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Training Log Archive: D-MAN

In the 7 days ending Aug 10:

activity # timemileskm+m
  Running6 4:38:35 38.85(7:10) 62.52(4:27) 120
  Strength5 3:50:00
  Orienteering2 1:06:28 8.31(8:00) 13.37(4:58) 245
  Core3 55:00
  Total6 10:30:03 47.16 75.89 365

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Saturday Aug 10 #

Note
(rest day)

PM Stretch 60min.

Friday Aug 9 #

Running 1:02:30 [3] 13.49 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Run to Varsity and back. Cooler 15C, N 20 km/h. Felt good but a little tired and sore. Knee maybe a tad sore in one spot to the touch.

Core 10:00 [3]

PM Core.

Core 25:00 [3]

PM Strength, hips, quads, lower legs.

Thursday Aug 8 #

Running warm up/down 16:50 [2] 3.66 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Running intervals 13:32 [4] 4.8 km (2:49 / km)
shoes: Nike Air Zoom Elite 9

AM/PM Intervals at Foothills with Mike. 8x400m 200m r45'' r90''. Tired and sore from weights but got it done and the times were decent too. Nic eout 23C, S20 km/h.
Times:
69.72
32.69
69.32
33.39
69.67
33.27
69.07
33.32
69.95
33.20
68.15
33.45
68.35
32.85
66.35
29.67

Running warm up/down 15:00 [2] 2.93 km (5:07 / 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.

Strength 30:00 [3]

PM Weights.

Note

PM Stretch 60min.

Wednesday Aug 7 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Running warm up/down 10:30 [2] 2.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 49:15 [4] 8.74 km (5:38 / km) +245m 4:57 / km
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at Nose Hill Shaganappi at 1:15000. Score-O. Tired and sore from weights as expected. A few bobble but a good run. A few controls in the wrong spot. Nice out 25C, SE 17 km/h.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Note

PM Stretch 60min.

Tuesday Aug 6 #

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

PM Warm up run.

Running intervals 22:02 [4] 6.27 km (3:31 / km) +120m 3:12 / km
shoes: Nike Air Zoom Pegasus34 DB

PM L-loops. 6x r 2' easy run. Felt good and the times were good too. Didn't want to over do it so just did 6. First time doing them in awhile. Nice out 22C, light wind.
Times:
3:42.65 1.04km
3:43.45 1.04km
3:42.00 1.05km
3:41.75 1.04km 20m climb each interval.
3:42.10 1.05km
3:30.07 1.05km

Running 10:07 [1] 1.64 km (6:10 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Easy run in between intervals.

Running warm up/down 15:00 [2] 3.0 km (5:00 / 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.

Strength 30:00 [4]

PM Weights.

Monday Aug 5 #

Running 1:00:00 [3] 13.16 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run to Varsity and back. Felt good. 24C, light wind. Knee was good.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 90min.

Sunday Aug 4 #

Running warm up/down 15:15 [2] 3.3 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Orienteering 17:13 [4] 4.63 km (3:43 / km)
shoes: Inov-8 X-Talon 190

AM Sprint Training at PIP at 1:4000. One route choice micro error and a couple other slightly longer choices. Good speed and routes overall though. Nice out 20C, S 17 km/h.

Running intervals 2:34 [4] 0.95 km (2:42 / km)
shoes: Inov-8 X-Talon 190

AM Took 5' rest and then did 5x30'' r60''. Felt good and strong.

Running warm up/down 15:00 [2] 2.88 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

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