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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running3 2:56:29 24.7(7:09) 39.75(4:26)
  Strength2 30:00
  Core1 10:00
  Total3 3:36:29 24.7 39.75
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SaSuMoTuWeThFr

Tuesday Jan 16 #

Running warm up/down 15:19 [2] 3.34 km (4:35 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running intervals 15:07 [4] 4.41 km (3:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Intervals along the river. 3x3min followed by 6x1min 1min run rest between everything. Felt alright, a bit tired. -3Cish. The 3min ones were all into the wind.

Running 8:07 [2] 1.47 km (5:31 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Easy run in between intervals.

Running warm up/down 16:16 [2] 3.21 km (5:04 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run back home.

Strength 15:00 [3]

AM/PM Strength/Core.

Note

AM Stretch 20min.
PM Hike around Nose Hill 2h55min (6.81km)

Monday Jan 15 #

Running 1:10:00 [3] 15.19 km (4:36 / km)
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W and back. Nicer out -8Cish. Felt decent.

Core 10:00 [3]

PM Core.

Sunday Jan 14 #

Running warm up/down 15:20 [2] 3.3 km (4:39 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running tempo 20:00 [4] 5.61 km (3:34 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Temp along the river. Nice out -2C, light snow. Felt pretty good, a bit tired. A little slower due to that and a cm or so of snow on the ground.

Running warm up/down 16:20 [2] 3.22 km (5:04 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Saturday Jan 13 #

Note
(rest day)

PM Stretch 30min.
AM Hike around Nose Hill 3h7min (8.61km)

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R Upper LegImpact wound / trauma1,035+days
R KneeOther1,215+days
R FootOther1,300+days
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R KneeOther1,644+days
L FootOther2,082+days
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