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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running3 3:24:59 28.18(7:16) 45.35(4:31)
  Strength2 35:00
  Core2 20:00
  Orienteering1 19:45 3.21(6:09) 5.17(3:49)
  Total3 4:39:44 31.39 50.52
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1:44
0:00
SaSuMoTuWeThFr

Tuesday Jun 19 #

Running warm up/down 17:06 [3] 3.78 km (4:31 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 13:33 [4] 4.8 km (2:49 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills Track with Jess and Scott, 6x 600m, 200m r1', R3'. Felt pretty good but was completely dead by the end. Nice out 20C with a SE wind at 15 km/h. Into the wind for the second 200m of all the 600s and into the wind for all the 200s.
Times:
1:45.25
32.32
1:44.47
32.15
1:44.42
31.60
1:42.95
32.44
1:41.62
32.55
1:43.02
31.10

Running warm up/down 13:30 [2] 2.38 km (5:40 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 20:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running 30:00 [2] 6.34 km (4:44 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run around Banff Trail and Canmore Park. Really tired but felt a bit better by the end. Nice out 24C.

Monday Jun 18 #

Running 1:10:20 [3] 15.36 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run down to the rover and then W and back. Felt pretty good. Nice out 20C, E light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Jun 17 #

Running warm up/down 15:15 [2] 3.17 km (4:49 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 16:22 [4] 4.18 km (3:55 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at MRU at 1:5000. Another one of Patrick's courses, good mix of fast running and technical sections with added impassable features. Good routes throughout. Kept a good pace up but was slowed down a lot with all the stairs. A few tiny hesitations less than 3 sec. My legs didn't feel that fresh. Nice out 17C.

Orienteering 3:23 [4] 0.99 km (3:25 / km)
shoes: Inov 8 F-lite 195-Pink

AM Ran the last technical section after about 3min rest to try and simplify and take a few slightly different routes. Also thought my speed should have been better at the end of the course in this section so I did it again.

Running warm up/down 15:15 [2] 3.02 km (5:03 / km)
shoes: Inov 8 F-lite 195-Pink

AM Warm down run.

Strength 15:00 [3]

AM/PM Strength/Core.

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run to Canmore Park and around Banff Trail. Felt tired...what a surprise. Nice out 19Cish.

Saturday Jun 16 #

Note
(rest day)

PM Stretch 60min.

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