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Training Log Archive: tnipen

In the 7 days ending Jun 18, 2010:

activity # timemileskm+mload
  Running5 4:15:24 29.66(8:37) 47.74(5:21) 26173.2
  Trail running2 1:24:47 3.51(24:10) 5.65(15:01) 79625.2
  Orienteering2 41:01 4.38(9:22) 7.05(5:49) 13032.8
  Intervals1 14:21 2.67(5:22) 4.3(3:20)14.4
  Total7 6:35:33 40.23(9:50) 64.74(6:07) 1187145.5

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SaSuMoTuWeThFr

Friday Jun 18, 2010 #

7 PM

Running race 16:23 [5] 5.0 km (3:17 / km) +40m 3:09 / km
shoes: Asics Hyperspeed 3

UBC longest day 5k race. Goal was 16:40, but was in great shape so did 16:21. Strategy was to hit the first 1k below 3min, since it's a huge downhill. Then I hoped to keep 3:20 up the hills and on the rest of the course.

Felt good after the fast 1k in 2:58. Passed a bunch of people up the hill to 2k. Was suprised I could push the pace even with the fast start. Got into a nice group at 3k that I stayed with til the end. Finally beat Skarsgard in the sprint.

Mathias ran in a nice time of 16:36, Pat in 17:59, and Louise in 19:36. Nice results today! GPS measured 5.034km with 40m climb.

New PB by 7 seconds, and also new PB in the 3k, 9:41!

Running warm up/down 26:00 [2] 4.0 km (6:30 / km)
shoes: Asics Hyperspeed 3


- Splits

Wednesday Jun 16, 2010 #

7 PM

Orienteering 24:01 [4] 3.05 km (7:52 / km) +130m 6:29 / km
ahr:168 max:180 shoes: Integrator 2010

Tour d'OBIK day 7
WET at Cypress Falls. Mass start with Johansson, Rennie, and the other Nipen. Let the others take the control in the beginning to get into the flow. Took over after half way and navigated pretty well. Got en litan lukke to Johansson and Rennie and kept it in. Managed to keep Mathias behind me on the crazy downhill section right at the end.

Awesome to run massstart!!
Beat Mathias with 2 seconds, so 1:11 behind.

Trail running 43:35 [2] 4.21 km (10:21 / km) +185m 8:29 / km
ahr:123 max:159 shoes: Integrator 2010

Warm up with Mathias and Graeme. Cool down picking up controls with a bunch of people.

Tuesday Jun 15, 2010 #

6 PM

Running 1:21:47 intensity: (1:06:47 @2) + (15:00 @3) 16.13 km (5:04 / km) +150m 4:51 / km
ahr:136 max:160 shoes: Mizuno WR 2010

Easy clubrun from Metrotown. Went with Mathias, Pat, and Nathan. Took it easy today.

Sunday Jun 13, 2010 #

5 PM

Running 53:49 intensity: (43:49 @2) + (10:00 @4) 10.92 km (4:56 / km) +71m 4:46 / km
shoes: Mizuno WR 2010

Easy run with Louise, Mathias, and Nathan from Vanier Park, around False Creek. Did a nice tempo on the way back.

Saturday Jun 12, 2010 #

9 AM

Intervals 14:21 [5] 4.3 km (3:20 / km)
shoes: Nike Track spikes

Running on the track with Mathias. M wanted to do the 5k time trial, but I wasn't feeling good in the legs, so decided to start running as see how it went. Ran 3k, then dropped back to pace Mathias for a while.

Looking forward to the real 5k on Friday.

Did a 200m in 27.8 and a 100m in 14.2 afterwards.

Running warm up/down 31:40 [2] 6.0 km (5:17 / km)
shoes: Mizuno WR 2010

12 PM

Trail running 41:12 [3] 1.43 km (28:46 / km) +611m 9:11 / km
ahr:155 max:171 shoes: Mizuno WR 2010

Ran/fast walked up the chief with Mathias and Graeme. Nice day.
6 PM

Orienteering 17:00 [4] 4.0 km (4:15 / km)
shoes: Mizuno WR 2010

Test running the sprint for WCOC in Whistler. najs.

Running warm up/down 45:45 [2] 5.69 km (8:02 / km)
shoes: Mizuno WR 2010

Warm up/down with Graeme, Adrian, Louise, and Emily.

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