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Training Log Archive: D-MAN

In the 7 days ending Dec 3, 2016:

activity # timemileskm+m
  Running6 6:09:00 51.76(7:08) 83.3(4:26) 550
  Core5 50:00
  Orienteering1 38:08 5.58(6:50) 8.98(4:15) 50
  Total6 7:37:08 57.34 92.28 600

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SuMoTuWeThFrSa

Saturday Dec 3, 2016 #

Note
(rest day)

Friday Dec 2, 2016 #

Running 1:30:55 [3] 21.1 km (4:19 / km) +125m 4:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Long run West to Varsity, down to the river and then East along the river and back home. 1C, still a bit slippery out but not bad.

Core 10:00 [3]

PM Core.

Thursday Dec 1, 2016 #

Running warm up/down 15:35 [2] 3.35 km (4:39 / km) +25m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running 40:00 [4] 10.94 km (3:39 / km) +25m 3:37 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Moderate run down to the river and then East to downtown. Cool 0/-1C with a 18 km/h NW wind. Didn't know what to expect since it was pretty icy and snowy in places. Turned out alright but the conditions made it slower.

Running 15:15 [2] 3.1 km (4:55 / km) +10m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Wednesday Nov 30, 2016 #

Running 1:15:00 [3] 16.36 km (4:35 / km) +100m 4:27 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run down to the river and W to just past Edworthy Park bridge and back. Coldest run yet -10C with a light S wind.

Core 10:00 [3]

AM Core.

Tuesday Nov 29, 2016 #

Running 1:00:00 [2] 12.31 km (4:52 / km) +80m 4:43 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy run through Confederation golf course, Confederation Park, and around Banff Trail. 2C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Monday Nov 28, 2016 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km) +10m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running 25:06 [4] 6.31 km (3:59 / km) +160m 3:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM 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, did 6 hills on the last set. Did it in the dark which was different, -1C.

Running 15:00 [3] 2.88 km (5:12 / km) +15m 5:05 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Sunday Nov 27, 2016 #

Running warm up/down 15:16 [2] 3.16 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering race 22:53 [4] 5.88 km (3:54 / km) +40m 3:46 / km
shoes: Inov-8 X-Talon 190

PM Race at St. Patrick's Island/Fort Calgary at 1:5000. New map that i've never run on which was nice. Lost 10s on #1 which was disappointing, a few other minor things, maybe one slightly slower route choice but it is tough to say. Coolish 1C.

Running intervals 1:38 [4] 0.63 km (2:36 / km)
shoes: Inov-8 X-Talon 190

AM 4x150mish. R1:44-1:54'

Orienteering warm up/down 15:15 [2] 3.1 km (4:55 / km) +10m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Picking up a few controls, testing a route choice and warm down.

Note

Forgot to do core again...

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