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Training Log Archive: D-MAN

In the 7 days ending Sep 11, 2017:

activity # timemileskm+m
  Running6 6:10:30 49.82 80.17 635
  Strength3 45:00
  Orienteering1 24:27 3.74(6:32) 6.02(4:04) 20
  Core2 20:00
  Total6 7:39:57 53.56 86.19 655

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TuWeThFrSaSuMo

Monday Sep 11, 2017 #

Running 1:10:00 [3] 15.42 km (4:32 / km) +105m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Felt a bit tired from yesterdays long workout. Warm 28C with a S wind at 10 km/h.

Core 10:00 [3]

PM Core.

Sunday Sep 10, 2017 #

Running warm up/down 15:00 [2] +35m
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 30:30 [4] 9.24 km (3:18 / km) +120m 3:06 / km
shoes: New Balance Zante Orange 2016

PM Intervals at the McMahon track with Mike. 1600m/Cannon Loop/1200m/Cannon Loop/800m/Cannon Loop/200m R3'. Cannon loop is just a 1.8km loop with 40m climb. Maybe took the first 1600m too easy but I wasn't feeling great, started to feel better as the workout went on. Nice out 14C with a S wind at 13 km/h.
1600m 5:31.09
1.81km 6:09.50
1200m 3:56.70
1.81km 6:01.72
800m 2:31.50
1.82km 5:51.60
200m 28.72

Running warm up/down 15:00 [2] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 30min.

Saturday Sep 9, 2017 #

Event: 2017 SART (9/9/17 & 9/10/17)
 

Note
(rest day)

PM Stretch 30min.

Friday Sep 8, 2017 #

Running 1:30:00 [3] 19.44 km (4:38 / km) +140m 4:28 / km
shoes: Nike Air Zoom Elite 8 2017

PM Long run down to the river and then W to Shouldice Park and back. Felt a bit tired. 24C, N 16 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Thursday Sep 7, 2017 #

Running 1:00:00 [3] 13.77 km (4:21 / km) +105m 4:12 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W and back. Decided to just do another shorter faster run instead of a workout since I was feeling tired. Nice out 28C with a SE wind at 23 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Wednesday Sep 6, 2017 #

Running warm up/down 15:00 [2] 3.24 km (4:38 / km) +10m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 24:27 [4] 6.02 km (4:04 / km) +20m 4:00 / km
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Carburn Park at 1:75000. Pretty easy running course in the first part with little route choice. Lost 10sec to #1, Completely blew #12 by 90sec (the map is a bit iffy there next to the river. Nice out 28C with a E wind at 18 km/h. Course distance was 4.4km.

Running warm up/down 15:00 [2] 2.84 km (5:17 / km) +5m 5:14 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Stretch 10min.

Tuesday Sep 5, 2017 #

Running 1:00:00 [3] 13.21 km (4:33 / km) +100m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Felt really tired to start so decided to do a fastish shorter run instead of a workout. Warm 26C with a SE wind at 14 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 30min.

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