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Training Log Archive: D-MAN

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  Running6 5:08:46 36.06(8:34) 58.03(5:19) 1180
  Cycling5 2:26:40 35.57(4:07) 57.25(2:34) 710
  Mountain Biking2 2:11:13 20.89(6:17) 33.62(3:54) 627
  Orienteering2 1:48:18 7.54(14:22) 12.13(8:56) 553
  Flexibility3 1:28:00
  Speed Skating Training2 14:00
  Core1 10:00
  Total7 13:26:57 100.06 161.03 3070
  [1-5]7 11:58:57

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MoTuWeThFrSaSu

Sunday May 6, 2012 #

Running warm up/down 17:31 [2] 3.36 km (5:13 / km) +83m 4:38 / km
ahr:141 max:157 shoes: La Sportiva Crosslite #3 2012

AM Warm up run with MrPither.

Orienteering race 1:04:26 [4] 6.5 km (9:55 / km) +158m 8:50 / km
ahr:167 max:184 shoes: La Sportiva Crosslite #3 2012

AM/PM Race at Morningside, went better than past years but there are definately sketchy parts of the map, basically a base map. Slow to #2, 30s-#4, 1:15-#5-didn't go far enough down the spur-green was a little overgrown, went through the marsh to #10-way past my knees in some spots, 3:00-#11 trail mixed me up-some were intentionally not on the map in certain areas, went through the marsh to #12(past my knees)-there was a trail that went around but was not on the map intentionally, 2:30ish-#15- just missed the small re-entrant and found 3 others not on the map, 1:15-#17-didn't go far enough-overgrown and hill is slightly in the wrong spot-sketchy map, a little slow to #18 but being careful. Wow- lost 8:30 in total but somehow was the person with the least amount of mistakes. Nice day 13C and sunny! Actually ran 8.64km, 308m.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km
ahr:140 max:150 shoes: La Sportiva Crosslite #3 2012

PM Warm down jog shadowing a girl, actually was out there for 1:15:00 but logging 12mins.

Cycling 1:00:07 [3] 28.26 km (2:08 / km) +417m 1:59 / km
ahr:145 max:165 shoes: Northwave Revolution Road Shoe

PM Bike out to C.O.P., up the hill, around the neighbourhood at the top and back. Warm evening 13C with a 15 km/h W wind.
Average 28.2 km/h
Max Speed 65.5 km/h
275.8 kilometers to date. (Accumulative from before and now 5546.2 Kilomiters to date)

Saturday May 5, 2012 #

Running 30:45 [2] 5.45 km (5:39 / km) +91m 5:12 / km
ahr:139 max:155 shoes: La Sportiva Crosslite #3 2012

AM Run over to the Childrens hospital and back. Woke up to 5cm of snow, mostly melted on the pavement. Cold morning for a run 0C felt like -6C with the N wind at 26 km/h. Could have used a neck warmer on the way back. Snowing at the beginning and raining at the end so I was wet on the way back and the N wind made it really cold, was fine going with the wind.

Flexibility 20:00 [0]

AM Stretch.

Running 30:21 [2] 5.94 km (5:07 / km) +150m 4:32 / km
ahr:144 max:164 shoes: La Sportiva Crosslite #3 2012

PM Run over to the Childrens Hospital, way warmer than this morning. 8C with a light N wind.

Friday May 4, 2012 #

Running warm up/down 14:31 [2] 2.61 km (5:34 / km) +103m 4:39 / km
ahr:141 max:166 shoes: La Sportiva Crosslite #3 2012

AM Warm up run with Patrick at Elbow Bluffs. New La Sportiva Crosslite shoes.

Orienteering 43:52 [3] 5.63 km (7:47 / km) +395m 5:46 / km
ahr:167 max:184 shoes: La Sportiva Crosslite #3 2012

AM Orienteering at Elbow Bluffs, ran a course similar to a past FWOC Club Champs course. Really good training session, no north lines made it tricky to keep the map orientated, really good run with some hooks, though I did pretty well for no flags. Nice morning, 12C and no snow left on the map, last time there was still quite a bit on the ground.

Running warm up/down 6:03 [1] 1.01 km (5:59 / km) +30m 5:13 / km
ahr:136 max:153 shoes: La Sportiva Crosslite #3 2012

PM Warm down jog back to the car.

Cycling 20:09 [2] 7.25 km (2:47 / km) +98m 2:36 / km
shoes: Adidas Casual

PM Bike to and back from the OVC to get my computer.

