Training Archive: loefaasIn the 7 days ending 2008-03-09:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Mar 9 | ||
| Trail running long 2:15:02 [3] 20 km (6:45 / km) +1051m 5:21 / km | |
| shoes: Mizuno Wace Ascend | ||
| Nice trail run with Thomas. Started at the base of Grouse and run on the Baden-Powell trail to Lynn Headwaters, there we turned up and passed by rice lake, lynn suspension bridge and then back home again.. | ||
| Note | |
After the training we went by what looked like the new UBC bus loop.
 | ||
Saturday Mar 8 | ||
| Running warm up/down 28:27 [3] 5.6 km (5:05 / km) | |
| shoes: Mizuno Wave Rider | ||
| Warm up and cool down in Stanley park between Brocton oval and beaver lake. | ||
| Intervals 14:00 [4] 4.75 km (2:57 / km) | |
| shoes: Mizuno Wave Rider | ||
| Intervals with T-birds, 5 beavers with 3min rest today. I felt really bad through the whole workout today. My legs felt super heavy today, it must be because I have to run in my heavy shoes so that my foot doesn't hurt.. :-)
Average 2:48 on the intervals (~950m) | ||
| Running School 15:00 [2] 1.5 km (10:00 / km) | |
| shoes: Mizuno Wave Rider | ||
| Some warm-up, two sets of strength and 4 strides after the intervals. | ||
| Strength 10:00 [1] | |
| Some leg strength in the evening. | ||
Friday Mar 7 | ||
| Trail running 1:02:56 [3] 13.66 km (4:36 / km) | |
| shoes: Mizuno Wace Ascend | ||
| Run on mostly trails with Thomas. Started off from UBC headed down to Jericho beach through PS-park, there we turned uphill and started to climb up to the civilisation again, thomas needed a pit-stop at Starbucks. Then we headed back into PS-park again for some more nice trails, finished off the run sprinting through UBC-campus to the flag plaza. | ||
Thursday Mar 6 | ||
| Running 42:04 [3] 10.4 km (4:03 / km) | |
| shoes: Mizuno Wave Rider | ||
| Easy run from home. New personal record on this morning route! | ||
| Running warm up/down 41:00 [3] 8.15 km (5:02 / km) | |
| shoes: Mizuno Wave Rider | ||
| Warm up and cool down in Minouri park. Today I felt better on the cool down than on the warm up.. | ||
| Intervals 10:30 [5] 4 km (2:38 / km) | |
| shoes: Asics Turbo Ghost II | ||
| Intervals with the track team. A more speedy workout today. 10*400m with 2min rest. Needed the two first to get going, after that I could run comfortable the rest..
64s 64s 63s 63s 63s 63s 63s 62s 62s 60s | ||
| Running School 10:00 [2] 1 km (10:00 / km) | |
| shoes: Mizuno Wave Rider | ||
| Some warm-up exercises and 6 strides after the intervals. | ||
Wednesday Mar 5 | ||
| Running 41:36 [3] 10 km (4:10 / km) | |
| shoes: Mizuno Wave Rider | ||
| Easy run around Langara golf course | ||
| Strength 10:00 [2] | |
| Some core-strength after the run | ||
| Running warm up/down 20:20 [3] 3.73 km (5:27 / km) | |
| shoes: Asics Cumulus | ||
| Warm up by myself cool down with thomas and magnus | ||
| Orienteering race 22:27 [4] *** 5.85 km (3:50 / km) | |
| 22c shoes: Asics Cumulus | ||
| WET @ BC Children's hospital. Mass-start, was together with thomas in the beginning which made us run quite hard. Got away by a different route choice on the long leg half-way and could maintain my 10-20s lead to the finish. Nice hard competition today, the fastest wet i have run in a while.
Map with thomas route choices | ||
Tuesday Mar 4 | ||
| Running 42:52 [3] 10.4 km (4:07 / km) | |
| shoes: Mizuno Wave Rider | ||
| Run from home | ||
| Running warm up/down 42:00 [3] 8.6 km (4:53 / km) | |
| shoes: Mizuno Wave Rider | ||
| warm up and down in minouri park | ||
| Intervals 20:38 [4] 7 km (2:57 / km) | |
| shoes: Asics Speester | ||
| Intervals with T-birds. 6*1200m today with 2min rest. First two on grass (~1100m, 3:19) and the rest on the track. Felt good during the intervals even since my legs been quite tired the last days. Average 3:29 on the intervals. | ||
| Running School 25:00 [2] 2.5 km (10:00 / km) | |
| shoes: Mizuno Wave Rider | ||
| Some warm-up exercises led by Jerry. 2 sets of strength and 6 strides after the intervals. | ||
Monday Mar 3 | ||
| Running 56:17 [3] 13.6 km (4:08 / km) | |
| shoes: Mizuno Wave Rider | ||
| Had to return my skis to Sigges so started off from there, down to Vanier park and along the water towards Jericho beach before I headed home. My tummy didn't like the greasy fish 'n chips I had in Chilliwack yesterday so I had to stop in a washroom. Not so nice weather either today, heavy rain and chilly wind.. | ||
| Running 1:16:19 [3] 16.7 km (4:34 / km) | |
| shoes: Asics Cumulus | ||
| Evening run with thomas. We started of from false creek and headed for the burrard bridge. Went into Stanley park and up to the lookout near lions gate bridge. Headed back home again, at English bay when we passed some guy thomas started to speed up, broke the speed limit for cyclist down burrard bridge and then we sprinted to the top of the hill on granville island.. | ||