaged the intervals on 65s. Really good workout today, I had a very nice flow in the running and didn't need to kill myself to keep the good pace.

Orienteering 27:42 [2] *** 4.14 km (6:41 / km)
ahr:135 max:163 15c shoes: Mizuno Wace Ascend

Joined Thomas for the last day of tour de O after the intervals. We ran a short course in the dark (with headlamps) on Iona Island. Nice area, very open and fast with a lot of small bushes in different shapes.c

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

1 set of strength and 6 strides after the intervals

Wednesday Jan 30, 2008 #

Running 43:10 [3] 10.0 km (4:19 / km)
shoes: Mizuno Wave Rider

Easy run. Kinda tired in my legs, and a little stiff in my hamstrings from yesterday.

C • better rest... 4

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
ahr:152 shoes: Asics Cumulus

Warm up with thomas around campus looking at the locked down building due to bomb threat or something. Cool down in the warm and dry parking garage.

Orienteering race 28:08 [4] *** 7.2 km (3:54 / km)
ahr:159 shoes: Asics Cumulus

WET at the museum of anthropology at UBC. Nice course with two loops. Only small mistakes. Very wet with quite heavy rain and snow on the ground. Beat Thomas by 30s and Petra beat Louise so the Swedes was Victorious once again!

C • du gamla du fria.... 3

Tuesday Jan 29, 2008 #

Running 30:40 [3] 7.0 km (4:23 / km)
shoes: Asics Cumulus

Shorter morning run on bad slippery streets since it had come almost 10cm of f**king snow during the night.

Running warm up/down 44:30 [3] 8.5 km (5:14 / km)
ahr:145 shoes: Asics Speester

Warm up and cool down in Minouri park

Intervals 20:00 [4] 6.0 km (3:20 / km)
ahr:163 max:173 shoes: Asics Speester

Intervals with the track team in Richmond. Too much snow to be able to run on the track. Instead we did 6*~1k on the field in about 5-7cm of snow. Became a good training despite the snow. We averaged 3:20 on the intervals, good strength training for the legs.

Drills and strides 10:00 [2] 0.5 km (20:00 / km)
shoes: Asics Speester

Two sets of strength after the intervals, no strides today.

Monday Jan 28, 2008 #

Running 41:41 [3] 10.0 km (4:10 / km)
shoes: Mizuno Wave Rider

Easy run from home around langara golf course,

Strength 25:00 [1]

Core and strength for the legs with rubber band.

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
ahr:148 shoes: Mizuno Wace Ascend

Warm up at BC childrens hospital with thomas, louise and petra

Orienteering race 26:00 [4] 7.0 km (3:43 / km)
ahr:160 shoes: Mizuno Wace Ascend

Tour de O day 28. 2-man sprint relay at BC childrens hospital. The Swedes against the NorCan combination. The relay was four short legs (1.5k-2.2k in running distance) for each runner. NorCan got an early lead with around 1-1.5min, but after a strong 5th leg of me we overtook the lead. Petra and Louise went out within 30s on the last 8th leg and after a strong sprint of Petra the NorCan was humongously outdistanced by 3s. A great Victory for the Swedes!

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