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Training Log Archive: D-MAN

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running6 6:12:52 51.53(7:14) 82.93(4:30)
  Strength3 45:00
  Orienteering1 20:04 2.9(6:55) 4.67(4:18)
  Core2 20:00
  Total6 7:37:56 54.43 87.6

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Saturday Nov 25, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 24, 2017 #

Running 1:30:00 [3] 19.72 km (4:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run down tot he river and then W to Shouldice Park and back. Pretty nice again, around 5C so good enough for shorts. Felt a bit tired from yesterday.

Core 10:00 [3]

AM Core.

Thursday Nov 23, 2017 #

Running warm up/down 18:00 [2] 4.03 km (4:28 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running intervals 15:04 [4] 4.6 km (3:17 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Intervals along the pathway. 5x3' R1' run. Really nice out again 8-10Cish. Felt pretty good too. First 3 reps were into the wind.
TPK
907m 3:19/k
895m 3:21/k
903m 3:20/k
928m 3:14/k
975m 3:05/k

Running 4:02 [2] 0.72 km (5:36 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Easy run in between intervals.

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 22, 2017 #

Running 1:00:01 [3] 13.44 km (4:28 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W. Really nice out 8-10C. So nice to run in shorts and a t-shirt.

Note

PM Stretch 60min.

Tuesday Nov 21, 2017 #

Running 1:10:00 [3] 15.36 km (4:33 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down to the river and then W. Cold. Felt decent.

Strength 15:00 [3]

PM Strength/Core.

Monday Nov 20, 2017 #

Running 1:10:00 [3] 15.6 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W to Edworthy Park bridge and back. Cold but not terrible. Felt alright.

Core 10:00 [3]

PM Core.

Sunday Nov 19, 2017 #

Running warm up/down 15:15 [2] 3.24 km (4:42 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 20:04 [4] 4.67 km (4:18 / km)
shoes: Inov-8 X-Talon 190

AM FWOC Fall Series at MRU at 1:2500/1:5000. Not a great race, made too many lazy stupid mistakes. 10s to #5- just didn't read the map enough so didn't take a direct route, #6-5s- had to stop to make sure I was going in the right place, #7- 5-10s-had to stop as the 1:2500 scale was screwing me up and I though I had gone too far but I hadn't gone far enough, also should have had a better plan, #8-5s-stupid route up and around the ramp instead of up the stairs. Decent pace but all the stairs and snow slowed it down a lot. Pretty nice out.

Running warm up/down 15:15 [2] 3.08 km (4:57 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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