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Training Log Archive: D-MAN

In the 7 days ending Feb 25, 2017:

activity # timemileskm+m
  Running6 5:45:13 47.14(7:19) 75.86(4:33) 400
  Strength3 1:15:00
  Core3 30:00
  Orienteering1 15:40 2.36(6:38) 3.8(4:07) 75
  Total6 7:45:53 49.5 79.66 475

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SuMoTuWeThFrSa

Saturday Feb 25, 2017 #

Note
(rest day)

PM Stretch 20min.

Friday Feb 24, 2017 #

Running 1:30:09 [2] 18.59 km (4:51 / km) +155m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Long run with Mike, to Varsity, Silver Springs and back. About 5cm of new snow on the ground. -7C, snowing, N wind at 21 km/h which made it chilly. Also pretty tired from yesterday, along with the conditions, made the pace slow.

Core 10:00 [3]

PM Core.

Thursday Feb 23, 2017 #

Running warm up/down 14:28 [2] 2.9 km (4:59 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 6 and a bit laps.

Running intervals 16:54 [4] 6.0 km (2:49 / km)
shoes: New Balance Zante Orange 2016

PM PM Intervals 2x15x200m r45'' R6' with Mike. Oval was closed so had to run in the Jack on the bad 200m track and the times resemble that. Pretty tough leading over half of it. The effort was there even though the times were slower, definitely would have been faster had I run in the Oval.
Times:
34.17
33.92
34.02
33.42
33.62
33.50
34.05
34.02
34.25
33.47
34.05
33.95
34.12
33.62
33.17
-
34.22
34.49
34.82
33.47
34.37
34.20
34.47
34.19
34.25
33.75
34.05
33.85
34.12
32.17
30.27

Running warm up/down 10:14 [2] 1.8 km (5:41 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run in the Jack, 9 laps.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 20min.

Wednesday Feb 22, 2017 #

Running 1:00:06 [2] 12.55 km (4:47 / km) +85m 4:38 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river, West for a bit and back. Tired but pretty standard for a Wednesday. -2C with a E wind ta 14 km/h.

Tuesday Feb 21, 2017 #

Running warm up/down 13:12 [2] 2.7 km (4:53 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 6 laps.

Running intervals 9:01 [4] 3.2 km (2:49 / km)
shoes: New Balance Zante Orange 2016

AM Intervals 8x400m R90'' with Mike. Didn't feel great to start but felt good after the first few. Should of done 10 but managed a 61 to finish.
Times:
69.85
69.00
69.00
68.60
68.27
67.59
68.05
61.38

Running warm up/down 10:59 [2] 2.15 km (5:07 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

PM Hike at Nose Hill, 3 hours 20min.

Monday Feb 20, 2017 #

Running 1:15:00 [3] 16.74 km (4:29 / 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. -2C, light NE wind.

Note

PM Stretch 45min.
PM Hike at Nose Hill, 3.5 hours.

Sunday Feb 19, 2017 #

Running warm up/down 20:00 [2] 4.27 km (4:41 / km) +5m 4:39 / km
shoes: Inov-8 X-Talon 212

PM Warm up run to SAIT/Riley Park.

Orienteering 15:40 [4] 3.8 km (4:07 / km) +75m 3:45 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at SAIT/Riley Park at 1:5000 (Patrick's training). Ran well, one tiny micro route choice mistake. Still quite a bit of ice/snow. Added a bit extra since it was really short. Around 0C, light NW wind.

Running warm up/down 25:10 [2] 4.96 km (5:04 / km) +60m 4:47 / km
shoes: Inov-8 X-Talon 212

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

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