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Training Log Archive: tnipen

In the 7 days ending Mar 18, 2010:

activity	#	time	miles		km		+m		load
Trail running	3	2:17:35	16.96	(8:07)	27.29	(5:03)			33.5
Terrain running	2	2:02:22	9.19	(13:19)	14.79	(8:16)			31.4
Orienteering	2	1:18:46	10.32	(7:38)	16.61	(4:44)		71c	42.4
Running	2	39:45	4.35	(9:08)	7.0	(5:41)			15.8
Total	7	6:18:28	40.82	(9:16)	65.69	(5:46)		71c	123.0

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Thursday Mar 18, 2010 #

1 PM

Running race 9:45 [5] 3.0 km (3:15 / km)
shoes: Nike Track spikes

3K time trial at the track. Nate was there to pace me for every alternating 400s. Was aiming for 9:30 pace with 76s laps, but couldn't quite keep it from 1200m onwards. Happy with this time given the injury.
Splits (roughly from memory)
0200m 37.65 0400m 1:14 37
0600m 1:52 38 0800m 2:31 39
1000m 3:10 39 1200m 3:48 38
1400m 4:28 40 1500m 4:48 40
1600m 5:08 40 1800m 5:47 39
2000m 6:28 41 2200m 7:08 40
2400m 7:48 40 2600m 8:29 41
2800m 9:09 40 3000m 9:45 36

C • Seriously? 5

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Mizuno WR 2010

Warm up/cool down with Nate and Louise.

5 PM

Terrain running 34:40 [3] 4.87 km (7:07 / km)
shoes: Mizuno WA 2010

Pacific terrain course: Attempt 1
Ran the terrain run test course in PS park. Goal is a time just under 30mins by the time Barebones rolls around. 50% of the course is in pretty ok woods, the other half is reasonably tough.

Nice to run in new trail shoes.

3000m run - Splits

Wednesday Mar 17, 2010 #

6 PM

Orienteering race 27:07 [4] 6.5 km (4:10 / km)
31c shoes: Mizuno WR 2009

WET at Lost Lagoon. Nice long course with a lot of control picking.

C • Hi Dude! How is it going wi... 4

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Mizuno WR 2009

Warm up with Ian the hardman (who's now even more of a hardman after demonstrating that you can eat a kiwi without peeling it).

Tuesday Mar 16, 2010 #

6 PM

Trail running 1:19:54 16.77 km (4:46 / km)
shoes: Mizuno WR 2010

Clubrun #74 with Andy and Nate. Salish, Admiralty, Spanish, Lily of the Valley, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Sasamat, turn around at Hemlock, Council, Salish, Sword Fern. Nate did his 10-12k and was with us until Nature.

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial

Trail running 49:29 [2] 9.15 km (5:24 / km)
shoes: Mizuno WR 2010

Trail run with Nate and Louise. Salish, Lily of the Valley, Salal, Cleveland, Nature, Deer Fern, Huckleberry, Hemlock, Council, Sword Fern.

C • Test Run 3

Saturday Mar 13, 2010 #

1 PM

Terrain running 1:27:42 [2] 9.92 km (8:51 / km)
shoes: Integrator 2010

Long terrain run with Louise in PS park. Usual place in the start then across the powerline and down to SW marine. Same way back, but skipped the part by the sweet Meander.

Great run, now I'm tired!

Trail running 8:12 [2] 1.37 km (5:59 / km)
shoes: Integrator 2010

2 short sections of trail running linking the terrain runs.

Friday Mar 12, 2010 #

6 PM

Orienteering 26:39 [3] 5.11 km (5:13 / km)
18c shoes: Mizuno WR 2009

Flow orienteering training with Ian on Granville Island/False Creek
The control circles were not centered so we had to read the control description to find the control. Also, had to remember the control code and say it out loud at the control.

C • Control codes/descriptions 2

Orienteering 25:00 [3] 5.0 km (5:00 / km)
22c shoes: Mizuno WR 2009

A second training with Ian. Alternating controls, without the partner's controls on your own map. Quite short distance between each controls. I had the purple controls, Ian had the blue. Good training, hard to keep up with the map reading.

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