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Training Log Archive: D-MAN

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running6 6:46:13 54.56(7:27) 87.81(4:38) 300
  Strength3 45:00
  Core2 20:00
  Total6 7:51:13 54.56 87.81 300

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Saturday Jan 20 #

Note
(rest day)

PM Hike around Nose Hill 2h25min (6.35km)
PM Stretch 60min.

Friday Jan 19 #

Running 1:30:00 [3] 19.21 km (4:41 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Long run down to the river and then W to Shouldice Park and back. Nice out 3Cish, W wind. Felt tired in the legs from yesterdays long workout.

Core 10:00 [3]

PM Core.

Thursday Jan 18 #

Running warm up/down 19:30 [2] 4.11 km (4:45 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run from the university to Edworthy Park.

Running hills 20:03 [4] 4.42 km (4:32 / km) +300m 3:23 / km
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Hills with Jess, mostly ran alone being slightly ahead. 4x Edworthy hill on the road with run back down recovery which was 5:05, 5:05, 5:10, 5:25. About 74m climb each interval. A bit icy and slushy in one little section. Felt pretty good. Nice out around 4C with a bit of a head wind.

Running 20:51 [2] 4.56 km (4:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Running back down between each interval.

Running warm up/down 19:20 [2] 3.9 km (4:57 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back to the university.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Hike around Nose Hill 2h45min (9.53km)

Wednesday Jan 17 #

Running 1:00:00 [2] 11.86 km (5:04 / km)
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run to Nose Hill and around the trails for a bit. Pretty icy and snowy which made it slow. Nice out.

Note

PM Stretch 60min.

Tuesday Jan 16 #

Running warm up/down 15:19 [2] 3.34 km (4:35 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running intervals 15:07 [4] 4.41 km (3:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Intervals along the river. 3x3min followed by 6x1min 1min run rest between everything. Felt alright, a bit tired. -3Cish. The 3min ones were all into the wind.

Running 8:07 [2] 1.47 km (5:31 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Easy run in between intervals.

Running warm up/down 16:16 [2] 3.21 km (5:04 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run back home.

Strength 15:00 [3]

AM/PM Strength/Core.

Note

AM Stretch 20min.
PM Hike around Nose Hill 2h55min (6.81km)

Monday Jan 15 #

Running 1:10:00 [3] 15.19 km (4:36 / km)
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W and back. Nicer out -8Cish. Felt decent.

Core 10:00 [3]

PM Core.

Sunday Jan 14 #

Running warm up/down 15:20 [2] 3.3 km (4:39 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running tempo 20:00 [4] 5.61 km (3:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Temp along the river. Nice out -2C, light snow. Felt pretty good, a bit tired. A little slower due to that and a cm or so of snow on the ground.

Running warm up/down 16:20 [2] 3.22 km (5:04 / 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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