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Training Log Archive: D-MAN

In the 7 days ending Apr 15, 2017:

activity # timemileskm+m
  Running5 4:35:12 37.36(7:22) 60.13(4:35) 608
  Orienteering2 2:02:04 11.6(10:31) 18.67(6:32) 540
  Strength3 1:25:00
  Core3 30:00
  Total6 8:32:16 48.96 78.8 1148

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SuMoTuWeThFrSa

Saturday Apr 15, 2017 #

Note
(rest day)

PM Hike 1 hour Glen Eagles.

Friday Apr 14, 2017 #

Orienteering 1:32:17 [3] 11.65 km (7:55 / km) +500m 6:31 / km
shoes: Inov-8 OROC 280 2014

PM Training at Aspen Creek at 1:10000. Really nice to be back out in the forest. 5-10cm of fresh snow with more in some places. Tons or cougar tracks! Went as fast I could since it was quite slippery. Really good navigation with only a few bobbles. 6Cish.

Core 10:00 [3]

PM Core.

Note

PM Hike 2 hours, 12 MIle Coulee.

Thursday Apr 13, 2017 #

Running warm up/down 15:00 [2] 3.16 km (4:45 / km) +10m 4:40 / km
shoes: Inov-8 X-Talon 212

AM Warm up run to Canmore Park.

Running 24:57 [4] 5.92 km (4:13 / km) +150m 3:44 / km
shoes: Inov-8 X-Talon 212

PM 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. Tired. -1C with about 5cm of new snow on the ground which made it a bit slick.

Running warm up/down 15:05 [2] 3.06 km (4:56 / km) +20m 4:46 / km
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Strength 10:00 [3]

PM Core.

Wednesday Apr 12, 2017 #

Running 1:00:00 [2] 12.59 km (4:46 / km) +40m 4:41 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run to Winston Heights-Mountview and back. 2C, light wind.

Tuesday Apr 11, 2017 #

Running warm up/down 15:00 [2] 2.96 km (5:04 / km) +10m 4:59 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 15:35 [4] 3.69 km (4:13 / km) +25m 4:05 / km
shoes: Inov-8 X-Talon 212

AM Sprint training at MRU at 1:4000 in the detailed section I have never been in. Really technical and even more confusing since the map had some major mistakes but it still was great training. Coolish 6C.

Orienteering 14:12 [4] 3.33 km (4:16 / km) +15m 4:10 / km
shoes: Inov-8 X-Talon 212

AM/PM Second sprint training at MRU at 1:4000 in the detailed section I have never been in right after the first one. Really technical and even more confusing since the map had some major mistakes but it still was great training. Coolish 6C.

Running warm up/down 10:00 [2] 1.93 km (5:11 / km) +10m 5:03 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Monday Apr 10, 2017 #

Running 1:15:00 [3] 16.11 km (4:39 / km) +150m 4:27 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river, West to the South side and back around Banff Trail. 5C, W wind at 13 km/h. Legs felt a bit tired.

Core 10:00 [3]

PM Core.

Sunday Apr 9, 2017 #

Running warm up/down 19:15 [2] 4.06 km (4:44 / km) +30m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run to River Park and back.

Running 27:30 [4] 7.88 km (3:29 / km) +168m 3:09 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Hill route in Marda Loop with the Dinos. Pretty nice out 4C, light wind. Only 5sec slower than last week but my legs felt tired today.

Running warm up/down 13:25 [2] 2.46 km (5:27 / km) +20m 5:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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