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Training Log Archive: D-MAN

In the 7 days ending Oct 21, 2017:

activity	#	time	miles		km		+m
Running	6	6:18:46	51.92		83.55		150
Strength	3	45:00
Core	2	20:00
Orienteering	1	16:05	2.55	(6:19)	4.1	(3:55)	85
Total	6	7:39:51	54.46		87.65		235

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Saturday Oct 21, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Oct 20, 2017 #

Running 1:30:01 [3] 20.1 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Long run down to the river and then W to Shouldice Park and back. Felt pretty good considering the hard workout yesterday.

Core 10:00 [3]

PM Core.

Thursday Oct 19, 2017 #

Running warm up/down 15:00 [2] 3.34 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down tot he river.

Running intervals 30:07 [4] 9.06 km (3:19 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Intervals along the river pathway with Mike. 1-2-3-4-5-5-4-3-2-1min R1' for everything. Tough workout but I felt strong, ran most of the middle reps alone. Really happy with this one.
Distances:
316m
621m
926m
1200m
1500m
1480m
1182m
896m
611m
330m

Running 9:12 [2]

PM Easy running in between intervals.

Running warm up/down 15:05 [2] 2.96 km (5:06 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Oct 18, 2017 #

Running 1:00:00 [3] 13.23 km (4:32 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run over to Varsity and back around Banff Trail.

Tuesday Oct 17, 2017 #

Running warm up/down 15:10 [2] 3.28 km (4:37 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run.

Running 23:26 [4] 5.82 km (4:02 / km) +150m 3:34 / km
shoes: Nike Air Zoom Elite 8 2017 #2

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Pretty good workout. Felt a bit tired on the hills.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:15 [2] 3.07 km (4:58 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Note

AM Stretch 35min.

Monday Oct 16, 2017 #

Running 1:10:00 [3] 15.71 km (4:27 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run.

Core 10:00 [3]

PM Core.

Sunday Oct 15, 2017 #

Running warm up/down 20:30 [2] 4.1 km (5:00 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 16:05 [5] 4.1 km (3:55 / km) +85m 3:33 / km
shoes: Inov-8 X-Talon 190

AM FWOC Fall Series at SAIT/Riley Park at 1:4000. I designed the course but ran it for a workout and to see how fast I could potentially run a sprint course. Felt a bit tired from the start.

Running warm up/down 15:00 [2] 2.88 km (5:12 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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