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Training Log Archive: D-MAN

In the 7 days ending Feb 4, 2017:

activity # timemileskm+m
  Running6 6:34:14 53.25(7:24) 85.7(4:36) 418
  Strength3 1:15:00
  Core4 40:00
  Orienteering1 17:01 2.41(7:03) 3.88(4:23) 25
  Total6 8:46:15 55.66 89.58 443

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SuMoTuWeThFrSa

Saturday Feb 4, 2017 #

Note
(rest day)

PM Hike around Nose Hill for 4 hours.
PM Stretch 60min.

Friday Feb 3, 2017 #

Running 1:30:26 [3] 18.9 km (4:47 / km) +100m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run (half in the dark) down to the river and then West to Shouldice Park and back. Felt sluggish and my stomach was a bit sore, got a bit better for the second half but not great, -13C with a N wind at 21 km/h and snowing, 5cm on the ground coming back.

Core 10:00 [3]

PM Core.

Thursday Feb 2, 2017 #

Running warm up/down 15:13 [2] 3.15 km (4:50 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 7 laps.

Running 18:53 [4] 6.0 km (3:09 / km)
shoes: New Balance Zante Orange 2016

PM Intervals, 6x1000m R2'. Felt pretty good, but definitely tougher on my own. Could feel my knee a tiny bit from falling Tuesday but no big deal.
Times:
3:09.27
3:11.09
3:10.10
3:10.42
3:08.37
3:04.72

Running warm up/down 20:22 [2] 4.05 km (5:02 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 9 laps.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Wednesday Feb 1, 2017 #

Running 1:00:00 [2] 12.01 km (5:00 / km) +70m 4:51 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run through Confederation Park, through the cemetery to Centre st. and back. -8C, NW wind at 21 km/h. Felt tired so just tried to get through it. Knee was a little sore from falling yesterday.

Note

PM Hike at Nose Hill, 4 hours.

Tuesday Jan 31, 2017 #

Running 50:00 [2] 10.21 km (4:54 / km) +75m 4:43 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run over to Varsity and then to the university. Windy, icy, and fell and banged my knee. -9C with a N wind at 23 km/h.

Orienteering 17:01 [3] 3.88 km (4:23 / km) +25m 4:15 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Sprint training at U of C, 1:5000, technical, compass, and route choice. Went as fast as I could since it was pretty icy and snowy and didn't want to fall again. -9C with a N wind at 23 km/h.

Running warm up/down 10:04 [2] 2.16 km (4:40 / km) +5m 4:36 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Monday Jan 30, 2017 #

Running 1:15:00 [3] 16.45 km (4:34 / km) +95m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and W to just past Edworthy Park bridge and back. 1C but felt like -5 with the NE wind at 24 km/h.

Core 10:00 [3]

PM Core.

Note

PM Hike at Nose Hill, 1 hour 50min.

Sunday Jan 29, 2017 #

Running warm up/down 16:35 [2] 3.59 km (4:37 / km) +5m 4:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Running tempo 20:00 [4] 5.74 km (3:29 / km) +8m 3:28 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Tempo from just West of the Crowchild bridge along the pathway going West for 10min and back. So nice out! Shorts and t-shirt (with gloves haha). 8C with a S wind at 10 km/h, so perfect conditions since I was sheltered by the ridge. Felt pretty good and tried to push the pace coming back for the second 10min.

Running warm up/down 17:41 [2] 3.44 km (5:08 / km) +60m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run back home.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Hike at Nose Hill, 2.5 hours.

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