Training Log Archive: loefaas

Easy wake-up jog.

Warm-up with Louise and Meghan, short warm down with meghan.

Vancouver First Half-marathon. Perfect weather for marathon running today, 8degrees and almost a clear sky, maybe a little windy. The course was very nice, maybe not the best for a super-fast time since it's some small hills and quite sharp turns. But instead it's a very fun and scenic course.
I felt really good the first half and run in a bunch with 2-3 other guys, just before the half-point one guy raised the pace and we all ended up alone. I manged to keep my speed quite good and I reached my goal of 70min so I am satisfied.

My km-times. (From my garmin, set on auto-lap)
3:07
2:55? (We run under some roof around BC-place and I guess it's some measuring error)
3:13
3:05
3:13
5km: 15:35
3:19
3:18
3:19
3:14
3:19
10km: 32:06
3:16
3:21
3:15
3:18
3:16
15km: 48:34
3:16
3:18
3:11
3:17
3:20
20km: 1:04:59
3:29 (Big hill under granville bridge)
21.1km: 1:09:40

According to my garmin the course was 21.41km but I guess that extra distance is some error during the beginning since the first 5km is almost 1min faster than the three later 5k.

C • Impressive! 1

Easy run around langara golf course.

Warm up and cool down

10k steady-state to get a feeling for the pace for Sundays half-marathon. The aim is to keep around 3:17min/km at the race.

Running between the different loops at UBC.

Thomas new training-idea. Start-to-1st-control-orienteering-training. We did 6 different maps with about 3 controls on each and a running time of about 2min. To train to find the start and the direction to the first control. We also did 6 short plan-ahead-of-stairs-controls.

WET @ Prince of Wales park. Had decided to take it quite easy today. It was mass-start and quite difficult control placements which made it possible for me to keep up with thomas since he made some mistakes due to the hidden controls. Since I was so close to him in the end I had to speed up a little and we had a nice sprint from the last control.

Morning run in slush.

Warm up and down as usual in Minouri park

Intervals with the track team. 6*1200m with 2min rest. The first three we did on the grass loop which my Garmin measures to ~1.1km, the last three on track.
3:24
3:23
3:21
3:30
3:32
3:35

My legs didn't have their best day, had to let go off the other guys after 800m on the last interval.

2 sets of strength and 6 strides

Rest day today. Felt pretty good during the weekend, but I have trained quite hard the last couple of weeks, and I feel that the body need a little recover now and recharge the batteries to the half-marathon I am going to run this sunday.