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Training Log Archive: D-MAN

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running5 5:00:02 41.3(7:16) 66.47(4:31)
  Strength3 1:15:00
  Core3 30:00
  Total5 6:45:02 41.3 66.47

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Saturday Jan 18 #

Note
(rest day)

PM Stretch 75min.

Friday Jan 17 #

Running 1:10:00 [3] 15.35 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run in the Oval, 34 and a bit laps. Ran with Michael for most of it. Felt pretty good.

Core 10:00 [3]

PM Core.

Note

AM/PM Stretch 60min.

Thursday Jan 16 #

Running warm up/down 17:52 [2] 3.6 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run in the Oval, 8 laps.

Running intervals 11:37 [4] 4.01 km (2:54 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals in the Oval with Jess, matt and Maria. 2010.5m time trial R10', 600m R3', 400m R1' 400m R3', 200m R1' 200m R90'' 200m. Led the last km of the 2k, last 400m of the 600m, first and last 200m. 2km felt pretty good, last lap was tougher but really felt it after we were done. 5:58 is decent since it was a bit long and once you minus 6 sec for the elevation it isn't bad. Could have gone a bit faster in the last 450m but knew there was still a lot of workout ahead. Feeling much fitter than last year at this time. 2:58 for the first km, 3:00 for the second. Felt pretty good but my stomach was cramping a bit after the 2km and I was a bit dead.
Times:
5:59.95
1:46.45
68.50
68.52
31.75
31.85
30.30

Running warm up/down 17:07 [2] 3.15 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run, 7 laps.

Strength 15:00 [3]

PM Strength.

Note

AM/PM Stretch 60min.
PM Ice bath 10min.

Wednesday Jan 15 #

Running 1:01:18 [2] 13.05 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run in the Oval, 29 laps. Felt ok. Boring but maybe a bit better than running outside.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.
PM Ice bath 10min.
PM Steam 20min.

Tuesday Jan 14 #

Running 1:10:30 [2] 14.55 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run W to Winston Heights/Mountview and back. Felt ok. Super cold, so was hard to run fast.-29C/-34C, N 7 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Monday Jan 13 #

Running warm up/down 15:38 [2] 3.15 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run in the Oval, 7 laps.

Running intervals 19:53 [4] 6.46 km (3:05 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals in the Oval with Jess and Maria. 10' (2.96km 6 laps +240m) @ tempo/10km, R5' 5x400m r90'',R3:45', 5x300m r60''. Felt good. Seemed like a bit easier workout but still hard.
Times:
10:02.17 2.96km
69.90
68.82
70.42
69.40
68.67
50.70
48.72
49.12
48.52
47.35

Running warm up/down 16:07 [2] 3.15 km (5:07 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run, 7 laps.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 45min.

Sunday Jan 12 #

Note
(rest day)

PM Stretch 2 hours.

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