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Training Log Archive: D-MAN

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  Running6 4:56:20 40.31(7:21) 64.88(4:34) 135
  Orienteering2 1:30:33 11.22(8:04) 18.05(5:01) 315
  Core5 1:00:00
  Total6 7:26:53 51.53 82.93 450

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SuMoTuWeThFrSa

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 

Note
(rest day)

PM Stretch 50min.

Friday Sep 16, 2016 #

Running 1:30:05 [3] 19.19 km (4:42 / km) +40m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Long run to the far side of Assiniboine park and back down Wellington. Nice out 18C, light wind a bit of light rain for the first 15min. Ran with a couple sprint courses I made for NAOC on the Dartmouth College map. ;) ;)

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Thursday Sep 15, 2016 #

Running warm up/down 15:15 [2] 3.23 km (4:43 / km) +5m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running tempo 20:00 [4] 5.77 km (3:28 / km) +20m 3:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Tempo run down Wellington Cres. Felt pretty good but not great for my 10 day running. Pretty decent km pace tough! Just the last hard week before NAOC. Warmish 22C but humid, light wind coming back.

Running warm up/down 15:00 [2] 3.08 km (4:52 / km) +5m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 15:00 [3]

PM Core/Strength.

Note

PM Stretch 45min.

Wednesday Sep 14, 2016 #

Running 1:00:00 [3] 13.25 km (4:32 / km) +5m 4:31 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around the Wellington loop and around Wolseley. Nice out 20C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Sep 13, 2016 #

Note

PM Stretch 20min.

Running warm up/down 18:25 [2] 4.0 km (4:36 / km) +5m 4:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to the Forks.

Orienteering 16:32 [4] 4.18 km (3:57 / km) +25m 3:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Sprint training at the Forks at 1:5000. Nice to get a good sprint training done. My legs didn't feel great but kept up a decent pace. Cool 12C.

Running warm up/down 16:30 [2] 3.5 km (4:43 / km) +5m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Core 15:00 [3]

PM Core/Strength.

Monday Sep 12, 2016 #

Note

PM Stretch 20min.

Running 45:35 [2] 9.8 km (4:39 / km) +45m 4:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to the Forks and Shaw Park and back. Cool 12c with a light wind.

Core 10:00 [3]

PM Core.

Sunday Sep 11, 2016 #

Running warm up/down 15:30 [2] 3.06 km (5:04 / km) +5m 5:01 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 59:01 [4] 11.65 km (5:04 / km) +250m 4:34 / km
shoes: Inov-8 OROC 280 2016

AM Long at Yellowquill at 1:10000. Another solid race but pretty easy technically. Lost 1:30 at #11- didn't make sense of the white vegetation which was overgrown and green, 20S to #14- the trail had another bend which confused me. Nice out 24C. Course distance was 9.6km.

Orienteering warm up/down 15:00 [2] 2.22 km (6:45 / km) +40m 6:12 / km
shoes: Inov-8 OROC 280 2016

PM Warm down checking out a few things.

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