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Training Log Archive: D-MAN

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running5 5:20:40 45.0(7:08) 72.42(4:26)
  Strength3 45:00
  Core3 30:00
  Total6 6:35:40 45.0 72.42

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SuMoTuWeThFrSa

Saturday Mar 23 #

Note
(rest day)

PM Stretch 2h40min.

Friday Mar 22 #

Running 1:10:00 [3] 15.17 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights/Mountview and back. Nice out 13C, NE 17 km/h. Felt alright, knee isn't great, a bit sore.

Core 10:00 [3]

PM Core.

Thursday Mar 21 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill.

Running 3:00 [4] 0.97 km (3:06 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Testing on the treadmill, 12.1 mph for 3'.

Running warm up/down 12:00 [2] 2.48 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run on the treadmill.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Hike around Nose Hill 2h40min (6.62km)
PM Stretch 60min.

Wednesday Mar 20 #

Core 10:00 [3]

PM Core.

Note

AM Hike around Nose Hill 6h25min (17.69km)
PM Stretch 90min.

Tuesday Mar 19 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill.

Running 6:00 [4] 1.95 km (3:05 / km)
shoes: New Balance Zante Orange 2016

AM Testing on the treadmill, 6' at 12.1 mph.

Running warm up/down 10:00 [2] 2.01 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run on the treadmill.

Running warm up/down 15:25 [2] 3.35 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running intervals 22:07 [4] 7.0 km (3:10 / km)
shoes: New Balance Zante Orange 2016

PM Intervals at Glenmore Track with Jess and Mike. 2km R4' 1600m R3:30' 1200m R 3:30 1km R3' 800m R2' 400m. Tired and maybe a stupid idea to do this workout. Tough workout but crushed it. The track was really wet. Nice out 15C, S wind at 13 km/h.

Running warm up/down 10:00 [2] 1.84 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Mar 18 #

Running 1:10:00 [2] 14.94 km (4:41 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights/Mountview and back. Nice out 10C, N wind at 11 km/h. A bit tired from yesterday.

Core 10:00 [3]

PM Core.

Note

AM Hike around Nose Hill 4h10min (9.39km)
PM Stretch 60min.

Sunday Mar 17 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill.

Running 7:05 [4] 2.36 km (3:00 / km)
shoes: New Balance Zante Orange 2016

AM Testing on the treadmill, 12.4 mph until exhaustion. Felt a bit tired in the legs. Think I could have gone a bit longer, oh well.

Running warm up/down 10:00 [2] 2.06 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down on the treadmill.

Running 40:03 [3] 9.02 km (4:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Progression run, 10' at 5:00 pace, 10' at 4:40 pace, 10' at 4:20 pace, 10' at 4:00 pace. Did this right after the treadmill run so was still pretty tired so decided to do this instead of a tempo. Nice out 7C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Hike around Nose Hill 3h10min (7.05km)
PM Stretch 60min.

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