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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running4 4:01:41 32.09(7:32) 51.64(4:41)
  Strength2 30:00
  Orienteering1 20:35 3.5(5:52) 5.64(3:39) 30
  Core1 10:00
  Total4 5:02:16 35.59 57.28 30
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TuWeThFrSaSuMo

Saturday Dec 16 #

Note
(rest day)

PM Stretch 30min.

Friday Dec 15 #

Running 1:30:00 [3] 18.9 km (4:46 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run around Brentwood and Banff Trail. Felt really tired today maybe from the hard session yesterday. It was a real struggle to do 90mins. Nice enough for shorts.

Core 10:00 [3]

PM Core.

Thursday Dec 14 #

Running warm up/down 20:00 [2] 4.15 km (4:49 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run.

Orienteering 20:35 [4] 5.64 km (3:39 / km) +30m 3:33 / km
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at Bottomlands at 1:4000. Kept up a better pace than I was expecting. A really good route choice course I made. Chose some slightly longer routes- #4-15m(3sec), #7-7m(1.5sec),#11-15m(3sec),#24-12m(2.5sec),#25-12m(2.5sec)(shorter choice had some stairs and a few more turns so probably even). Thought I made all the right decisions except for #7 and #24 where I realized right away I chose wrong but it was too late. Also unsure which would have been faster to #17...I chose left which was 788m, 5m climb, right was 682m, 30m climb, so 106m shorter which would be 23 sec faster if it was flat at my pace but factor in 25m more climb which would have been steep and on a dirt trail. I suspect it would have been about even? Maybe I actually lost 10-15sec but consider if that extra hard climbing would have affected my running speed on the next legs/rest of the course? So lost 10-25 sec total but I would say more like 15sec to a perfect race. Pretty nice out.

Running warm up/down 20:00 [2] 3.99 km (5:01 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Dec 13 #

Running 1:00:00 [2] 12.5 km (4:48 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run up to Nose Hill and back around Banff Trail. Felt yesterdays workout a bit.

Tuesday Dec 12 #

Running warm up/down 15:15 [2] 3.32 km (4:36 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running intervals 15:02 [4] 4.64 km (3:14 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Intervals along the pathway. 5x3' R1' run. Nice out but really windy. Felt decent. Really pushed to go sub 3min on the last one. First 2 reps were into the wind.
TPK
900m 3:20/k
896m 3:22/k
909m 3:18/k
925m 3:15/k
1010m 2:57/k

Running 4:04 [2] 0.71 km (5:44 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM easy run in between intervals.

Running warm up/down 17:20 [2] 3.43 km (5:03 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run back home.

Strength 15:00 [3]

AM Strength/Core.

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