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Training Log Archive: D-MAN

In the 7 days ending Aug 17, 2019:

activity

time

miles

Running

4:56:04

40.77

(7:16)

65.62

(4:31)

120

Strength

4:15:00

Orienteering

49:58

6.05

(8:15)

9.74

(5:08)

Core

30:00

Total

10:31:02

46.83

75.36

120

2:12

0:00

» now

Saturday Aug 17, 2019 #

Note
(rest day)

PM Stretch 75min.
Going to take an easier week this week.

Friday Aug 16, 2019 #

Running 1:00:00 [3] 12.92 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run W to Winston Heights/Mountview and back. Felt alright. Cool 13C, N 28 km/h. Knee was a bit sore to tough in one place otherwise fine.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Thursday Aug 15, 2019 #

Running warm up/down 17:10 [2] 3.74 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 17:06 [4] 5.8 km (2:57 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals at foothills, 8x600m R2', R4' 5x200m R1'. Was expecting better times but my legs felt tired and the wind was tough. Didn't help that I was also running alone. One of those workouts that was a struggle. Still decent considering. Nice out 22C, SW 13 km/h ish. Knee was ok.
Times:
1:47.65
1:48.12
1:48.77
1:49.62
1:49.04
1:47.87
1:49.82
1:45.40
31.99
32.17
32.20
32.15
31.25

Running warm up/down 15:00 [2] 2.82 km (5:19 / 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.

Note

AM/PM Stretch 60min.

Wednesday Aug 14, 2019 #

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, 2019 #

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] 6.26 km (3:29 / 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 1.05km
3:24.97 1.04km

Running 10:17 [1] 1.62 km (6:21 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Easy run in between intervals.

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 [4]

PM Weights.

Monday Aug 12, 2019 #

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, 2019 #

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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