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Training Log Archive: tnipen

In the 7 days ending Jun 27, 2010:

activity	#	time	miles		km		+m	load
Running	5	3:31:19	28.61	(7:23)	46.05	(4:35)	119	88.0
Tempo	1	56:52	9.09	(6:15)	14.63	(3:53)	100	45.5
Orienteering	1	29:38	3.27	(9:03)	5.27	(5:38)	77	23.7
Trail running	1	28:41	1.83	(15:42)	2.94	(9:45)	69	5.7
Intervals	2	21:50	3.94	(5:33)	6.34	(3:27)		21.8
Total	6	5:48:20	46.74	(7:27)	75.22	(4:38)	365	184.7

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Sunday Jun 27, 2010 #

7 AM

Running race 1:16:10 [4] 21.1 km (3:37 / km) +70m 3:33 / km
shoes: Asics Hyperspeed 3

Scotiabank half. Goal was 75 minutes. Went out way too hard, trying to pace off some a couple of guys that I know are my speed. They were going too fast though. Felt it at 8k that this would be a very tough race. Suffered bad down 4th and Cornwall. Still ok race, PB by almost 5 minutes from 2004. Skarsgaard with an evenly paced race as always, caught me at 21km. Just managed to outsprint him.

Think it would be pretty hard to beat 75 even with better pacing.

03:14 03:14 (downhill)
03:33 06:47 (uphill)
03:34 10:21 (uphill)
03:27 13:48 (downhill)
03:27 17:15
03:39 20:54
03:40 24:34
03:31 28:05
03:36 31:41
03:22 35:03 (downhill)
03:37 38:40 (downhill)
03:38 42:18
03:42 46:00
03:47 49:47
03:45 53:32
03:43 57:15
03:44 60:59
03:53 64:52
03:49 68:41 (uphill)
03:30 72:11 (downhill)
03:37 75:48
00:21 76:09

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics Hyperspeed 3

Warm up with Mathias.

Thursday Jun 24, 2010 #

5 PM

Intervals 16:00 [5] 4.74 km (3:23 / km)
shoes: Mizuno WR 2010

Was going to take a rest day but Jack sent an e-mail about running, so how could I say no. Did a pyramid interval session along the seawall clockwise around Stanley Park. 1,2,3,4,3,2,1 minute intervals. Both were still a bit tired, so we didn't push the pace too much.
1:03 330m 1'00 rest
2:01 606m 2'30 rest
3:00 880m 2'30 rest
4:00 1140m 3'00 rest
3:00 868m 2'30 rest
2:00 583m 1'30 rest
1:02 342m

Running warm up/down 44:50 [2] 8.56 km (5:14 / km)
shoes: Mizuno WR 2010

Wednesday Jun 23, 2010 #

9 AM

Intervals 5:50 [5] 1.6 km (3:39 / km)
shoes: Mizuno WR 2010

Intervals with Pat and Mathias at the Kerrisdale track. Trying to hit 85 second laps to check the pace for the upcoming half.
49.04 + 43.10 = 92.14 --- (1:01)
46.97 + 41.68 = 88.65 --- (1:07)
43.46 + 41.74 = 85.20 --- (1:06)
43.25 + 41.28 = 84.53

Running warm up/down 30:38 [2] 4.95 km (6:11 / km)
shoes: Mizuno WR 2010

6 PM

Orienteering 29:38 [4] 5.27 km (5:38 / km) +77m 5:15 / km

Tour d'OBIK day 8
WET at Princess Park. Another fun mass-start.
Beat Mathias with 2:01, so now I'm ahead by 50 seconds.

Trail running warm up/down 28:41 [2] 2.94 km (9:45 / km) +69m 8:44 / km
shoes: Mizuno WR 2010

Short warm up (5mins) and control pickup with Mathias and Pat.

Tuesday Jun 22, 2010 #

7 PM

Tempo 56:52 [4] 14.63 km (3:53 / km) +100m 3:46 / km
shoes: Mizuno WR 2010

Clubrun with Pat, Mathias, and Jack from Zoltan's house. Down Seymour street and did the seawall around all of Stanley Park. Gradually picked up the speed along the seawall dodging the hordes of people on it.

Around 3:40 pace the last 3k to the hill, then did the 80m climb up to Prospect. 3:41min/km pace on the 8k back to Seymour street. Felt pretty good today. Jack was hurting because of the 50miler on Sunday, but still couldn't drop him.

Running warm up/down 10:19 [2] 2.0 km (5:10 / km) +18m 4:56 / km
shoes: Mizuno WR 2010

Easy running down and up Seymour street.

Monday Jun 21, 2010 #

10 PM

Running warm up/down 28:22 [2] 5.44 km (5:13 / km) +31m 5:04 / km
shoes: Mizuno WR 2010

Late night jog with Pat and Mathias. 39th to West Blvd and back.

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