Monday Dec 31 |
 | Note | |
| (rest day) |
| Back in Mexico city, not possible to train, but it would have been nice to test to run on 2400m altitude. |
Sunday Dec 30 |
| Running 1:01:10 [4] 15.13 km (4:03 / km) +213m 3:47 / km | |
| ahr:158 max:175 shoes: Asics Cumulus |
| Early morning from puerto angel on the road towards pochutla. First half was just uphill and second half was down again, had higher heart rate on the downhill thus. |
Saturday Dec 29 |
| Running warm up/down 26:30 [3] 5.7 km (4:39 / km) | |
| shoes: Asics Cumulus |
| Warm up from the hotel in puerto angel to Zipolite beach |
| Intervals 24:00 [4] 7.4 km (3:15 / km) +100m 3:02 / km | |
| ahr:168 max:177 shoes: Asics Cumulus |
| Intervals on quite hilly road from Zipolite towards Mazunte |
Friday Dec 28 |
| Running 1:00:09 [3] 13.98 km (4:18 / km) | |
| ahr:160 max:174 shoes: Asics Cumulus |
| Early morning run in puerto escondido |
Wednesday Dec 26 |
| Note | |
| (injured) (rest day) |
| Choosed to rest for some days to get my knee a chance to heal. Found some Voltaren in Mexico as well which was nice. |
Tuesday Dec 25 |
| Running 1:13:41 [3] 16.04 km (4:36 / km) | |
| ahr:150 max:164 (injured) shoes: Asics Cumulus |
| Early morning run (7:20am) on Zicatela beach and another beach and back on roads. All the sand running in the beginning was not good for my knee and hip which started hurting. |
Monday Dec 24 |
| Running warm up/down 25:51 [3] 5.4 km (4:47 / km) | |
| ahr:140 shoes: Asics Cumulus |
| Warm up and cool down on Zicatela beach, puerto escondido |
| Intervals 24:00 [4] 7 km (3:26 / km) | |
| ahr:168 max:175 shoes: Asics Cumulus |
| early morning intervals on the beach before the heat. 8*3min in mostly sand. |
Saturday Dec 22 |
| Running 54:57 [3] 12.16 km (4:31 / km) +150m 4:15 / km | |
| ahr:156 max:178 shoes: Asics Cumulus |
| Early morning run in Acapulco, started at 7am to avoid the heat but still to warm and humid to nice to run in. |
Friday Dec 21 |
| Running 59:30 [3] 12.6 km (4:43 / km) | |
| ahr:140 max:165 shoes: Asics Cumulus |
| Evening run in acapulco. first half with petra, second half a little faster. I don't think I have sweated as much anytime before. Not so nice weather to run in. |
Thursday Dec 20 |
| Running (uphill running) 28:40 [4] 3.8 km (7:33 / km) +300m 5:25 / km | |
| ahr:161 shoes: Asics Cumulus |
| Early morning run with petra up to Jesus- |
| Running (downhill running) 25:40 [2] 4.5 km (5:42 / km) | |
| ahr:135 shoes: Asics Cumulus |
| down again |
Wednesday Dec 19 |
| Running (downhill running) 26:40 [2] 6.3 km (4:14 / km) | |
| ahr:142 shoes: Asics Cumulus |
| Running back home again. Took another route to avoid most of the stairs |
Tuesday Dec 18 |
| Note | |
| (rest day) |
| A day in Mexico city. Not able to train because I didn't like running on the streets there. A lot of walking at teotihucán. |
Monday Dec 17 |
| Running (uphill running) 43:23 [4] 6.4 km (6:47 / km) +450m 5:01 / km | |
| ahr:153 shoes: Asics Cumulus |
| Running in taxco, started from our hotel up and ran up to the jesus statue and continued a bit on a road further up |
| Note | |
| (rest day) |
| Long day of travel from Vancouver to Mexico city |
Sunday Dec 16 |
| Trail running warm up/down 47:06 [2] 8.21 km (5:44 / km) | |
| ahr:145 shoes: NB 902 |
| Warm up with thomas. Some job between the two run, and cool down and picking up controls with thomas |
| Orienteering race 35:54 [4] *** 8.6 km (4:10 / km) | |
| ahr:169 max:185 shoes: Jalas Jukola |
| Race in Cresent park. First the long course with minute start. I beat thomas by 30s on 24min running. Big mistake like 1:45 on first control. We also did a mass-start on the middle course after, 11:29 on that. |
| |
| C • good training week! 1 |
| |
| C • 3:00 min/km 1 |
Saturday Dec 15 |
| Trail running 1:15:00 [3] * 15 km (5:00 / km) | |
| shoes: Mizuno Wace Ascend |
| Run in Central park and champlain heights with Thomas and John M. Quite high tempo on some parts. My legs didn't feel so good today. |
Friday Dec 14 |
| Trail running 2:16:42 [3] 17.2 km (7:57 / km) +650m 6:41 / km | |
| ahr:145 shoes: Mizuno Wace Ascend |
| Diez vistas trail around buntzen lake. Nice run with Louise and Petra. Very tough climb in the beginning on snowy/slippery trails. Some nice vistas even if it was quite cloudy. |
Thursday Dec 13 |
| Running 45:00 [3] 10.5 km (4:17 / km) | |
| shoes: Asics Cumulus |
| Morning run |
| Running warm up/down 42:00 [1] 7.5 km (5:36 / km) | |
| ahr:140 shoes: NB 902 |
| Warm up/Cool down to Kerrisdale from home with Petra. |
| Intervals 35:30 [4] 10.2 km (3:29 / km) | |
| ahr:160 max:179 shoes: NB 902 |
