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Training Log Archive: pi

In the 7 days ending Mar 4, 2012:

activity # timemileskm+m
  Running Rough2 1:47:27 7.99(13:27) 12.85(8:22) 785
  Skiing - Skate1 51:53 7.52(6:54) 12.1(4:17) 242
  Orienteering City/Park1 35:23 3.62(9:46) 5.83(6:04) 95
  Total4 3:14:43 19.13(10:11) 30.79(6:19) 1122

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MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

9 AM

Running Rough 1:05:45 intensity: (16 @2) + (12:16 @3) + (44:15 @4) + (8:58 @5) 8.19 km (8:02 / km) +460m 6:16 / km
ahr:157 max:173

BP from Coleman St to Grouse. Slushy and slippery above 400 m elevation. Forgot just how slow and gnarly the trail is west of Mosquito Cr. At the end, ran the road down to where the finish of the MEC 10 km was. GVOC swept top 3 in the men's and 1st in women's.

Saturday Mar 3, 2012 #

4 PM

Running Rough 41:42 intensity: (5:37 @1) + (11:22 @2) + (15:02 @3) + (5:42 @4) + (3:59 @5) 4.67 km (8:56 / km) +325m 6:38 / km
ahr:135 max:180

Easy run with Andrea behind the house. Up Mountain Hwy, down Griffin to the Lynn Valley stairs. Did 3 repeats of the stairs, but legs were spaghetti already after 2...

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Thursday Mar 1, 2012 #

7 PM

Skiing - Skate 51:53 intensity: (26 @1) + (1:53 @2) + (12:07 @3) + (35:16 @4) + (2:11 @5) 12.1 km (4:17 / km) +242m 3:54 / km
ahr:147 max:170

Just perfect conditions up at Cypress. Couple degrees below freezing, tons of new snow, great skiing.

Wednesday Feb 29, 2012 #

6 PM

Orienteering City/Park 35:23 intensity: (11 @1) + (1:30 @2) + (8:03 @3) + (14:31 @4) + (11:08 @5) 5.83 km (6:04 / km) +95m 5:37 / km
ahr:156 max:177

WET at SFU. Control picking by Rachel. Really enjoyed running in the snow! Took it fairly easy. Stopped to tie my shoelaces, moved a misplaced control etc. Calf felt mostly good, just a little stiff the last 5 min.

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