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Training Log Archive: D-MAN

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running5 4:51:50 40.09(7:17) 64.52(4:31) 210
  Orienteering1 1:30:15 10.13(8:54) 16.31(5:32) 245
  Core5 50:00
  Total6 7:12:05 50.23 80.83 455

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Saturday Oct 8, 2016 #

Note
(rest day)

PM Stretch 10min.

Friday Oct 7, 2016 #

Running 1:00:00 [3] 13.43 km (4:28 / km) +40m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run to the far side of Assiniboine Park. Cold with a snow/rain mix, 2C with a cold wind.

Running 1:00:05 [3] 13.82 km (4:21 / km) +30m 4:18 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down Wellington and then to the flower gardens in Assiniboine Park and back. Cold 3C with some light rain, cold wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Thursday Oct 6, 2016 #

Note
(rest day)

Core 10:00 [3]

PM Core.

Wednesday Oct 5, 2016 #

Running 1:06:30 [3] 14.95 km (4:27 / km) +40m 4:23 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Assiniboine Park, around Tuxedo Golf Course and home. Cool 8C with a chilly wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Tuesday Oct 4, 2016 #

Running 1:00:10 [3] 13.33 km (4:31 / km) +40m 4:27 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Assiniboine Park, Tuxedo Golf Course and home. Raining and 15C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Monday Oct 3, 2016 #

Running 30:05 [3] 6.49 km (4:38 / km) +20m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around the Wolseley/Wellington loop. Nice and warn 25C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Sunday Oct 2, 2016 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 1:20:15 [5] 14.77 km (5:26 / km) +220m 5:03 / km
shoes: Inov-8 OROC 280 2015

AM/PM MOA Long Championships at Seton Park North at 1:15000. A good race on a not so good map. Lost 20-30sec to #1 as the trails were pretty indistinct. Big mistake going to #2 took a bad route (30sec) and I stopped too early on a parallel hill losing about 1:30. Lost 30sec at #15 where I went a bit too far. A few other small things along the way but nothing major. Nice out 18C. First time winning the M21E MOA Champs! Course distance was 12.5km.

Orienteering warm up/down 10:00 [2] 1.54 km (6:30 / km) +25m 6:00 / km
shoes: Inov-8 OROC 280 2015

PM Warm down on the map.

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