Sunday Mar 16 |
 | Running 1:05:50 [3] 14.5 km (4:32 / km) | |
| shoes: Asics Cumulus |
| Run with thomas from central park. Run under the skytrain almost to New West and then back. |
| Running warm up/down 42:03 [3] 9.8 km (4:17 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and down and running down between intervals. |
| Intervals hills 8:20 [4] 2.5 km (3:20 / km) +140m 2:36 / km | |
| shoes: Mizuno Wave Rider |
| Short hill intervals at Riverview park. 20 intervals on about 24-25s, 120m with about 6-7m climb. |
Saturday Mar 15 |
| Trail running 2:08:16 [3]* 22.1 km (5:48 / km) +967m 4:46 / km | |
| shoes: Mizuno Wace Ascend |
| Longish run with thomas from Mike Lake, Golden Ears park. We started off towards Aloutte peak(1300m) but we hit the snow at about 600m altitude. Realized quite soon it was no point running in the snow, so we cut off from the trail and headed through the forest which was very nice down to the lower trail. Really fun downhill about ~40% (400m down in 1km). Run on the other trail to Aloutte lake and then we took another climb on the way home.
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Friday Mar 14 |
| Running 30:04 [3] 6.7 km (4:29 / km) | |
| shoes: Asics Cumulus |
| Easy morning-jog. |
| Running warm up/down 50:00 [3] 10.55 km (4:44 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up from Kerrisdale track. Some running between the races. It was 1h 15min break, hard to know best way to prepare for the second race. I tried to keeping going quite easy all the time.. Some cool down after. |
| Running race 5:40 [5] 2 km (2:50 / km) +0m 2:50 / km vdot: 67.5 | |
| shoes: Asics Turbo Ghost II |
| First race was 2000m. Went to the front directly from start. First lap felt easy, 66s. I guess I stayed a little to easy on the second lap and went by 800m in 2:19(73s on second lap). Was able to pick up the pace a little, 1000m in 2:53 which meant the last 1000m was 2:47.. |
| Running race 2:40 [5] 1 km (2:40 / km) +0m 2:40 / km | |
| shoes: Asics Turbo Ghost II |
| Second race was 1000m. Didn't really feel super when the race was going to start. Tried to follow Shane as long as possible(~400m), then I had some help from Warren on the last lap. Pretty ok result.
I am satisfied with both the races since it's always hard to run fast the first races of the season, and also since these races came in the end of a period with a lot of milage. |
Thursday Mar 13 |
| Running 1:05:00 [3] 15.6 km (4:10 / km) | |
| shoes: Mizuno Wave Rider |
| Easy run from home. My legs are hurting.. Time trials tomorrow., |
Wednesday Mar 12 |
| Running 1:22:27 [3] 20 km (4:07 / km) | |
| shoes: Mizuno Wave Rider |
| Nice run from home to PS-park and a bit in the park then home again. |
| Running warm up/down 34:28 [3] 7.2 km (4:47 / km) | |
| shoes: Asics Cumulus |
| Warm up with thomas. Picked up some flags with thomas after. |
| Orienteering race 20:37 [4]*** 5.4 km (3:49 / km) | |
| spiked:22/24c shoes: Asics Cumulus |
| WET #23 @ Acadia. I guess president Bush has done at least one good decision when he moved daylight savings time earlier, really nice to run the course without headlamp. Fun course on Acadia and some of the new part of UBC that I have mapped, nice to be one with mapmaker advantage.
My routes, yellow <3min/km, black >5min/km..
PS. Thomas and didn't belive my garmin when it said the running distance was 5.7km, and as you can se the garmin didn't like that the start and finish were under a roof. |
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| C • oooh! 4 |
Tuesday Mar 11 |
| Running 42:21 [3] 10.4 km (4:04 / km) | |
| shoes: Asics Cumulus |
| Usual run from home |
| Running warm up/down 39:20 [3] 8.3 km (4:44 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and cool down in Minouri park |
| Intervals 22:55 [5] 8 km (2:52 / km) | |
| shoes: Asics Speester |
| Intervals with track team. On todays schedule was 5*1600m with 2min rest. Really good workout today, group of three people (me, Jerry and Shane) sharing the front position in the wind (though I didn't help so much in the end).
4:45
4:43
4:44
4:42
4:41 |
| Running School 15:00 [2] 1.5 km (10:00 / km) | |
| shoes: Mizuno Wave Rider |
| Some warm up and two sets of strength and 6 strides after the intervals. |
Monday Mar 10 |
| Running 41:12 [3] 10.1 km (4:05 / km) | |
| shoes: Mizuno Wave Rider |
| Easy run from home around langara. |
| Strength 20:00 [1] | |
| |
| Core and rubber band-strength for the legs |
| Running 1:04:11 [3] 14.7 km (4:22 / km) | |
| shoes: Asics Cumulus |
| Usual Monday run with Thomas. Started from the "Club house" at False creek. Run quite easy along the beach to Jericho beach park. Turned around and headed home on some back alleys, Thomas started to pick up the speed and we ended up sprinting up to the top of the hill again. Nice run. |