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Training Log Archive: D-MAN

In the 7 days ending Aug 3:

activity # timemileskm+m
  Running5 3:45:13 30.34(7:25) 48.83(4:37)
  Orienteering2 2:11:08 10.87(12:04) 17.5(7:30) 480
  Strength4 2:10:00
  Core2 20:00
  Total5 8:26:21 41.22 66.33 480

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Saturday Aug 3 #

Note
(rest day)

PM Stretch 2 hours.

Friday Aug 2 #

Running 1:00:00 [3] 12.93 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run W to Winston heights/Mountview and back. Felt alright. Warm 30C, SW 31 km/h. Knee a tad sore to tough in one spot.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Thursday Aug 1 #

Running warm up/down 17:30 [2] 3.71 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 16:48 [4] 5.6 km (3:00 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals at Foothills with Jess and Mike. 5x1000m r3' then 3:30' R4' 4x150m r2:30'. Felt good but took lots of rest. 23C, SE 10km/h.
Times:
3:06.75
3:03.05
3:02.52
3:00.57
3:01.05
24.10
23.60
23.72
23.50

Running warm up/down 15:00 [2] 2.86 km (5:15 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Wednesday Jul 31 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Running warm up/down 15:15 [2] 3.32 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run. Poured rain.

Orienteering 25:39 [4] 6.1 km (4:12 / km)
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Carburn Park at 1:5000. A couple small mistakes at the beginning but in my opinion the map isn't that great. I keep going to these events thinking it will be good course but its just not worth it as its just a running race with no route choice. Nice out 24C, SE 22km/h. Knee a tiny bit sore to tough in one place.

Running warm up/down 15:15 [2] 2.85 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Note

PM Stretch 30min.

Tuesday Jul 30 #

Running 1:05:25 [2] 14.0 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run W to Winston Heights/Mountview and back. Felt tired for the first half and ok for the second half. Nice out 25C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Monday Jul 29 #

Note
(rest day)

PM Stretch 20min.

Sunday Jul 28 #

Running warm up/down 10:00 [2] 1.93 km (5:11 / km)
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering 1:45:29 [5] 11.4 km (9:15 / km) +480m 7:39 / km
shoes: Inov-8 OROC 280 2016

AM/PM COC Long at Kinadapt at 1:15000. Another decent race, a few mistakes and one stupid one not looking at my compass enough to #4. Warm 28C ish. Another win, too bad my results let me down for WOC haha oh gawd. Sweep revenge.

Running warm up/down 10:00 [2] 1.63 km (6:08 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

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