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Training Log Archive: D-MAN

In the 7 days ending Nov 30, 2019:

activity # timemileskm+m
  Running5 5:04:03 41.4(7:21) 66.62(4:34) 254
  Strength5 2:16:00
  Core3 30:00
  Total6 7:50:03 41.4 66.62 254

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SuMoTuWeThFrSa

Saturday Nov 30, 2019 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 29, 2019 #

Running 1:00:00 [3] 13.03 km (4:36 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run W to Winston Heights/Mountview and back. Felt good. Cold, -14C, light wind.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Thursday Nov 28, 2019 #

Strength 16:00 [3]

PM Strength/Core.

Note
(rest day)

PM Stretch 75min.
PM Steam 30min in, 10min out , 10min in.

Wednesday Nov 27, 2019 #

Running 50:10 [2] 10.58 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run W to Winston Heights/Mountview and back. Cold -13C/-23C, N 28 km/h. Felt ok.

Strength 15:00 [3]

PM Strength/Core.

Tuesday Nov 26, 2019 #

Running warm up/down 15:45 [2] 3.28 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 20:12 [3] 5.62 km (3:36 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals along the Bow Pathway, 2',1',2',1',2',1',2',1',2',1',2',1',2' R1' easy jog. Felt tired so didn't expect much and it wasn't that great. Some fresh snow made it a bit slower also. Maybe it wasn't that bad after all. Coldish, -6C/-13C, N 20 km/h.

Running 12:10 [2] 2.14 km (5:41 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Monday Nov 25, 2019 #

Running 1:00:00 [2] 12.74 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Run W to Winston Heights/Mountview and back. Nice out 0C/-6C, N 24 km/h. Felt a bit tired from yesterday, planning on taking a slightly easier week.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Sunday Nov 24, 2019 #

Running warm up/down 17:40 [2] 3.74 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running hills 16:09 [4] 3.99 km (4:03 / km) +254m 3:04 / km
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Hills at Edworthy with Mike and Maria, 4x 1' r1' 1' r' 2' R2:30',3:00,3:00---R8:00 12' tempo/time trial. Felt pretty good. Tougher since we ran the steep section every interval. Nice out 5C/0C, W 35 km/h.

Running tempo 12:00 [4] 3.53 km (3:24 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Tempo/time trial after hills. Felt strong but tired in the legs of course.

Running 24:57 [2] 4.94 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Easy run in between intervals.

Running warm up/down 15:00 [2] 3.03 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM/PM Stretch 10min.

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