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Training Log Archive: tnipen

In the 8 days ending Mar 20, 2010:

activity	#	time	miles		km		+m		load
Orienteering	2	2:30:14	9.01	(16:40)	14.5	(10:21)		50c	46.3
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
Running	4	1:38:41	11.18	(8:49)	18.0	(5:29)			34.1
Total	8	8:28:52	46.34	(10:59)	74.58	(6:49)		50c	145.3

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Saturday Mar 20, 2010 #

11 AM

Orienteering 2:03:07 [2] 8.0 km (15:23 / km)
19c shoes: Mizuno WA 2010

Orienteering with Ian and Louise at Rice Lake. Alternated leading between the three of us. We only had our own controls and not the other controls on the map. Did a total of 60 controls. Great day, really warm! Nice training.

Running warm up/down 18:03 [2] 3.0 km (6:01 / km)
shoes: Mizuno WA 2010

Warm up/cool down from Coleman streets to Rice Lake and back. Thanks Andrea and Magnus!

Friday Mar 19, 2010 #

Running 10:53 [4] 3.0 km (3:38 / km)
shoes: Mizuno WR 2010

Paced Andy to a 10:53 3k at the UBC track. It was looking like 11:15 would be a hard time to beat after 2k, but then Andy pulls out of his ass this amazing last 1000m (with a last lap of 77!) to finish the last k in 20 seconds fast than the first 2. That was a pretty heroic display of athleticism on Andy's part.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Mizuno WR 2010

Warm up/cool down to the track with Louise, Carol, and Andy.

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.

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