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Training Log Archive: D-MAN

In the 7 days ending Sep 16:

activity # timemileskm+m
  Running5 4:26:35 35.66 57.39 560
  Strength3 45:00
  Orienteering1 33:33 4.69(7:10) 7.54(4:27) 30
  Core1 10:00
  Total5 5:55:08 40.35 64.93 590

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SuMoTuWeThFrSa

Friday Sep 15 #

Note
(rest day)

PM Stretch 60min.

Thursday Sep 14 #

Running warm up/down 15:15 [2] 3.01 km (5:04 / km) +15m 4:57 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 17:48 [4] 4.52 km (3:56 / km) +15m 3:52 / km
shoes: Nike Air Zoom Elite 8 2017

AM Sprint training at Lindsay Park at 1:4000. First time running on this map and it is very good with lots of tricky sections. Ran the course for the event I am going to organize. Felt a bit tired but also was paying more attention to more features to make sure they were right. Some map updates needed but should be an awesome course. Cool, 6C, NE 14 km/h.

Orienteering warm up/down 15:45 [2] 3.02 km (5:13 / km) +15m 5:05 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down on the map looking at what is right and wrong.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Sep 13 #

Running 1:00:00 [2] 12.63 km (4:45 / km) +100m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run around Banff Trail. Cold and raining. What a shock. 6C, N 21 km/h.

Tuesday Sep 12 #

Running warm up/down 20:29 [2] 4.61 km (4:27 / km) +60m 4:10 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up over to Silver Springs.

Running intervals 10:07 [4] 3.33 km (3:02 / km) +60m 2:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM Intervals 10x1' R1' with Mike in Silver Springs. Didn't feel ready for the first few but felt better as it went on. 15C, E 10km/h.
Times:
60.85 328m
59.95 322m
60.97 331m
60.42 307m
61.97 334m
60.75 335m
61.00 349m
60.62 333m
60.00 326m
60.52 361m

Running 9:14 [2] 1.7 km (5:26 / km) +15m 5:12 / km
shoes: Nike Air Zoom Elite 8 2017

AM Easy running between intervals.

Running warm up/down 21:00 [2] 4.44 km (4:44 / km) +35m 4:33 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 15:00 [3]

AM/PM Strength/Core.

Monday Sep 11 #

Running 1:10:00 [3] 15.42 km (4:32 / km) +105m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Felt a bit tired from yesterdays long workout. Warm 28C with a S wind at 10 km/h.

Core 10:00 [3]

PM Core.

Sunday Sep 10 #

Running warm up/down 15:00 [2] +35m
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 30:30 [4] 9.24 km (3:18 / km) +120m 3:06 / km
shoes: New Balance Zante Orange 2016

PM Intervals at the McMahon track with Mike. 1600m/Cannon Loop/1200m/Cannon Loop/800m/Cannon Loop/200m R3'. Cannon loop is just a 1.8km loop with 40m climb. Maybe took the first 1600m too easy but I wasn't feeling great, started to feel better as the workout went on. Nice out 14C with a S wind at 13 km/h.
1600m 5:31.09
1.81km 6:09.50
1200m 3:56.70
1.81km 6:01.72
800m 2:31.50
1.82km 5:51.60
200m 28.72

Running warm up/down 15:00 [2] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 30min.

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