Mountain Biking 56:03 [3] 13.22 km (4:14 / km) +309m 3:48 / km
ahr:142 max:170 shoes: Nike Air Pegasus 27 2011

PM Mountain bike with Troy through the trails at Bowmont Park. Warm 15C wind W 17 km/h.

Thursday May 3, 2012 #

Cycling 18:44 [2] 5.95 km (3:09 / km) +82m 2:57 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Edworthy Park to go running.

Running 1:04:03 [2] 11.05 km (5:48 / km) +352m 5:00 / km
ahr:140 max:165 shoes: La Sportiva Crosslite #2 2010

PM Easy run with Patrick from Edworth to C.O.P. and back. Nice afternoon, 10C with a 20 km/h E wind.

Cycling 14:13 [2] 4.9 km (2:54 / km) +42m 2:47 / km
shoes: Adidas Casual

PM Bike to and back from Brentwood train station to go to MEC to get a new pair of LA Sportiva Crosslites.

Wednesday May 2, 2012 #

Running 30:22 [2] 5.39 km (5:38 / km) +100m 5:09 / km
ahr:137 max:153 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Childrens Hospital and back. Cool 5C, light E wind. Calfs sore from the track workout yesterday, especially the right one.

Speed Skating Training 8:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Imitations 2(4x1') R4'.

Core 10:00 [3]

AM Core 2(5exercisesx1'each continuous)R3' Front Bridge, Side Bridge-L/R 30", Sit Ups, Supermans, Bicycles.

Flexibility 20:00 [0]

AM Stretch.

Cycling 10:43 [2] 3.76 km (2:51 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval for Orienteering.

Running warm up/down 15:07 [2] 2.81 km (5:23 / km) +61m 4:51 / km
ahr:147 max:165 shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Running 15:16 [4] 3.5 km (4:22 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at the U of C. No mistakes, a perfect fast race, went fairly hard. Calfs still sore from Tuesday. Coolish night 6C, light E wind. Decided not to wear the gps and heart rate monitor.

Running warm up/down 6:13 [1] 1.03 km (6:02 / km) +10m 5:45 / km
ahr:135 max:144 shoes: Nike Air Pegasus 27 2011

PM Warm down jog with Patrick.

Tuesday May 1, 2012 #

Running 30:00 [3] 5.56 km (5:24 / km) +108m 4:55 / km
ahr:147 max:165 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Childrens Hospital and back home. Cool, light rain 5C light E wind.

Speed Skating Training 6:00 [3]

AM 3x2' weight transfer.

Flexibility 48:00 [0]

AM Stretch.

Cycling 22:44 [2] 7.13 km (3:11 / km) +71m 3:02 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Foothills Track.

Running warm up/down 16:51 [2] 3.32 km (5:05 / km) +77m 4:33 / km
ahr:142 max:158 shoes: Nike Air Pegasus 27 2011

PM Warm up run with Patrick.

Running intervals 13:04 [4] 4.0 km (3:16 / km)
ahr:164 max:182 shoes: Mizuno XC Wave Kaze 2 2010

PM Intervals at the Foothills Track with Patrick, 5(600m- r200m jog, 200m) R4'. Not the gratest weather 5C with light rain, NW wind at 20 km/h. Right calf started to tighten up after the 3rd set.
1st 600m interval- Time- 1:58 Avg-161 Max-180
1st 200m interval- Time- 0:38 Avg-169 Max-177
2nd 600m interval- Time- 1:58 Avg-165 Max-177
2nd 200m interval- Time- 0:38 Avg-163 Max-173
3rd 600m interval- Time- 1:58 Avg-166 Max-182
3rd 200m interval- Time- 0:38 Avg-165 Max-176
4th 600m interval- Time- 1:59 Avg-163 Max-181
4th 200m interval- Time- 0:38 Avg-158 Max-173
5th 600m interval- Time- 1:59 Avg-163 Max-179
5th 200m interval- Time- 0:38 Avg-163 Max-176

Running 6:39 [1] 1.0 km (6:39 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM The 200m jog times added up.

Monday Apr 30, 2012 #

Mountain Biking 1:15:10 [2] 20.4 km (3:41 / km) +318m 3:25 / km
ahr:119 max:150 shoes: Nike Air Trail Pegasus

PM Bike through the trails in Bowmont Park. Cool afternoon, 10C with a bit of light rain, wind SE 20 km/h. Thought it would be a good idea to take a day off from running since my body just started to feel good again today.

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