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Training Log Archive: D-MAN

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Running6 5:26:26 44.59(7:19) 71.76(4:33) 596
  Strength3 45:00
  Core2 20:00
  Orienteering1 18:08 2.91(6:13) 4.69(3:52) 20
  Total6 6:49:34 47.5 76.45 616

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SuMoTuWeThFrSa

Saturday Sep 2, 2017 #

Note
(rest day)

Friday Sep 1, 2017 #

Running 1:30:00 [3] 19.79 km (4:33 / km) +135m 4:24 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Long run down to the river and then W to Shouldice Park and back. Nice out 18C, SE wind at 18 km/h.

Core 10:00 [3]

PM Core.

Thursday Aug 31, 2017 #

Running warm up/down 15:00 [2] 3.25 km (4:37 / km) +30m 4:25 / km
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 5:10 [4] 2.05 km (2:31 / km)
shoes: New Balance Zante Orange 2016

PM Track intervals with Mike at Foothills. 2x 200/400/200 r60'' R5' then R5:20 3x150 r2:45-3:00. Have not done a track workout so wasn't expecting much at all. Did not expect to run as fast as I did which is awesome. Tough short workout. Nice out 23C with a N wind at 16 km/h.

Times:
31.92
67.55
30.65

29.15
59.85
29.72

21.10
20.32
20.50

Strength 15:00 [3]

AM Strength/Core.

Running warm up/down 15:00 [2] 2.87 km (5:14 / km) +30m 4:58 / km
shoes: New Balance Zante Orange 2016

AM Warm down run.

Wednesday Aug 30, 2017 #

Running warm up/down 15:10 [2] 3.29 km (4:37 / km) +30m 4:25 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run with Mike.

Orienteering 18:08 [4] 4.69 km (3:52 / km) +20m 3:47 / km
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at North Glenmore Park at 1:5000. Course distance was 4.1km. One bad route, one 5s mistake and another 10s stupid mistake (basically the same thing I did last year!). Warm out 31C and pretty smokey from the BC fires.

Running warm up/down 15:00 [2] 2.97 km (5:03 / km) +15m 4:56 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Tuesday Aug 29, 2017 #

Running warm up/down 15:20 [2] 3.32 km (4:37 / km) +40m 4:21 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running 19:25 [4] 4.18 km (4:39 / km) +161m 3:54 / km
shoes: Nike Air Zoom Elite 8 2017

AM Shaganappi Hill workout with Mike. 5xhills, 3xstride with run back. Did 3 sets without the strides on the last set. Completely wrecked today, first set was on, second one I started to struggle and I was completely dead on the last one...not sure what happened. Elevation?...out of shape? Felt like the hardest workout ever but definitely wasn't. Nice 20C.

Running warm up/down 16:20 [2] 3.15 km (5:11 / km) +10m 5:06 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 40min.

Monday Aug 28, 2017 #

Running 1:10:00 [3] 15.1 km (4:38 / km) +100m 4:29 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Warm out 28C with a SE wind at 14 km/h.

Core 10:00 [3]

PM Core.

Sunday Aug 27, 2017 #

Running warm up/down 15:00 [2] 3.16 km (4:45 / km) +5m 4:43 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Running tempo 20:01 [4] 5.53 km (3:37 / km) +30m 3:31 / km
shoes: Nike Air Zoom Elite 8 2017

AM Tempo around the university. Didn't feel great at all especially on the hills. Nice out 23C, light S wind.

Running warm up/down 15:00 [2] 3.1 km (4:50 / km) +10m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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