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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running4 4:36:28 35.69(7:45) 57.44(4:49) 945
  Strength2 1:00:00
  Core3 30:00
  Total4 6:06:28 35.69 57.44 945
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1:41
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TuWeThFrSaSuMo

Saturday Mar 25 #

Note
(rest day)

PM Stretch 60min.

Friday Mar 24 #

Running 1:31:00 [2] 19.0 km (4:47 / km) +100m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Long run down to the river and W to Shouldice Park and back. Completely dead from the week of training/work...what a slog. 3C/9C, S15/31 km/h.

Core 10:00 [3]

PM Core.

Thursday Mar 23 #

Running warm up/down 19:00 [2] 3.94 km (4:49 / km) +30m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to Shaganappi Hill with Mike.

Running 27:21 [4] 5.85 km (4:41 / km) +278m 3:47 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Shaganappi Hill workout. 5xhills(3 of them bounding up) 3xstride with run back. Did 4 sets without the strides on the last set. Super dead today from the last few days of hard training. Felt like I was barely moving and my legs were not working on the hills haha. Nice out 6C, W wind at 20 km/h.

Running warm up/down 10:30 [2] 1.89 km (5:33 / km) +5m 5:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM Steam 20min.

Wednesday Mar 22 #

Running 1:11:20 [2] 13.16 km (5:25 / km) +300m 4:52 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Run to and around Nose Hill. Mostly off trail which was tiring but good. Nice out 6C warming up to 12C, W wind at 20 km/h.

Note

PM Stretch 30min.

Tuesday Mar 21 #

Running warm up/down 17:35 [2] 3.55 km (4:57 / km) +30m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to River Park and back.

Running 28:12 [4] 7.95 km (3:33 / km) +182m 3:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Hill route in Marda Loop with Mike. Pretty good conditions just a bit windy. 13sec off my PB so not bad! My legs felt terrible on the hills today. Nice out 2C with a 35 km/h S wind.

Running warm up/down 11:30 [2] 2.1 km (5:29 / km) +20m 5:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

AM Stretch 10min.
PM Steam 15min.

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