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Training Log Archive: D-MAN

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running6 6:00:10 49.27(7:19) 79.29(4:33) 525
  Strength3 45:00
  Orienteering1 24:27 3.74(6:32) 6.02(4:04) 20
  Core2 20:00
  Total6 7:29:37 53.01 85.31 545

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Saturday Sep 9 #

Note
(rest day)

PM Stretch 30min.

Friday Sep 8 #

Running 1:30:00 [3] 19.44 km (4:38 / km) +140m 4:28 / km
shoes: Nike Air Zoom Elite 8 2017

PM Long run down to the river and then W to Shouldice Park and back. Felt a bit tired. 24C, N 16 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Thursday Sep 7 #

Running 1:00:00 [3] 13.77 km (4:21 / km) +105m 4:12 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W and back. Decided to just do another shorter faster run instead of a workout since I was feeling tired. Nice out 28C with a SE wind at 23 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Wednesday Sep 6 #

Running warm up/down 15:00 [2] 3.24 km (4:38 / km) +10m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 24:27 [4] 6.02 km (4:04 / km) +20m 4:00 / km
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Carburn Park at 1:75000. Pretty easy running course in the first part with little route choice. Lost 10sec to #1, Completely blew #12 by 90sec (the map is a bit iffy there next to the river. Nice out 28C with a E wind at 18 km/h. Course distance was 4.4km.

Running warm up/down 15:00 [2] 2.84 km (5:17 / km) +5m 5:14 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Stretch 10min.

Tuesday Sep 5 #

Running 1:00:00 [3] 13.21 km (4:33 / km) +100m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Felt really tired to start so decided to do a fastish shorter run instead of a workout. Warm 26C with a SE wind at 14 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 30min.

Monday Sep 4 #

Running 1:10:10 [3] 15.06 km (4:40 / km) +100m 4:31 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run down to the river and then W. Felt a bit tired. 15C, Light E wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Sunday Sep 3 #

Running warm up/down 15:00 [2] 3.11 km (4:49 / km) +20m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Running tempo 20:00 [4] 5.57 km (3:35 / km) +30m 3:30 / km
shoes: Nike Air Zoom Elite 8 2017

AM Tempo around the university. Felt better than last week. Nice, 16C, NW 11 km/h.

Running warm up/down 15:00 [2] 3.05 km (4:55 / km) +15m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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