Training Archive: loefaasIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 6 | ||
| Trail running 1:55:00 [3] 18 km (6:23 / km) +888m 5:07 / km | |
| shoes: Mizuno Wace Ascend | ||
| Longish hill run with Thomas. Started from Magnus' house and run up to Baden-powell, from there we took off on some mtb trails up towards grouse mtn. Just over the snowline at about 550m we found a cleared dirt road that we run up on. The road was very nice until the big catepillar hadn't cleared anymore. After that we run on top on about 2m snow, but it was still very nice since we only sunk about 10cm and it was very good grip in the snow. | ||
Saturday Apr 5 | ||
| Running 24:03 [3] 5.41 km (4:27 / km) | |
| shoes: Asics Cumulus | ||
| Easy morning run to prepare for today's competiton in the afternoon. I am racing 1500m and probably 4*800m | ||
| C • race 1 | ||
| Running warm up/down 19:10 [2] 4.1 km (4:40 / km) | |
| shoes: Mizuno Wave Rider | ||
| Warm up around SFU campus | ||
| Running race 4:00 [5] 1.5 km (2:40 / km) +0m 2:40 / km vdot: 70.1 | |
| shoes: Asics Turbo Ghost II | ||
| SFU open meet 1500m race. Felt good during the race but it would have been nice to break the 4min barrier, today's result 4:00.48. Thomas made a video off the race which you can see in his log | ||
| Trail running 51:04 [3] 9.2 km (5:33 / km) | |
| shoes: Mizuno Wave Rider | ||
| Run around burnaby mountain together with thomas and magnus after the race. | ||
Friday Apr 4 | ||
| Running 55:00 [3] 11 km (5:00 / km) | |
| ahr:145 shoes: Asics Cumulus | ||
| Easy run togheter with thomas as warm up for his run in Storm the wall. | ||
| Note | |
| Coached the team whyjustrun.ca in the UBC competition storm the wall. The team had some problem with the slippery wall today.
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Thursday Apr 3 | ||
| Running 41:10 [3] 10.4 km (3:58 / km) | |
| ahr:157 shoes: Asics Cumulus | ||
| Usual run. | ||
| Running warm up/down 39:45 [3] 8.3 km (4:47 / km) | |
| ahr:148 shoes: Mizuno Wave Rider | ||
| Warm up and down with thomas in minouri park | ||
| Intervals 8:12 [5] 3.2 km (2:34 / km) | |
| ahr:158 max:178 shoes: Asics Turbo Ghost II | ||
| Nice speed workout today. 8*400m with 2.5min rest. Didn't feel great during the warm up but as soon as the intervals started it was ok. Had Wilkie as pacer today but couldn't keep up to his 59s-60s. But still great workout, nice to have some more orienteering guys there.
63.4s 61.6s 61.1s 60.9s 62.2s 61.1s 61.2s 60.5s | ||
| Running School 5:00 [1] 0.5 km (10:00 / km) | |
| shoes: Mizuno Wave Rider | ||
| Some warm up exercises and 1 set of strength after intervals, | ||
Wednesday Apr 2 | ||
| Running 53:59 [3] 12.3 km (4:23 / km) | |
| ahr:151 shoes: Asics Cumulus | ||
| Run from home to today's WET and home again. Picked up some flags with Magnus and Louise also. | ||
| Orienteering race 19:47 [4]*** 5.57 km (3:33 / km) | |
| ahr:159 18c shoes: Asics Cumulus | ||
| WET @ Oak park. Could have been a really nice area except that thomas found a couple of private property signs yesterday. Therefore the flags weren't placed in the most interesting areas but we still run through them, I also have mapped half of the map which made it a little easier in those parts. | ||
| C • Pictures from WET 1 | ||
Tuesday Apr 1 | ||
| Running 41:55 [3] 10.4 km (4:02 / km) | |
| ahr:150 shoes: Asics Cumulus | ||
| Easy run from home. First time under 42min on the route, lower heart rate today also. | ||
| Running warm up/down 41:50 [3] 8.6 km (4:52 / km) | |
| ahr:147 shoes: Mizuno Wave Rider | ||
| Warm up and down with Jerry in Minouri park | ||
| Intervals 23:01 [5] 8 km (2:53 / km) | |
| ahr:173 max:183 shoes: Asics Hyperspeed | ||
| Another great workout at the track. On today's schedule was 5*1600m. We started off a little slow and then increased the speed on each interval, felt great today, I am getting PB workouts every Tuesday at the track, nice!
First workout in my new racing flats, they felt great. 4:47 4:45 4:42 4:40 4:36 | ||
| Running School 25:00 [1] 2.5 km (10:00 / km) | |
| shoes: Mizuno Wave Rider | ||
| Usual warm up exercises led by Jerry, two sets of strength and 4 strides after the intervals. | ||
Monday Mar 31 | ||
| Running 1:49:14 [4] 26.8 km (4:05 / km) +300m 3:52 / km | |
| ahr:161 shoes: Mizuno Wave Rider | ||
| Long run from home today. From home to PS park, a 11k loop there and then home again. High average HR today, didn't feel that hard guess it has to do with the pollen allergy as well. Finely it was nice and sunny spring weather! | ||