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Training Log Archive: D-MAN

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running6 6:21:13 48.85(7:48) 78.62(4:51) 440
  Strength3 40:00
  Core2 20:00
  Total6 7:21:13 48.85 78.62 440

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SuMoTuWeThFrSa

Saturday Feb 10 #

Note
(rest day)

PM Stretch 60min.

Friday Feb 9 #

Running 1:30:00 [2] 18.21 km (4:57 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Long run down to the river and then W. Slow with all the snow on the ground. Felt alright but slow haha. -20C, light wind.

Core 10:00 [3]

PM Core.

Thursday Feb 8 #

Running warm up/down 15:24 [2] 3.15 km (4:53 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running tempo 20:15 [4] 5.9 km (3:26 / km)
shoes: New Balance Zante Orange 2016

PM Tempo in the Oval, 13 laps. Felt better today than Sunday.

Running warm up/down 16:15 [2] 3.15 km (5:10 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Feb 7 #

Running 1:01:10 [3] 12.0 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run up to Nose Hill. Really tough and slow in 20cm of snow. -20Cish with the wind.

Note

PM Stretch 60min.

Tuesday Feb 6 #

Running warm up/down 11:12 [2] 2.25 km (4:59 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run, 5 laps.

Running 31:15 [4] 4.5 km (6:57 / km) +440m 4:40 / km
shoes: New Balance Zante Orange 2016

AM Stair workout with Mike in the Oval, did 5 laps with stairs on both ends, hard up the ramps, hard on the stairs and hard on the straightaways, easy everywhere else. Tough workout and a different "tired" than normal. Distance and climb is my best estimate.

Running warm up/down 13:03 [2] 2.25 km (5:48 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 5 laps.

Strength 10:00 [3]

AM Strength/Core.

Note

AM Steam 15min.

Monday Feb 5 #

Running 1:10:40 [3] 15.01 km (4:42 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then W and back. Still pretty snowy and slow from the recent snow storm. Felt alright. Cold -18Cish.

Core 10:00 [3]

PM Core.

Sunday Feb 4 #

Running warm up/down 15:09 [2] 3.15 km (4:49 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 7 laps.

Running tempo 20:38 [4] 5.9 km (3:30 / km)
shoes: New Balance Zante Orange 2016

PM Tempo in the Oval, 13 laps. Didn't feel great but pretty good. Minor stomach cramps near the end.

Running warm up/down 16:12 [2] 3.15 km (5:09 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 7 laps.

Strength 15:00 [3]

PM Strength/Core.

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