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Training Log Archive: D-MAN

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running6 6:20:35 51.51(7:23) 82.89(4:35)
  Strength3 45:00
  Orienteering1 23:02 3.74(6:09) 6.02(3:50)
  Core2 20:00
  Total6 7:48:37 55.25 88.91

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Saturday Nov 18, 2017 #

Note

PM Stretch 60min.

Friday Nov 17, 2017 #

Running 1:30:00 [3] 19.03 km (4:44 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run down to the river, W to Shouldice Park and back. Cold and still quite snowy out which made it slow. Felt decent though.

Core 10:00 [3]

AM Core.

Thursday Nov 16, 2017 #

Running 1:10:00 [3] 14.49 km (4:50 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down tot he river and then W. 5cm of fresh snow made it quite tough, nothing was cleared. Super slow pace but the usual effort was there if not more even though it felt like a slog. Colder out again.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Nov 15, 2017 #

Running 1:00:00 [3] 12.95 km (4:38 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run over to Winston Height/Mountview and back. Coldish. A bit of fresh snow made it slower.

Tuesday Nov 14, 2017 #

Running 1:00:00 intensity: (49:59 @3) + (10:01 @4) 14.27 km (4:12 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down the river and then W, with a 10min pick up in the middle to 3:40/km. Felt good. A bit of a workout. Felt good. Not too cold and the paths were completely clear so that was nice. Snowing for the second half.

Strength 15:00 [3]

PM Strength/Core.

Monday Nov 13, 2017 #

Running 1:10:00 [3] 15.76 km (4:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down to the river, W to Edworthy Park bridge and back. Nice out around 0C. Felt good.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Sunday Nov 12, 2017 #

Running warm up/down 15:15 [2] 3.25 km (4:42 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 23:02 [4] 6.02 km (3:50 / km)
shoes: Inov-8 X-Talon 190

AM Fall Series at St. Patrick's Island/Fort Calgary at 1:5000. One small 5S hesitation going to #2 should have had a better idea what I had to run through to get to the control. Managed to keep up a really good pace considering the snow and ice. Snow free paths definitely influenced my routes. Pretty straightforward course though :( but that was expected. Nice out, around 0C.

Running warm up/down 15:20 [2] 3.14 km (4:53 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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