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Training Log Archive: D-MAN

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running6 5:54:38 49.36(7:11) 79.43(4:28) 120
  Strength3 45:00
  Core2 20:00
  Orienteering1 19:53 3.08(6:28) 4.95(4:01)
  Total6 7:19:31 52.43 84.38 120

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Saturday Dec 9, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Dec 8, 2017 #

Running 1:30:00 [3] 20.27 km (4:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W to Shouldice Park and back. Super nice out around 10C, so shorts and a t shirt were a go. Felt good.

Core 10:00 [3]

PM Core.

Thursday Dec 7, 2017 #

Running 20:00 [3] 4.45 km (4:30 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run over to Varsity with Mike.

Running intervals 5:14 [4] 1.67 km (3:08 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Intervals, 10x 30'' fast, R30'' with Mike. Felt good but didn't push the pace that much at all. Nice out.

Running 5:05 [2] 1.06 km (4:48 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Easy running in between intervals.

Running 21:08 [3] 4.74 km (4:28 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 10min.
PM Steam 30min.

Wednesday Dec 6, 2017 #

Running 1:00:30 [3] 13.45 km (4:30 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run over to Varsity/Silver Springs and back. Felt good but yesterday was an easier workout I guess. Cool out.

Tuesday Dec 5, 2017 #

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

PM Warm up run.

Running hills 21:40 [4] 5.48 km (3:57 / km) +120m 3:34 / km
shoes: Nike Air Zoom Elite 8 2017 #2

PM Hills at Canmore Park. Did them on the L-loop hill since the regular one was too icy. 2x6hills fast with easier running back down with 4 strides after each set, 10m climb each hill. Felt alright. Pretty nice out.

Running warm up/down 15:16 [2] 3.16 km (4:50 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Monday Dec 4, 2017 #

Running 1:10:00 [3] 15.57 km (4:30 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down to the river and then W. Felt good. -4ish.

Core 10:00 [3]

PM Core.

Note

AM Stretch 15min.

Sunday Dec 3, 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 to U of C.

Orienteering race 19:53 [4] 4.95 km (4:01 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM FWOC Fall Series at U of C. Glad I went since it was a really good course which surprised me. A few small hesitations. Would have been about 20s faster but one control description was wrong so I went to the wrong side. Made one 5m (probably no time loss due to turning) and one 15m longer route choice (probably lost 5s). Colder than it has been. -5ish.

Running warm up/down 15:15 [2] 3.1 km (4:55 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

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