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Training Log Archive: D-MAN

In the 7 days ending Nov 12, 2016:

activity # timemileskm+m
  Running6 6:11:41 50.35(7:23) 81.03(4:35) 655
  Core5 50:00
  Cycling1 46:33 12.2(3:49) 19.64(2:22) 200
  Orienteering1 26:27 4.14(6:23) 6.66(3:58) 35
  Total6 8:14:41 66.69 107.33 890

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SuMoTuWeThFrSa

Saturday Nov 12, 2016 #

Running 1:30:30 [3] 20.01 km (4:31 / km) +115m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Long run down to the river and then East to just before the Zoo and back.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Friday Nov 11, 2016 #

Note
(rest day)

Thursday Nov 10, 2016 #

Running warm up/down 15:15 [2] 3.11 km (4:54 / km) +15m 4:47 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Running 29:02 [4] 7.13 km (4:04 / km) +160m 3:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Hill workout at Canmore Park. 4xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 4 sets without the strides on the last set. Felt terribly tired in the legs on the hills... Warmish 7C with a N wind at 20 km/h.

Running warm up/down 15:00 [2] 2.89 km (5:11 / km) +15m 5:04 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Core 10:00 [3]

PM Core.

Wednesday Nov 9, 2016 #

Running 1:00:05 [2] 12.55 km (4:47 / km) +60m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run along the ridge overlooking downtown and back. 12C, N wind at 23 km/h.

Tuesday Nov 8, 2016 #

Running warm up/down 15:25 [2] 3.21 km (4:48 / km) +10m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running intervals 22:48 [4] 6.8 km (3:21 / km) +160m 3:00 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM M-Loops with Mike. 8x, R 90''. Felt really bad to start but hung in there and crushed the last one. Super warm too 21C with a moderate NW wind.
Times:
848m 2:59.00
848m 2:51.02
867m 2:53.97
861m 2:49.41 20m climb each interval.
843m 2:53.55
856m 2:48.10
859m 2:52.09
853m 2:41.48

Running warm up/down 15:00 [2] 2.81 km (5:20 / km) +5m 5:17 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Monday Nov 7, 2016 #

Running 1:15:00 [3] 15.88 km (4:43 / km) +80m 4:36 / km
shoes: Northwave Revolution Road Shoe

PM Run to Winston Heights-Mountview and back. Felt tired and sluggish. Nice out 10C SW 14 km/h.

Core 10:00 [3]

PM Core.

Sunday Nov 6, 2016 #

Cycling 46:33 [3] 19.64 km (2:22 / km) +200m 2:15 / km
shoes: Northwave Revolution Road Shoe

AM/PM Bike to MRU and back for orienteering. Nice out 10C with a N wind at 18 km/h.
Average 25.4 km/h
Max Speed 70.8 km/h
2264.2 kilometers to date. (Accumulative from before and now 7445.4 Kilometers to date)

Running warm up/down 15:15 [2] 3.17 km (4:49 / km) +20m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering 26:27 [4] 6.66 km (3:58 / km) +35m 3:52 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM FWOC race at MRU at 1:5000. Good race with some great route choice. Ran well, but made one bad route choice mistake 10s or less other than that it was good. Nice out 9C, strong NW wind.

Running warm up/down 13:00 [2] 2.24 km (5:48 / km) +15m 5:37 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Running intervals 1:21 [4] 0.5 km (2:42 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM 4x150ish R1:30-1:50'.

Running warm up/down 4:00 [2] 0.73 km (5:29 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM A bit more warm down.

Core 10:00 [3]

PM Core.

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