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Training Log Archive: D-MAN

In the 7 days ending Feb 6:

activity # timemileskm+m
  Running6 4:57:47 40.99(7:16) 65.97(4:31)
  Strength7 1:16:00
  Core5 52:00
  Total7 7:05:47 40.99 65.97

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SuMoTuWeThFrSa

Saturday Feb 6 #

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note
(rest day)

PM Stretch 60min.

Friday Feb 5 #

Running 1:00:00 [2] 12.09 km (4:58 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run along the S side of Nose Hill along the path. Felt ok. About 7cm of fresh snow and cold made for a slog. Cold -20C/-32C, SW 6 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 30min.

Thursday Feb 4 #

Running warm up/down 15:00 [2] 3.21 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 20:06 [4] 6.03 km (3:20 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals S along Nose Creek and back. 4x 3' R90'' 2' R2'. Felt pretty good. Second half minus the last 2' was tougher back into the wind. Nice out -2C/-8C, N 19 km/h.
3:25/km
3:15/km
3:24/km
3:14/km
3:25/km
3:15/km
3:22/km
3:12/km

Running warm up/down 16:50 [2] 3.33 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 12:00 [3]

PM Core/Strength.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 30min.

Wednesday Feb 3 #

Running 31:00 [3] 6.58 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run up towards the E side of Nose Hill. Felt ok. Cold -15C/-18C NE 4 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 60min.

Tuesday Feb 2 #

Running 52:50 [3] 11.51 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run along the S side of Nose Hill along the path. Felt alright. Colder -9C/-16C N 17 km/h.

Strength 15:00 [3]

PM Strength/Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Hike around Nose Hill 2h02min 5.62km.
PM Stretch 75min.

Monday Feb 1 #

Running 52:00 [3] 11.65 km (4:28 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run along the S side of Nose Hill along the path. Felt good. Really nice out 6C/5C, SW 6 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 60min.

Sunday Jan 31 #

Running warm up/down 15:00 [2] 3.13 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running tempo 20:01 [4] 5.48 km (3:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Tempo around the University loop with Mike. Decided to run the first 10min slower around 3:45 actual 3:48 and then ran the last 10min faster. Nice change. Felt pretty good. Really nice out 4C/2C, S 9 km/h.

Running 15:00 [3] 2.96 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 12:00 [3]

PM Core/Strength.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

AmMPM Stretch 105min.

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