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Training Log Archive: D-MAN

In the 7 days ending Jan 13, 2018:

activity # timemileskm+m
  Running6 5:57:05 50.41(7:05) 81.12(4:24)
  Strength3 45:00
  Core2 20:00
  Total6 7:02:05 50.41 81.12

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SuMoTuWeThFrSa

Saturday Jan 13, 2018 #

Note
(rest day)

PM Stretch 30min.
AM Hike around Nose Hill 3h7min (8.61km)

Friday Jan 12, 2018 #

Running 1:30:40 [2] 18.92 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run down tot eh river and West to Shouldice Park and back. Super tired and sore from yesterday. Cold -27Cish.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Thursday Jan 11, 2018 #

Running warm up/down 15:08 [2] 3.15 km (4:48 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running intervals 22:32 [4] 7.24 km (3:07 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess in the Oval. 4xMile r3', R5'4x200m r90''. Each mile was actually 1612m. Goal was 5:00-5:05 so basically thought I was going to die. Quite happy with the times. The last mile hurt.
Times:
5:04.75
5:07.15
5:07.32
5:07.20

31.47
32.15
31.52
31.22

Running warm up/down 14:18 [2] 2.7 km (5:18 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 6 laps.

Strength 15:00 [3]

AM/PM Strength/Core.

Wednesday Jan 10, 2018 #

Running 45:00 [2] 9.44 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run over towards Winston Heights-Mountview and back. Really cold here now -22Cish/-30Cish with the wind. Felt like a slog and it was, didn't feel particularily good either. Kept it short since tomorrows workout is going to be a killer.

Note

PM Stretch 60min.

Tuesday Jan 9, 2018 #

Running warm up/down 13:05 [2] 2.84 km (4:36 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up over to the university.

Running intervals 15:08 [4] 4.63 km (3:16 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Intervals with Mike. 3x3min followed by 6x1min 1min run rest between everything. Felt pretty good. -8C, -16Cish with the wind. First couple were into the wind and a few of the 1min ones. Icy and snowy in a lot of spots.

Running 8:09 [3] 1.37 km (5:57 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Running in between intervals.

Running warm up/down 12:20 [2] 2.53 km (4:52 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run back home.

Strength 15:00 [3]

AM Strength/Core.

Monday Jan 8, 2018 #

Running 1:10:10 [3] 16.02 km (4:23 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W to just past Edworthy Park bridge and back. Really nice out 6Cish. Good enough for shorts. Fely really good today.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Jan 7, 2018 #

Running warm up/down 15:20 [2] 3.37 km (4:33 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run down to the river.

Running tempo 20:00 [4] 5.83 km (3:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Tempo West along the river pathway. Felt really good to finally do a workout since its not frigid in Calgary. Had my own random bike pacer for the first half which was nice. Warm -1Cish.

Running warm up/down 15:15 [2] 3.08 km (4:57 / 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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