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Training Log Archive: D-MAN

In the 7 days ending Mar 25, 2017:

activity # timemileskm+m
  Running6 6:25:47 50.1(7:42) 80.63(4:47) 1115
  Strength3 1:15:00
  Core4 40:00
  Orienteering1 24:37 3.85(6:23) 6.2(3:58) 80
  Total6 8:45:24 53.95 86.83 1195

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SuMoTuWeThFrSa

Saturday Mar 25, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Hike at Nose Hill, 2 hours.

Friday Mar 24, 2017 #

Running 1:31:00 [2] 19.0 km (4:47 / km) +100m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Long run down to the river and W to Shouldice Park and back. Completely dead from the week of training/work...what a slog. 3C/9C, S15/31 km/h.

Core 10:00 [3]

PM Core.

Thursday Mar 23, 2017 #

Running warm up/down 19:00 [2] 3.94 km (4:49 / km) +30m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to Shaganappi Hill with Mike.

Running 27:21 [4] 5.85 km (4:41 / km) +278m 3:47 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Shaganappi Hill workout. 5xhills(3 of them bounding up) 3xstride with run back. Did 4 sets without the strides on the last set. Super dead today from the last few days of hard training. Felt like I was barely moving and my legs were not working on the hills haha. Nice out 6C, W wind at 20 km/h.

Running warm up/down 10:30 [2] 1.89 km (5:33 / km) +5m 5:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM Steam 20min.

Wednesday Mar 22, 2017 #

Running 1:11:20 [2] 13.16 km (5:25 / km) +300m 4:52 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Run to and around Nose Hill. Mostly off trail which was tiring but good. Nice out 6C warming up to 12C, W wind at 20 km/h.

Note

PM Stretch 30min.

Tuesday Mar 21, 2017 #

Running warm up/down 17:35 [2] 3.55 km (4:57 / km) +30m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to River Park and back.

Running 28:12 [4] 7.95 km (3:33 / km) +182m 3:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Hill route in Marda Loop with Mike. Pretty good conditions just a bit windy. 13sec off my PB so not bad! My legs felt terrible on the hills today. Nice out 2C with a 35 km/h S wind.

Running warm up/down 11:30 [2] 2.1 km (5:29 / km) +20m 5:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

AM Stretch 10min.
PM Steam 15min.

Monday Mar 20, 2017 #

Running 1:15:00 [3] 16.44 km (4:34 / km) +100m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river, W until just past Edworthy Park bridge and back, randomly met up with Mike so ran with him for 20min. Still not 100% but feeling better. -3C with a light E wind.

Core 10:00 [3]

PM Core.

Sunday Mar 19, 2017 #

Running warm up/down 17:29 [2] 3.65 km (4:47 / km) +15m 4:42 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to SAIT/Riley Park with Mike.

Orienteering 24:37 [4] 6.2 km (3:58 / km) +80m 3:44 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at SAIT/Riley Park at 1:5000. A nice route choice course I made. Not feeling 100%. 2C, W wind 20 km/h.

Running 5:00 [2] 0.83 km (6:02 / km) +35m 4:59 / km
shoes: Inov-8 X-Talon 212

PM Easy run back to our clothes.

Running warm up/down 11:50 [2] 2.27 km (5:13 / km) +20m 5:00 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

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