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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running5 5:08:31 42.24 67.98 150
  Strength3 45:00
  Orienteering1 14:53 2.23(6:40) 3.59(4:09) 50
  Core1 10:00
  Total5 6:18:24 44.47 71.57 200
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TuWeThFrSaSuMo

Sunday Oct 22 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 14:53 [5] 3.59 km (4:09 / km) +50m 3:53 / km
shoes: Inov-8 X-Talon 190

AM FWOC Fall Series at Pearce Estate Park at 1:4000. Ran the course I designed as a workout. Had to orienteering more since it was more forest and I didn't know the routes as well as the past two courses I made. Tried to push hard. Made one 3-5s mistake where I started to run slightly off and then realized I was skipping a control. Wanted to run a bit faster but that was tough in all the tall grass and uneven terrain.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Saturday Oct 21 #

Note
(rest day)

PM Stretch 60min.

Friday Oct 20 #

Running 1:30:01 [3] 20.1 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Long run down to the river and then W to Shouldice Park and back. Felt pretty good considering the hard workout yesterday.

Core 10:00 [3]

PM Core.

Thursday Oct 19 #

Running warm up/down 15:00 [2] 3.34 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down tot he river.

Running intervals 30:07 [4] 9.06 km (3:19 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Intervals along the river pathway with Mike. 1-2-3-4-5-5-4-3-2-1min R1' for everything. Tough workout but I felt strong, ran most of the middle reps alone. Really happy with this one.
Distances:
316m
621m
926m
1200m
1500m
1480m
1182m
896m
611m
330m

Running 9:12 [2]

PM Easy running in between intervals.

Running warm up/down 15:05 [2] 2.96 km (5:06 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Oct 18 #

Running 1:00:00 [3] 13.23 km (4:32 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run over to Varsity and back around Banff Trail.

Tuesday Oct 17 #

Running warm up/down 15:10 [2] 3.28 km (4:37 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run.

Running 23:26 [4] 5.82 km (4:02 / km) +150m 3:34 / km
shoes: Nike Air Zoom Elite 8 2017 #2

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Pretty good workout. Felt a bit tired on the hills.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:15 [2] 3.07 km (4:58 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Note

AM Stretch 35min.

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