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Training Log Archive: D-MAN

In the 7 days ending Jun 23, 2018:

activity # timemileskm+m
  Running6 6:34:14 53.1(7:25) 85.46(4:37)
  Orienteering3 1:00:20 9.13(6:36) 14.7(4:06)
  Strength3 50:00
  Core3 30:00
  Total6 8:54:34 62.24 100.16

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Saturday Jun 23, 2018 #

Note
(rest day)

Friday Jun 22, 2018 #

Running 1:30:00 [2] 18.53 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Long run down to the river and then W to Shouldice park and back. Felt completely dead from the week and especially yesterday. Not sure if I got anything out of this workout? 23C felt like 25C, light wind.

Core 10:00 [3]

AM/PM Core.

Thursday Jun 21, 2018 #

Running warm up/down 18:00 [2] 3.75 km (4:48 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 12:30 [4] 4.2 km (2:59 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills with Jess and Scott, 1200m r3', 1000m r2:30', 800m r2', 600m. 5km pace down to 3km pace. R4' 2x300m r1' faster. Still a bit sore from weights on Tues so my legs didn't feel great. Tough workout but pretty good times! Warm out 23C felt like 26C, E wind at 11 km/h.

Times:
3:41.82
3:01.67
2:23.35
1:44.77

50.25
48.15

Running warm up/down 13:00 [2] 2.43 km (5:21 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Running warm up/down 15:15 [2] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 17:23 [4] 4.06 km (4:17 / km)
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at Ranchlands at 1:4000. Raphael's course with added fences which was a super tricky training. Wanted to simulate tired legs for WOC since the sprint Q and F are in the same day. Really felt the full effect of not having flags out which made this one tough. I think I missed #5 (wrong building gap). Pretty good route choices except one bad one to #20 where it was 40m longer so lost about 8-10s. Also made too many hesitations..maybe 3 at 5s per. Need to run this course again and see if fresher legs and brain will help and definitely need to do two sprint training's in a day to get use to it. Tired but not bad. It seemed like I had good speed but there were lots of turns, narrow paths and stairs which probably made a bit of an impact. 22c with a strong NW wind at 30 km/h which was tough running into.

Running warm up/down 10:00 [2] 1.87 km (5:21 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength.

Wednesday Jun 20, 2018 #

Running warm up/down 15:15 [2] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run to Canmore Park.

Orienteering 23:12 [3] 5.47 km (4:14 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM FWOC Wednesday night meet at Canmore Park at 1:5000. Didn't start off well to #1 lost about 15s. #3 was in the wrong spot which screwed me up going to #4, ended up skipping #9 with all the lines by the control and I am sure this wouldn't have happened had there been extra descriptions (I realized after I was done), #11 was in the wrong spot..well the description was wrong. Pretty frustrating. A bunch of other controls were slightly off as well. Nice night 25C, light wind. I took it easier tonight since I have a tough training day tomorrow.

Running warm up/down 15:15 [2] 2.93 km (5:12 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Note

PM Stretch 60min.

Tuesday Jun 19, 2018 #

Running warm up/down 17:06 [3] 3.78 km (4:31 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 13:33 [4] 4.8 km (2:49 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills Track with Jess and Scott, 6x 600m, 200m r1', R3'. Felt pretty good but was completely dead by the end. Nice out 20C with a SE wind at 15 km/h. Into the wind for the second 200m of all the 600s and into the wind for all the 200s.
Times:
1:45.25
32.32
1:44.47
32.15
1:44.42
31.60
1:42.95
32.44
1:41.62
32.55
1:43.02
31.10

Running warm up/down 13:30 [2] 2.38 km (5:40 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 20:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running 30:00 [2] 6.34 km (4:44 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run around Banff Trail and Canmore Park. Really tired but felt a bit better by the end. Nice out 24C.

Monday Jun 18, 2018 #

Running 1:10:20 [3] 15.36 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run down to the rover and then W and back. Felt pretty good. Nice out 20C, E light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Jun 17, 2018 #

Running warm up/down 15:15 [2] 3.17 km (4:49 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 16:22 [4] 4.18 km (3:55 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at MRU at 1:5000. Another one of Patrick's courses, good mix of fast running and technical sections with added impassable features. Good routes throughout. Kept a good pace up but was slowed down a lot with all the stairs. A few tiny hesitations less than 3 sec. My legs didn't feel that fresh. Nice out 17C.

Orienteering 3:23 [4] 0.99 km (3:25 / km)
shoes: Inov 8 F-lite 195-Pink

AM Ran the last technical section after about 3min rest to try and simplify and take a few slightly different routes. Also thought my speed should have been better at the end of the course in this section so I did it again.

Running warm up/down 15:15 [2] 3.02 km (5:03 / km)
shoes: Inov 8 F-lite 195-Pink

AM Warm down run.

Strength 15:00 [3]

AM/PM Strength/Core.

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run to Canmore Park and around Banff Trail. Felt tired...what a surprise. Nice out 19Cish.

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