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Training Log Archive: D-MAN

In the 7 days ending May 25, 2016:

activity # timemileskm+m
  Running6 6:00:29 49.62(7:16) 79.85(4:31) 635
  Strength2 1:00:00
  Core5 45:00
  Orienteering2 41:25 6.46(6:25) 10.39(3:59) 65
  Total6 8:26:54 56.07 90.24 700

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Wednesday May 25, 2016 #

Running warm up/down 15:00 [2] 3.27 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run with Mike to Riley Park.

Orienteering race 19:25 [4] 4.91 km (3:57 / km) +55m 3:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM FWOC Wednesday night meet at SAIT/Riley Park at 1:5000. Make one dumb route choice, did a "S" instead of a "C", so ran an extra 30m but the other way was on grass and I was on pavement so maybe it was ok? Other than that it was smooth and good. Nice out 19C with a light wind. Course distance was 4.3km.

Running warm up/down 15:00 [2] 2.85 km (5:16 / km) +55m 4:48 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Note

PM Stretch 30min.
C • Great training 2

Tuesday May 24, 2016 #

Running warm up/down 18:10 [2] 4.0 km (4:33 / km) +20m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Canmore Park.

Running 22:54 [4] 6.25 km (3:40 / km) +120m 3:21 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM L-loops at Canmore Park. 1:45' easy run between intervals. Felt tired from the beginning, not a good workout at all and only did 6. I will blame it on the exam I had in the morning. Nice out 16C with a SE wind at 15km/h.
Times:
1.04km 3:45.52
1.04km 3:50.42
1.05km 3:52.17
1.04km 3:52.57 20m climb each interval.
1.04km 3:51.12
1.04km 3:42.27

Running 10:41 [2] 1.93 km (5:32 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy run in between intervals.

Running warm up/down 10:00 [2] 2.03 km (4:56 / km) +30m 4:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Monday May 23, 2016 #

Running 1:15:00 [3] 16.7 km (4:29 / km) +90m 4:22 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down tot he river and the West to just past Edworthy Park bridge and back. 8C with a NW wind at 25km/h.

Core 10:00 [3]

PM Core.

Sunday May 22, 2016 #

Running warm up/down 15:00 [2] 3.13 km (4:48 / km) +15m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run over to the university.

Orienteering 22:00 [4] 5.48 km (4:01 / km) +10m 3:59 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Sprint training at the U of C. 5 loops designed by Jeff. Picked all the right choice expect maybe 1 but it was close since one way had stairs which was slightly shorter and the other didn't but was slightly longer. Didn't feel great but maybe that was due to the weather. 2C with a NW wind at 19 km/h and wet snow/rain. I was instantly soaked and my legs and hands were frozen.

Running warm up/down 15:00 [2] 2.87 km (5:14 / km) +5m 5:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Warm down back to Banff Trail.

Running intervals 1:27 [4] 0.46 km (3:09 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM 3x150m, cold and slow.

Core 15:00 [3]

PM Core/Strength.

Saturday May 21, 2016 #

Note

PM Stretch 60min.

Friday May 20, 2016 #

Running 1:45:10 [3] 23.35 km (4:30 / km) +105m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Long run down to the river and then West to Shouldice Aquatic Centre and past in a little ways. Nice out 8C with a N wind at 24km/h.

Core 10:00 [3]

PM Core.

Thursday May 19, 2016 #

Running warm up/down 18:21 [2] 4.03 km (4:33 / km) +20m 4:27 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Canmore Park.

Running hills 23:46 [4] 5.89 km (4:02 / km) +150m 3:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

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. Good workout, legs didn't feel great on the hills. 10C, N 22km/h.

Running warm up/down 15:00 [2] 3.09 km (4:51 / km) +25m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Steam 15min, first time in a ling time.

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