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Training Log Archive: D-MAN

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  Running6 6:04:44 49.67(7:21) 79.93(4:34) 755
  Strength3 45:00
  Orienteering1 34:19 4.24(8:05) 6.83(5:01) 125
  Core2 20:00
  Total6 7:44:03 53.91 86.76 880

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SuMoTuWeThFrSa

Saturday Aug 26, 2017 #

Note
(rest day)

Friday Aug 25, 2017 #

Running 1:30:00 [3] 20.82 km (4:19 / km) +195m 4:08 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Long run with Mike along the Bow path and Nose Creek path. Felt decent and picked in up quite a bit in the last 15-20min. Nice out 22C.

Core 10:00 [3]

PM Core.

Note

AM Stretch 45min.

Thursday Aug 24, 2017 #

Running 1:10:00 [3] 15.22 km (4:36 / km) +100m 4:27 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Nice out 24C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Aug 23, 2017 #

Running warm up/down 15:00 [2] 3.13 km (4:48 / km) +20m 4:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 34:19 [4] 6.83 km (5:01 / km) +125m 4:36 / km
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at Fish Creek Shannon Terrace at 1:75000. Made one dumb mistake where the trails aren't right. Tough run. Course distance was 5.6km. Warm out 29C.

Running warm up/down 15:00 [2] 2.43 km (6:10 / km) +25m 5:52 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Tuesday Aug 22, 2017 #

Running warm up/down 15:00 [2] 3.07 km (4:53 / km) +35m 4:37 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run to Canmore Park.

Running 23:49 [4] 5.9 km (4:02 / km) +150m 3:35 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Hill workout at Canmore Park with Mike and Will. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Didn't feel great on the hills and struggled a bit on the last set. Warm 27C with a light W wind.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:00 [2] 2.81 km (5:20 / km) +30m 5:04 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Note

PM Stretch 30min.

Monday Aug 21, 2017 #

Running 1:00:25 [2] 12.57 km (4:48 / km) +100m 4:37 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river and then West. Felt tired. Nice out 15C with a S wind at 18 km/h.

Core 10:00 [3]

AM Core.

Note

AM Stretch 45min.

Sunday Aug 20, 2017 #

Running 1:00:30 [3] 13.98 km (4:20 / km) +100m 4:11 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run down to the river and then West. Felt good. 15C.

Strength 15:00 [3]

PM Strength/Core.

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