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Training Log Archive: D-MAN

In the 7 days ending Mar 19, 2016:

activity # timemileskm+m
  Running6 5:00:11 40.72(7:22) 65.53(4:35) 420
  Cycling1 1:07:00 14.29(4:41) 23.0(2:55) 50
  Strength2 1:00:00
  Core5 40:00
  Water Running1 30:00
  Total6 8:17:11 55.01 88.53 470

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Saturday Mar 19, 2016 #

Note
(rest day)

PM Stretch 50min.

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 

Running 1:15:11 [3] 16.62 km (4:31 / km) +95m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Winston Heights-Mountview, around Calgary Elks golf course and back home. Nice out 2C with a SE wind at 10 km/h. Feeling a little tired.

Core 10:00 [3]

PM Core.

Note

AM Steam 20min.
PM Stretch 30min.

Thursday Mar 17, 2016 #

Running 1:00:00 [3] 13.41 km (4:28 / km) +95m 4:19 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run from the University over to Varsity and through Silver Springs Golf course and back. Cool out 0C with a N wind at 30 km/h. Still a bit sore from weights on Tuesday, foot was fine though.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Steam 20min.
PM Stretch 30min.

Wednesday Mar 16, 2016 #

Water Running 30:00 [2]

AM Water run with Mike and Mikaela. Not injured just getting in some more training. First time really water running, no belt was tough, not the most fun I've had.

Running 30:00 [2] 6.44 km (4:40 / km) +35m 4:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to SAIT and back in a loop. Nice out 3C with a N wind at 15 km/h. Felt really tired, my foot was fine which was nice.

Cycling 1:07:00 [2] 23.0 km (2:55 / km) +50m 2:53 / km

PM Bike all the way past COP to Valley Ridge Golf Course and back.

Note

AM Steam 10min.
PM Stretch 30min.

Tuesday Mar 15, 2016 #

Running 1:00:00 [3] 13.59 km (4:25 / km) +105m 4:15 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run from the University over to Varsity and through Silver Springs Golf course and back. Slowing quite a bit for the first 20min and then got warmer, 4C with a N wind at 20 km/h. My foot felt much better today.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Steam 30min.
PM Stretch 30min.

Monday Mar 14, 2016 #

Running 45:00 [2] 9.3 km (4:50 / km) +50m 4:43 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to SAIT, Crescent Heights ridge and then back. Cooler than yesterday but still nice out 3C with a NE wind at 20 km/h. My left foot/ankle is still sore, hopefully is goes away quickly like last week.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Mar 13, 2016 #

Running 30:00 [2] 6.17 km (4:52 / km) +40m 4:43 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to just before SAIT and then back around Banff Trail. Nice out 7C with a light wind. My left foot/ankle is a bit sore, same thing as last week after racing.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

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