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Training Log Archive: D-MAN

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running4 3:20:00 26.94(7:25) 43.35(4:37)
  Strength2 30:00
  Orienteering1 30:00 3.7(8:07) 5.95(5:03)
  Core1 10:00
  Total4 4:30:00 30.63 49.3

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Thursday Feb 15 #

Note
(rest day)

PM Hike around Nose Hill 4h10min (9.49km)
PM Stretch 60min.

Wednesday Feb 14 #

Running 30:05 [2] 5.91 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run to and back from SAIT.

Orienteering 30:00 [2] 5.95 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Sprint training around SAIT at 1:5000. More of just a map run at a very easy pace in prep for sprint camp. Really windy N 54km/h, -8C/-19C. Super icy too which made it even slower.

Tuesday Feb 13 #

Running warm up/down 13:27 [2] 2.7 km (4:59 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 6 laps.

Running intervals 16:54 [4] 5.43 km (3:07 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess and Mike in the Oval. 3xMile r3', r6' 600m. Each mile was actually 1612m. Goal was 5:00-5:05, well actually I felt crappy in wu so didn't know what to expect. Did 3 instead of 4 because of sprint camp this weekend. Solid times!

Times:
5:04.29
5:00.92
5:00.03

1:49.08

Running warm up/down 17:29 [2] 3.15 km (5:33 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 7 laps.

Strength 15:00 [3]

AM Strength/Core.

Monday Feb 12 #

Running 1:10:00 [2] 14.36 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down tot he river and then W and back. Cold -15C/-22Cish with the wind. Felt tired and slow in the snow.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.
PM Hike around Nose Hill 3h45min (8.06km)

Sunday Feb 11 #

Running warm up/down 15:34 [2] 3.15 km (4:57 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 7 laps.

Running tempo 20:01 [4] 5.95 km (3:22 / km)
shoes: New Balance Zante Orange 2016

PM Tempo in the Oval, 13 laps + 50m. Felt pretty good today.

Running warm up/down 16:30 [2] 2.7 km (6:07 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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