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Training Log Archive: D-MAN

In the 7 days ending Aug 24, 2019:

activity # timemileskm+m
  Strength6 4:35:00
  Running6 3:48:29 31.93(7:09) 51.38(4:27) 90
  Core3 30:00
  Orienteering1 16:45 2.73(6:08) 4.4(3:48)
  Total6 9:10:14 34.66 55.78 90

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SuMoTuWeThFrSa

Saturday Aug 24, 2019 #

Note
(rest day)

PM Stretch 2 hours.

Friday Aug 23, 2019 #

Running 35:00 [2] 7.28 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run around Banff Trail. Felt alright. Nice out 21C, S 26 km/h.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Strength 40:00 [4]

PM Weights.

Note

PM Steam 20min.

Thursday Aug 22, 2019 #

Running warm up/down 17:10 [2] 3.71 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 14:12 [4] 4.8 km (2:57 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals at foothills with Jess and Mike, 8x600m R1:45'. Felt pretty good. Times were better than last week but felt better and was running with other people. Nice out 20Cish, but a bit windy SE 15 km/h. The wind made it tough for about half a lap.
Times:
1:48.64
1:47.90
1:47.62
1:46.32
1:46.20
1:46.45
1:45.52
1:43.57

Running warm up/down 15:15 [2] 3.0 km (5:05 / 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

AM/PM Stretch 2 hours.

Wednesday Aug 21, 2019 #

Running 30:15 [2] 6.15 km (4:55 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run around Banff Trail. Really sore and tired. Warm 27C felt like 30C, light SE wind.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Tuesday Aug 20, 2019 #

Running warm up/down 15:15 [2] 3.26 km (4:41 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run to Canmore Park.

Running intervals 26:22 [4] 7.84 km (3:22 / km) +90m 3:11 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Intervals at Canmore Park with Mike and Jess. 3x perimeter loop (1700m) r2' 3x1' hard r1' R2'. Started out as jog recovery and progressed to just rest except for the 1' rests. Felt sore from weights but otherwise really strong. Good workout. Nice out 25C but windy S 20 km/h (just for the first bit).

Times:
5:46.32 1.69km
5:45.72 1.69km 20m climb each interval
5:43.52 1.68km

Running warm up/down 15:00 [2] 2.63 km (5:42 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run. Tired.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Monday Aug 19, 2019 #

Running 30:00 [3] 6.52 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run around Banff Trail. Nice out 17C, light NE wind. Felt good but kept it short.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Strength 40:00 [4]

PM Weights.

Sunday Aug 18, 2019 #

Running warm up/down 15:00 [2] 3.23 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run to the U of C.

Orienteering 16:45 [4] 4.4 km (3:48 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at U of C at 1:4000. Really nice course I made with some tough choices. A couple slightly longer routes but glad I just picked what I thought was best and ran it fast. A bit slow pace wise. Nice out 25C, light wind. Felt pretty good.

Running warm up/down 15:00 [2] 2.96 km (5:04 / 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.

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