Training Archive: loefaasIn the 7 days ending 2008-01-24:
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| F | S | S | M | T | W | H | ||||||||||||||||||
Thursday Jan 24 | ||
| Running 44:00 [3] 10.4 km (4:14 / km) | |
| ahr:152 shoes: Mizuno Wave Rider | ||
| Morning run | ||
| Note | |
| A package arrived
Today finally a package arrived from eastbay with my new Asics Turbo Ghost II. Now I am looking forward to tonights speed-training.  | ||
| C • sweet shoes 1 | ||
| Running warm up/down 43:50 [3] 8.4 km (5:13 / km) | |
| shoes: Asics Speester | ||
| Warm up and cool down in Minouri park | ||
| Intervals 7:39 [4] 3 km (2:33 / km) | |
| shoes: Asics Turbo Ghost II | ||
| Intervals with the track team. 10*300m with only 1min rest today. Not so much speed workout more aerobic but still very nice. I really love my new spikes especially today when the track was a little icy. But by far the nicest spikes I have run in.
48s 48s 46s 46s 46s 45s 45s 45s 45s 45s | ||
| Running School 10:00 [2] 1 km (10:00 / km) | |
| shoes: Asics Speester | ||
| 1 set of strength and 6 strides | ||
Wednesday Jan 23 | ||
| Running warm up/down 15:55 [2] 3.5 km (4:33 / km) | |
| ahr:148 shoes: Mizuno Wace Ascend | ||
| Warm up and cool down with Thomas | ||
| Orienteering race 39:02 [4]*** 8.9 km (4:23 / km) | |
| ahr:160 max:175 shoes: Mizuno Wace Ascend | ||
| WET @ Champlain Heights. Nice course with combination of bushy forest, parks and urban areas. Did some mistakes I the dark forest where my small LED light wasn't enough but otherwise I felt real good. I beat Thomas by 3min. | ||
Tuesday Jan 22 | ||
| Running warm up/down 42:45 [3] 8.5 km (5:02 / km) | |
| ahr:145 shoes: Asics Speester | ||
| Warm up and cool down in Minouri park | ||
| Intervals 13:40 [4] 4.7 km (2:54 / km) | |
| ahr:167 shoes: Asics Speester | ||
| Intervals with the track team in Richmond. 6*800m with 2.5min rest. Did the first five on grass(~780m) and the last one on the track.
2:26 2:19 2:18 2:17 2:16 2:14 (track) | ||
| Running School 10:00 [3] 1 km (10:00 / km) | |
| One set of strength and six strides. | ||
Monday Jan 21 | ||
| Orienteering 54:30 [2]**** 5.7 km (9:34 / km) | |
| ahr:136 (rest day) shoes: Mizuno Wace Ascend | ||
| Tour de O, on the only? real forest map in the Vancouver area. The map is at Rice Lake and was really nice to run, did a partner exercise with thomas but quite easy. | ||
| Trail running 6:00 [2] 1 km (6:00 / km) | |
| (rest day) shoes: Mizuno Wace Ascend | ||
| Short jog afterwards when we waited for the girls to get back | ||
Sunday Jan 20 | ||
| Running 1:10:33 [3] 16.86 km (4:11 / km) | |
| ahr:153 shoes: Mizuno Wave Rider | ||
| Run from home to orienteering event in Stanley park, nice warm-up. | ||
| Trail running 36:03 [3] 7.1 km (5:05 / km) | |
| ahr:152 shoes: Mizuno Wace Ascend | ||
| Joined Thomas for his warm-up and ran some with Ted afterwards. | ||
| Orienteering race 29:26 [4]*** 6.82 km (4:19 / km) | |
| ahr:155 spiked:15/20c shoes: Mizuno Wace Ascend | ||
| Why just run #1 in stanley park. Not so good Technical race today, and quite heavy in my legs but I beat Thomas by 2s so that was very nice.
Map with my routes(GPS) RouteGadget 
Golden Lightning beaten by 2s! | ||
Saturday Jan 19 | ||
| Orienteering 20:00 [3] 3 km (6:40 / km) | |
| shoes: Mizuno Wace Ascend | ||
| Orienteering with Thomas and Lehel in White Rock. Two loops with some trail-running in between as warm up for intervals. | ||
| Trail running 52:21 [3] 9.5 km (5:31 / km) | |
| ahr:146 shoes: Mizuno Wace Ascend | ||
| Trail running in the park between the orienteering loops. A short 10min cool down after the intervals also. | ||
| Intervals 23:30 [4] 7.2 km (3:16 / km) | |
| ahr:171 shoes: Asics Cumulus | ||
| Intervals at the white rock track after the orienteering. 3*2400m with around 2.30 rest. Really bad conditions for running fast today, heavy snow in the air and around 3cm slush on the track.
7.55 7.48 7.47  | ||
Friday Jan 18 | ||
| Running 1:03:50 [3] 15.2 km (4:12 / km) | |
| ahr:157 shoes: Asics Cumulus | ||
| Strength 15:00 [1] | |
| Core strength | ||