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Training Log Archive: D-MAN

In the 7 days ending May 27, 2017:

activity # timemileskm+m
  Running5 5:10:02 41.03(7:33) 66.03(4:42) 455
  Orienteering2 1:59:34 12.27(9:45) 19.74(6:03) 420
  Strength2 1:00:00
  Core3 30:00
  Total5 8:39:36 53.3 85.77 875

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Saturday May 27, 2017 #

Note
(rest day)

PM Stretch 35min.

Friday May 26, 2017 #

Running 1:30:22 [3] 19.58 km (4:37 / km) +125m 4:28 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run down to the river and then West to just past Shouldice Park and back. Nice out 16C with a light NW wind.

Core 10:00 [3]

PM Core.

Thursday May 25, 2017 #

Running 1:15:00 [3] 16.38 km (4:35 / km) +115m 4:25 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river and then West to just before Edworthy Park bridge and back up to the university. Coolish 11C with a NW wind at 32 km/h.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Running warm up/down 8:00 [2] 1.61 km (4:58 / km) +10m 4:49 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Wednesday May 24, 2017 #

Running 15:15 [3] 3.15 km (4:50 / km) +30m 4:37 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run over to the university.

Orienteering 17:22 [4] 4.24 km (4:06 / km) +20m 4:00 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at U of C at 1:5000. World orienteering day got cancelled because it was bad weather boo hooo. So drew up a quick course and ran it. Ran well and tried to make good route choice well in advance and stick to them. Managed a decent pace. My added fences caught me up once which cost me 10s. Cold, super windy and raining out, 2C with a NW wind at 35km/h.

Running warm up/down 17:25 [2] 3.44 km (5:04 / km) +25m 4:53 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home. Freezing.

Note

PM Stretch 30min.

Tuesday May 23, 2017 #

Running 1:16:00 [3] 16.7 km (4:33 / km) +115m 4:24 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run down to the river and then West to just before Edworthy Park bridge and back up to the university. My knee felt almost perfect which was better than expected. Nice out 21C with a light SW wind.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running warm up/down 8:00 [2] 1.64 km (4:53 / km) +5m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Monday May 22, 2017 #

Note
(rest day)

Sunday May 21, 2017 #

Running warm up/down 15:00 [2] 2.8 km (5:21 / km) +25m 5:08 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 1:42:12 [5] 15.5 km (6:36 / km) +400m 5:50 / km
shoes: Inov-8 OROC 280 2015

AM/PM Sage Stomp Long at Sabiston Creek at 1:15000. Started off well but then made a huge mistake at #5-took a bad route and then tried too hard to make the map/terrain make sense, I think I ran off the map slightly which explains why nothing made sense. Not as much motivation after that made plenty more mistakes too but also had some good legs. Nice out 20C. Fell near the end on a steep rocky downhill and hit my knee pretty good on a rock. Course distance was 11.2km.

Running warm up/down 5:00 [2] 0.73 km (6:50 / km) +5m 6:37 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Long Course 7 - Splits

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