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Training Log Archive: tnipen

In the 9 days ending Dec 12, 2010:

activity	#	time	miles		km		+m	load
Trail running	5	4:53:36	34.84	(8:26)	56.07	(5:14)	741	107.5
Running	5	3:04:00	20.18	(9:07)	32.48	(5:40)	119	44.5
Orienteering	2	1:12:52	8.71	(8:22)	14.02	(5:12)	130	58.3
Intervals	1	5:17	1.24	(4:15)	2.0	(2:39)		1.1
Total	10	9:15:45	64.98	(8:33)	104.57	(5:19)	990	211.3

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Saturday Dec 11, 2010 #

4 PM

Trail running 1:00:06 [3] 12.0 km (5:01 / km)
shoes: Mizuno WA 2010

Trail run with Kristian, Ian, Louise, and Matthias from Kris' house. Swordfern, my house, Salish, Admiralty, Spanish, Salish, Swordfern, Council, Iron knee, Salish. Nice pace.

Friday Dec 10, 2010 #

6 PM

Intervals 5:17 [2] 2.0 km (2:39 / km)
shoes: Asics Hyperspeed 3

10x200m intervals by myself at the track. Half-flying start. 1min rest.
33.26
33.06
31.32
31.18
32.13
30.77
32.65
31.68
31.00
30.40

Running warm up/down 38:49 [2] 7.06 km (5:30 / km) +5m 5:29 / km
shoes: Asics Hyperspeed 3

Thursday Dec 9, 2010 #

12 PM

Running race 9:36 [5] 3.0 km (3:12 / km)
shoes: Nike Track spikes

3k time trial at the track by myself. Good conditions. Was aiming for 9:30, so had the watch set to beep every 19s. Ahead of the pace til about halfway.

Running warm up/down 37:43 [2] 7.37 km (5:07 / km) +18m 5:03 / km
shoes: Mizuno WR 2010

3000m - Splits

Wednesday Dec 8, 2010 #

4 PM

Trail running 44:24 [2] 7.5 km (5:55 / km) +57m 5:42 / km
shoes: Mizuno WR 2010

EOS group run with Rosie.

7 PM

Orienteering race 29:58 [4] 5.0 km (6:00 / km)
shoes: Mizuno WR 2010

WET at Capilano University. Challenging course set by Graeme. Felt it was tough to keep a high speed while reading the map. Well rested legs today.

Monday Dec 6, 2010 #

4 PM

Running 41:27 [2] 6.04 km (6:52 / km) +53m 6:35 / km
shoes: Mizuno WR 2010

EOS group run with Rosie and Dominique.

7 PM

Trail running 1:18:56 [3] 16.04 km (4:55 / km) +226m 4:36 / km
shoes: Mizuno WR 2010

Clubrun with John and Nathan from Erica's house. 25th, Sasamat, Hemlock, Council, Swordfern, Salish, Admiralty, Spanish, Blanca, Nature, Deer Fern, Huckleberry, Top, 25th. Nice effort.

Warm today, 10 degrees!

Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)

11 AM

Orienteering 42:54 [4] 9.02 km (4:45 / km) +130m 4:26 / km
shoes: Mizuno WR 2010

Why just run at SFU. Nice course set by Meghan, lots of challenging route choices and fine navigation. A few hesitation, but nothing major. Cold, but sunny day!

Running 21:25 [2] 3.01 km (7:07 / km) +43m 6:39 / km
shoes: Mizuno WR 2010

Control pickup after the event.

Saturday Dec 4, 2010 #

Note

Looks like the Canadian Cross Champs are at Jericho the next four years :)

11 AM

Trail running race 34:58 [4] 9.56 km (3:40 / km) +53m 3:34 / km
shoes: Saucony X-spikes

Gunner Shaw 10k cross country race at Jericho Beach. Nice, tough course with beach and mud. 9mm spikes were good, but I was still slipping on the muddy uphills. Too much gravel to use longer ones though.

Like last year, we skipped the water hole, since it was frozen solid. Unlike last year though, the beach section was probably twice as long, 1k total. ~17:23 at the half way mark., which means I dropped 10 seconds on the second loop.

Ran 40s faster than last year on a slower course. Nice!

Jerry Ziak: 32:20
Mike: 37:40
Rob Lang: ~39
Troy: 39:50
Ian the hardman: 39:59.9ish
Rachel: 42
Louise: 43
Christoph: 45

C • Great Race 7

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Mizuno WR 2010

Warm up with Mike and Louise, cool down with Louise, Mike, Rachel, Ian the hardman, Christoph Rufenacht, and Troy "Tron" Barrie.

7 PM

Trail running 1:15:12 [2] 10.98 km (6:51 / km) +405m 5:47 / km
shoes: Mizuno WR 2010

Evening run with John the madman in Squamish. Started at Quest University, and did the powerhouse plunge mountain bike trail. Clear, frosty evening, sweet run! I should be spending more waaaay more time in Squamish.

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