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Training Log Archive: D-MAN

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running6 6:06:27 50.23(7:18) 80.84(4:32) 200
  Strength5 2:15:00
  Core3 30:00
  Orienteering1 15:51 2.72(5:50) 4.37(3:38)
  Total6 9:07:18 52.95 85.21 200

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SuMoTuWeThFrSa

Saturday Nov 23 #

Note

PM Stretch 120min.

Friday Nov 22 #

Running 1:10:00 [3] 15.25 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Run W to Winston Heights/Mountview and back. Still icy/snowy/slushy but not bad. Felt pretty good. Nice out 9C/6C, W 24 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Note

AM/PM Stretch 30min.

Thursday Nov 21 #

Note

PM Stretch 60min.

Running warm up/down 16:15 [2] 3.51 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 27:21 [4] 8.02 km (3:25 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals with Mike along the Bow pathway. 1km, 2km, 2km, 2km, 1km R2'. Tough workout since I felt a bit tired. Ended up running alone for most of it. Pathway was a bit snowy/icy in places but not bad. Nice out 2C/0C, light wind.
Times:
3:24.87 1.01km 3:22/km
6:52.12 2.00km 3:25/km
6:55.70 2.00km 3:27/km
6:51.82 2.00km 3:25/km
3:17.02 1.01km 3:15/km

Running warm up/down 15:25 [2] 3.11 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 20 #

Running 1:00:00 [3] 12.89 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run W to Winston Heights/Mountview and back. Felt good. Still lots of snow. Nice out -3C/-6C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

Tuesday Nov 19 #

Note

PM Stretch 60min.

Running warm up/down 22:00 [2] 4.71 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run down to the river.

Running intervals 20:08 [4] 5.71 km (3:32 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals along the Bow Pathway with Mike. 4x 1', 2', 2' R1' easy run for everything. Pathway wasn't clear yet so there was 15cm of fresh snow, some was packed but the conditions made it tough. Felt good. Nice out -1/-5C, N 13 km/h and light snow.
Times:
1:00.39 288m 3:29/km
2:01.22 555m 3:38/km
2:00.40 553m 3:37/km

1:00.45 293m 3:26/km
2:01.20 560m 3:36/km
2:01.20 563m 3:35/km

1:00.15 293m 3:25/km
2:00.95 579m 3:29/km
2:00.62 565m 3:33/km

1:01.32 299m 3:25/km
2:01.00 573m 3:31/km
2:01.02 584m 3:27/km

Running 11:24 [2] 1.93 km (5:54 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:10 [2] 2.93 km (5:11 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Monday Nov 18 #

Note

AM Stretch 30min.

Running 1:10:10 [2] 14.58 km (4:49 / km) +200m 4:30 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Run up to Nose Hill and back. No wonder I don't do that more, so much climb, but maybe I should start. Felt ok. Nice out 8C/5C, NE 20 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Sunday Nov 17 #

Running warm up/down 16:00 [2] 3.27 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 15:51 [4] 4.37 km (3:38 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at Fort Calgary at 1:4000. Nice course I made for SOGO. Good routes. Tried to push hard but I felt a bit tired. Really nice out 13C/11C, W 25 km/h.

Running 2:34 [3] 0.91 km (2:49 / km)
shoes: Inov-8 X-Talon 190 2016

AM Intervals after 3' rest, 5x30'' R1'. Tough into the wind and on the grass.

Running warm up/down 20:00 [2] 4.02 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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