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Training Log Archive: D-MAN

In the 7 days ending Jan 21, 2017:

activity	#	time	miles	km	+m
Running	6	6:32:21	51.41	82.73	525
Strength	3	1:15:00
Core	4	40:00
Total	6	8:27:21	51.41	82.73	525

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Saturday Jan 21, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Jan 20, 2017 #

Running 1:30:40 [3] 20.02 km (4:32 / km) +100m 4:25 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Long run down to the river and then West to just past Shouldice Park and back. Nice 4C with a light W wind.

Core 10:00 [3]

PM Core.

Thursday Jan 19, 2017 #

Running 1:15:00 [3] 16.78 km (4:28 / km) +95m 4:21 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then West to just past Edworthy Park bridge and back. Nice enough out for shorts 10C with a W wind at 21km/h.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Wednesday Jan 18, 2017 #

Running 1:00:04 [2] 10.86 km (5:32 / km) +170m 5:08 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run up to Nose Hill, a bit of snow pulsing and trail running. Felt completely dead. Nice out 3C with a S wind at 14 km/h.

Tuesday Jan 17, 2017 #

Running warm up/down 14:37 [2] 3.15 km (4:38 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running intervals 11:35 [4] 4.0 km (2:54 / km)
shoes: New Balance Zante Orange 2016

AM Intervals 10x400m R90''. Felt pretty tired so just tried to hold 70's which I wasn't too happy about.

Times:
70.07
70.67
69.60
70.10
70.52
70.22
70.05
69.32
69.32
65.60

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Running warm up/down 15:55 [2]
shoes: New Balance Zante Orange 2016

PM Warm down run, 7 laps.

Note

PM Hiking around Nosehill for 3 hours and 45 minutes.

Monday Jan 16, 2017 #

Running 1:15:00 [3] 16.62 km (4:31 / km) +90m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then West to just past Edworthy Park bridge and back. Nice out 1C with a S wind at 14 km/h.

Core 10:00 [3]

PM Core.

Sunday Jan 15, 2017 #

Running warm up/down 12:00 [2] 2.47 km (4:51 / km) +15m 4:43 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Running tempo 20:30 [4] 5.54 km (3:42 / km) +20m 3:38 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Tempo through Confederation Park. Just didn't have anything today, probably because of all the hiking yesterday!. I;m hoping since I went through 3 tunnels that it impacted the distance. Nice out 4 with a W wind at 31 km/h which slowed me down on the way back.

Running warm up/down 17:00 [2] 3.29 km (5:10 / km) +35m 4:54 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Hiking around Nosehill for 2.5 hours.
PM Stretch 10min.

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