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Training Log Archive: D-MAN

In the 7 days ending May 13, 2017:

activity # timemileskm+m
  Running5 5:46:39 45.69(7:35) 73.53(4:43) 565
  Orienteering2 1:51:16 11.62(9:35) 18.7(5:57) 403
  Strength3 1:15:00
  Core4 40:00
  Total6 9:32:55 57.31 92.23 968

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Saturday May 13, 2017 #

Note
(rest day)

PM Stretch 35min.

Friday May 12, 2017 #

Running 1:30:45 [3] 19.12 km (4:45 / km) +120m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run to Nose Creek Pathway and back. Felt tired. Nice out 20C with a SE wind at 21 km/h.

Core 10:00 [3]

PM Core.

Thursday May 11, 2017 #

Running 1:16:30 [3] 16.15 km (4:44 / km) +95m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run down to the river and then West and back to the university. Felt tired from two hard days in a row. 19C with a E wind at 10 km/h.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running warm up/down 8:45 [2] 1.65 km (5:18 / km) +5m 5:13 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Wednesday May 10, 2017 #

Running warm up/down 15:15 [2] 3.23 km (4:43 / km) +5m 4:41 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run to Confederation Park with Mike.

Orienteering 20:31 [4] 5.28 km (3:53 / km) +93m 3:34 / km
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Confederation park at 1:5000. Really easy course with almost no route choice. Nice out 19C with a NE wind at 14 km/h. Course distance was 4.8km.

Running warm up/down 15:11 [2] 2.64 km (5:45 / km) +25m 5:29 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Note

PM Stretch 30min.

Tuesday May 9, 2017 #

Running warm up/down 15:30 [2] 3.18 km (4:52 / km) +15m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run to Canmore Park.

Running 25:08 [4] 6.21 km (4:03 / km) +160m 3:35 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back, did 6 hills on the last one. Did 3 sets without the strides on the last set. Didn't feel great on the hills. 12C, NE wind at 10 km/h.

Running warm up/down 15:35 [2] 3.05 km (5:07 / km) +30m 4:52 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running warm up/down 9:00 [2] 1.73 km (5:12 / km) +5m 5:08 / km

PM Warm down run back home.

Note

PM Stretch 5min.

Monday May 8, 2017 #

Running 1:15:00 [3] 16.57 km (4:32 / km) +105m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then West to just past Edworthy Park bridge and back. 16C, S wind at 11 km/h.

Core 10:00 [3]

PM Core.

Sunday May 7, 2017 #

Orienteering 1:30:45 [3] 13.42 km (6:46 / km) +310m 6:04 / km
shoes: Inov-8 OROC 280 2014

PM Training at Bow Valley at 1:10000 in the really technical section for the most part. Definitely made a few small mistakes. Cool out 4C.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 10min.

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