| Intervals at the Kerrisdale track. 8*1000m with 200m jog rest. Also did one 400m and one 200m afterwards. Averaged 3:12 on the intervals. |
Wednesday Dec 12 |
| Running 46:24 [3] 10.71 km (4:20 / km) | |
| ahr:143 max:158 shoes: Asics Cumulus |
| Run from home. |
| Running warm up/down 24:30 [2] 4.7 km (5:13 / km) | |
| ahr:140 shoes: Mizuno Wace Ascend |
| |
| Orienteering race 25:24 [4] ** 6.14 km (4:08 / km) | |
| ahr:152 max:167 shoes: Mizuno Wace Ascend |
| WET at Deer lake. Old and maybe not the best map. Fun race though and one of the technically better WETs |
Tuesday Dec 11 |
| Running 43:36 [3] 10.44 km (4:11 / km) | |
| shoes: Asics Cumulus |
| Morning run |
| Running warm up/down 34:00 [2] 6.3 km (5:24 / km) | |
| ahr:142 shoes: NB 902 |
| Warm up with the girls, warm down with thomas to his office. |
| Steady State 15:00 [4] 4.36 km (3:26 / km) | |
| ahr:160 max:170 shoes: NB 902 |
| Steady state by myself while the guys warmed up |
| Intervals 24:00 [4] 5.3 km (4:32 / km) | |
| ahr:165 max:177 shoes: NB 902 |
| 12*1min with 1min of jog rest on the 300m loop on the artificial field |
Monday Dec 10 |
| Running 53:23 [3] 12.6 km (4:14 / km) | |
| ahr:152 max:172 shoes: Asics Cumulus |
| Run from home. |
| Strength 10:00 [1] | |
| |
| Core strength after run |
Sunday Dec 9 |
| Trail running warm up/down 32:32 [3] 6.2 km (5:15 / km) | |
| ahr:140 shoes: NB 902 |
| |
| Trail running race 23:57 [4] 7.1 km (3:22 / km) vdot: 62.1 | |
| ahr:174 max:193 shoes: Adizero Pro |
| Watershed Ramble. Race in the same series as last week. Not so much competition this week either. Nice course and trails in the forest. |
Saturday Dec 8 |
| Running 44:21 [3] 10.28 km (4:19 / km) | |
| ahr:148 |
| Easy run from home. Didn't feel anything in my knee today. Seems like it get better after strength exercises. |
Friday Dec 7 |
| Running 1:15:31 [3] 18.33 km (4:07 / km) | |
| ahr:153 max:168 (injured) shoes: Asics Cumulus |
| Was going to do a long from home through Pacific spirit park, but my knee started to hurt after 8-9km so I turned back home. |
| Strength 15:00 [1] | |
| |
| Did some strength exercises for my legs and core when I come home instead. |
Thursday Dec 6 |
| Running warm up/down 29:39 [3] 5.4 km (5:29 / km) | |
| ahr:140 shoes: NB 902 |
| Warm up and down. |
| Intervals 19:04 [4] 6.4 km (2:59 / km) | |
| ahr:164 max:181 shoes: Adizero Pro |
| Intervals on track with thomas, petra and louise in Richmond. 8*800m in 2.22-2.24. |
Wednesday Dec 5 |
| Running 1:00:00 [3] 14.6 km (4:07 / km) | |
| shoes: Asics Cumulus |
| Run from home, some pain in the knee towards the end. |
| Running warm up/down 24:00 [3] 4.35 km (5:31 / km) | |
| ahr:148 shoes: Mizuno Wace Ascend |
| Warm up and down with Thomas and Louise. |
| Orienteering race 24:50 [4] *** 6.06 km (4:06 / km) | |
| ahr:156 max:178 spiked:16/20c |
| WET in ambleside park. Biggest mistake was trying to force a dark green area. |
Tuesday Dec 4 |
| Running 42:44 [3] 10.5 km (4:04 / km) | |
| ahr:154 max:169 shoes: Asics Cumulus |
| Morning run from home. |
| Running warm up/down 31:44 [3] 6.63 km (4:47 / km) | |
| ahr:146 shoes: NB 902 |
| Warm up with the girls, cool down by myself. |
| Steady State 15:00 [4] 4.51 km (3:20 / km) | |
| ahr:158 shoes: NB 902 |
| Did some steady-state alone waiting for the other guys to warm up. |
| Intervals 18:00 [5] 6.76 km (2:40 / km) | |
| ahr:166 max:178 shoes: NB 902 |
| Intervals with the track team at UBC. The fields where to muddy today so we did the intervals on the artificial field. One loop was around 300m. Intervals was 2 and 1 minutes with 2 minutes of rest. These guys run really fast when it is shorter intervals. Tough training today. |
Monday Dec 3 |
| Strength 15:00 [1] | |
| (sick) |
| Headache and a bad feeling in the body today. Did only some easy strength training. |
Sunday Dec 2 |
| Trail running 1:26:58 [3] 12.6 km (6:54 / km) | |
| ahr:138 max:165 (injured) shoes: Mizuno Wace Ascend |
| Long run with Thomas, Louise, Petra and Meghan in Coquitlam. A lot of snow today, but some very nice trails to run on. We did some parts straight through the forest as well. My knee did hurt a little during the entire run, |
Saturday Dec 1 |
| Running warm up/down 29:36 [3] 7 km (4:14 / km) | |
| ahr:150 max:168 shoes: Asics Cumulus |
| Warm up on course, cool down along jericho beach. |
| Trail running race 33:17 [4] 9.68 km (3:26 / km) vdot: 61.9 | |
| ahr:173 max:178 shoes: Jalas Jukola |
| Gunner Shaw memorial race in Jericho park. Fun course on mostly grass and small forest trails. Some was in the sand on the beach, very tough. Not so much competition, was alone after 500m and won by 1:40. |