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Training Log Archive: D-MAN

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running6 6:14:37 51.08(7:20) 82.21(4:33)
  Strength3 45:00
  Core2 20:00
  Orienteering1 20:00 3.31(6:03) 5.32(3:46)
  Total6 7:39:37 54.39 87.53

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Saturday Dec 2, 2017 #

Note
(rest day)

PM Stretch 50min.

Friday Dec 1, 2017 #

Running 1:30:00 [3] 19.76 km (4:33 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down tot he river and then W to Shouldice Park and back. Felt decent considering yesterday's workout.

Core 10:00 [3]

PM Core.

Thursday Nov 30, 2017 #

Running warm up/down 15:15 [2] 3.28 km (4:39 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run down to the river.

Running intervals 15:03 [4] 4.62 km (3:15 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Intervals along the pathway. 5x3' R1' run. Nice out but really windy. Felt alright. Really pushed to go sub 3min on the last one. First 2 reps were into the wind.
TPK
905m 3:19/k
883m 3:24/k
908m 3:18/k
916m 3:17/k
1010m 2:59/k

Running 4:04 [2] 0.73 km (5:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Easy run in between intervals.

Running warm up/down 20:00 [2] 3.95 km (5:04 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 29, 2017 #

Running 1:00:00 [2] 12.74 km (4:43 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run to Winston Heights-Mountview and back. Felt tired in the legs. Nice out.

Note

PM Stretch 45min.

Tuesday Nov 28, 2017 #

Running 1:10:00 [3] 15.32 km (4:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down tot he river and then W and back. Felt a bit tired so just ran today. Another nice day.

Strength 15:00 [3]

PM Strength/Core.

Monday Nov 27, 2017 #

Running 1:10:00 [3] 15.51 km (4:31 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run down to the river and then W and back. Felt decent. Nice out.

Core 10:00 [3]

AM/PM Core.

Sunday Nov 26, 2017 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering 20:00 [4] 5.32 km (3:46 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Sprint training at McMahon Stadium/Hotel Village at 1:5000. Ran a course that Michael made for me and I added a bit since it was too short. Nice fast course with some more tricky sections. Ran well...no mistakes. Pretty warm out too.

Running warm up/down 15:00 [2] 3.08 km (4:52 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

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