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Training Log Archive: D-MAN

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running4 2:56:31 24.05(7:20) 38.71(4:34) 120
  Strength4 2:40:00
  Orienteering2 49:58 6.05(8:15) 9.74(5:08)
  Core2 20:00
  Total4 6:46:29 30.11 48.45 120

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Wednesday Aug 14 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Running warm up/down 10:00 [2] 2.04 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering race 34:24 [4] 5.72 km (6:01 / km)
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at Bowmont at 1:10000. I made the course but ran it as well. Tough with quite a bit of climb. Nice out 23Cish. Felt tired in legs. Good run with a couple tiny hooks.

Running warm up/down 16:15 [2] 3.02 km (5:23 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run and getting some controls.

Note

PM Stretch 60min.

Tuesday Aug 13 #

Running warm up/down 15:20 [2] 3.24 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 21:51 [4] 6.25 km (3:30 / km) +120m 3:11 / km
shoes: Nike Air Zoom Pegasus34 DB

PM L-loops. 6x r 2' easy run. Legs felt a bit tired, didn't feel as good as last week but the times were better. Kept it to 6 and made sure the quality was good. Nice out 20C, light wind N wind 11km/h. Knee a tad sore to touch in one place but don't feel it running. Give me a break already.
Times:
3:41.37 1.04km
3:42.12 1.04km
3:41.55 1.05km
3:40.29 1.04km 20m climb each interval.
3:41.15 1.04km
3:24.97 1.04km

Running warm up/down 15:00 [2] 2.91 km (5:09 / 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.

Monday Aug 12 #

Running 1:05:00 [3] 14.13 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run to and back from Winston heights/Mountview. Felt pretty good. 14C, N 15km/h.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 2 hours.

Sunday Aug 11 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 15:34 [4] 4.02 km (3:52 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at PIPI at 1:4000. Good technical course I made. A few hesitations and slightly longer choices. Hard to keep the speed in the technical sections, need to work on that. Still a good run. Legs didn't feel great but ok. Nice 15C, SE 15km/h.

Running intervals 2:35 [4] 0.92 km (2:48 / km)
shoes: Inov-8 X-Talon 190

PM Intervals 5' after the course, 5x30'' r60''. Felt good and strong but a bit tired in the legs.

Running warm up/down 15:15 [2] 2.98 km (5:07 / km)
shoes: Inov-8 X-Talon 190

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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