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Training Log Archive: D-MAN

In the 7 days ending Nov 17, 2018:

activity # timemileskm+m
  Running6 5:56:53 47.3(7:33) 76.13(4:41)
  Strength3 45:00
  Orienteering2 43:49 7.07(6:12) 11.38(3:51) 58
  Core3 30:00
  Total6 7:55:42 54.38 87.51 58

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SuMoTuWeThFrSa

Saturday Nov 17, 2018 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 16, 2018 #

Running 1:35:00 [2] 20.17 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Long run with Mike and Colton. University, St. Andrews, Varsity, Banff Trail. 5cm of fresh snow. -12C, light wind. Felt tired.

Core 10:00 [3]

PM Core.

Thursday Nov 15, 2018 #

Running warm up/down 15:16 [2] 3.16 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering intervals 26:15 [4] 7.01 km (3:45 / km)
shoes: Inov-8 X-Talon 190

PM O-tervals at MRU detailed section at 1:4000 with Michael S. R2' between intervals. I made six 1100m ish loops. Chased Michael down by about 20sec each time. Really awesome training. Got tougher near the end for sure! A few hesitation and maybe a couple micro route choices that were not shorter. Felt pretty good. Really nice out 7C, light wind.
4:25.20 1.17km 3:47/km
4:19.42 1.12km 3:51/km
4:11.73 1.18km 3:33/km
4:13.26 1.15km 3:40/km
4:15.30 1.10km 3:52/km
4:50.82 1.29km 3:45/km

Running warm up/down 15:15 [2] 2.97 km (5:08 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 14, 2018 #

Running 1:00:00 [3] 12.89 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights/Mountview and back. Felt a bit tired from yesterday. Nice out 14C but really windy, W 39 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Nov 13, 2018 #

Running warm up/down 10:30 [2] 2.29 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running intervals 27:05 [4] 7.58 km (3:34 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals 3x 4' 3' 2' R2' along the Confed Pathway. Didn't feel great but ok. Nice out around 7C but really windy 30km/h ish.
4:00.47 1.14km 3:31/km
3:00.52 848m 3:32/km
2:00.92 578m 3:29/km
4:00.92 1.11km 3:36/km
3:01.22 823m 3:40/km
2:00.72 554m 3:37/km
4:00.77 1.10km 3:38/km
3:00.82 828m 3:38/km
2:00.32 597 3:21/km

Running 16:12 [2] 3.04 km (5:20 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy running in between intervals.

Running warm up/down 10:30 [2] 2.04 km (5:09 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Monday Nov 12, 2018 #

Running 1:10:00 [3] 15.12 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights/Mountview and back. Felt pretty good. Nice out 8C with a N wind at 15 km/h.

Core 10:00 [3]

PM Core.

Sunday Nov 11, 2018 #

Running warm up/down 16:30 [2] 3.16 km (5:13 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 17:34 [5] 4.37 km (4:01 / km) +58m 3:46 / km
shoes: Inov-8 X-Talon 190

AM/PM FWOC Club Champs Sprint at SAIT/Riley Park at 1:4000. Nice course with route choice and lots nice legs. Felt pretty good. -4C with a light wind. About 3-5cm of snow which made it slower. 1st.

Running warm up/down 20:35 [2] 3.71 km (5:33 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run getting some controls.

Strength 15:00 [3]

PM Strength/Core.

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