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Training Log Archive: D-MAN

In the 7 days ending Mar 4, 2017:

activity	#	time	miles		km		+m
Running	6	5:59:27	48.55	(7:24)	78.14	(4:36)	375
Strength	3	1:15:00
Core	4	40:00
Orienteering	1	18:01	3.04	(5:55)	4.9	(3:41)	30
Total	6	8:12:28	51.6		83.04		405

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Saturday Mar 4, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Hike at Nose Hill, 6 hours.

Friday Mar 3, 2017 #

Running 1:40:00 [3] 21.78 km (4:35 / km) +160m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Long run down to the river and then West to Shouldice Park/swimming pool and back. So nice out 9C, W wind at about 15 km/h.

Core 10:00 [3]

PM Core.

Thursday Mar 2, 2017 #

Running warm up/down 15:30 [2] 3.3 km (4:42 / km) +15m 4:36 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run around the university.

Orienteering 18:01 [4] 4.9 km (3:41 / km) +30m 3:34 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at U of C at 1:5000. Good route choice. Ran well. Cool out -4Cish, some snow and ice but mostly dry pavement.

Running warm up/down 17:10 [2] 3.37 km (5:06 / km) +25m 4:55 / km
shoes: Inov-8 X-Talon 212

PM Warm down run around the university.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Steam 30min.

Wednesday Mar 1, 2017 #

Running 1:00:05 [2] 12.64 km (4:45 / km) +90m 4:35 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run down to the river, W for a bit and back. -3, NW wind at 14 km/h.

Tuesday Feb 28, 2017 #

Running warm up/down 15:22 [2] 3.15 km (4:53 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running intervals 9:26 [4] 3.45 km (2:44 / km)
shoes: New Balance Zante Orange 2016

PM Intervals, 1500m workout, 2x 600m r2' 400m r90" 300m r60'' 200m R10', R5' 3x150m r2' with Mike. Had to run in the Jack again since the Oval was closed. Happy with the times for being in the Jack. Lead most of it beside the first 600 and the first few laps of the second 600.

Times:
600m-1:42.87
400m-1:07.70 4:10.19
300m-47.57
200m-32.05

600m-1:44.20
400m-1:08.80 4:11.54
300m-47.52
200m-31.02

22.10
21.37
20.85

Running warm up/down 15:14 [2] 2.6 km (5:52 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 13 laps.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.
PM Steam 30min.
PM Hike at Nose Hill, 3 hours.

Monday Feb 27, 2017 #

Running 1:15:16 [3] 16.42 km (4:35 / km) +85m 4:28 / 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. -9C, light E wind.

Core 10:00 [3]

PM Core.

Sunday Feb 26, 2017 #

Running warm up/down 15:12 [2] 3.0 km (5:04 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 15 laps in the Jack.

Running intervals 25:02 [4] 6.18 km (4:03 / km)
shoes: New Balance Zante Orange 2016

AM Tempo in Jack Simpson with Mike since the conditions outside were not great. 4 laps up tempo, 1 lap easy, 4 laps-hard on straight away, medium on turns, 1 lap easy. Did 3 sets. Felt decent.

Running intervals 1:01 [4] 0.45 km (2:16 / km)
shoes: New Balance Zante Orange 2016

AM Intervals, 3 x 150m r90''.
Times:
20.70
20.52
20.19

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 10:09 [2] 1.8 km (5:38 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 9 laps.

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