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Training Log Archive: D-MAN

In the 7 days ending Sep 15, 2018:

activity

time

miles

Running

6:13:38

50.37

(7:25)

81.07

(4:37)

120

Orienteering

46:47

5.87

(7:59)

9.44

(4:57)

Strength

30:00

Core

10:00

Total

7:40:25

56.24

90.51

120

1:25

0:00

» now

Saturday Sep 15, 2018 #

Running warm up/down 15:15 [2] 2.99 km (5:06 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 34:03 [5] 5.96 km (5:43 / km)
shoes: Inov-8 OROC 280 2016

PM AOA MIddle Champs at Redwater at 1:7500. Bit of a shaky start. #4- was going fine until I hit a junction on the trail that wasn't on the map...well the control line went through it so it was not visible which completely confused me and forced me to run back, lost 3min and I was way to pissed off to have a mistake like that. Just went downhill from there. Couldn't really make sense of the map/terrain either. Cold 2C and rain which was not ideal. 3rd behind some good runs by Jan and Michael. Course distance was 4km.

Running warm up/down 15:09 [3] 2.72 km (5:34 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Note

PM Stretch 30min.

Friday Sep 14, 2018 #

Note

AM/PM Stretch 60min.

Running 15:15 [3] 3.28 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering race 12:44 [5] 3.48 km (3:40 / km)
shoes: Inov-8 X-Talon 190 2018

PM AOA Sprint Champs in Edmonton at Mill Woods Park at 1:4000. Pretty good race and felt good, thought the long drive would effect me more than I thought it did. Better course than i was expecting with some route choice. It was dusk when I was running which made reading the map a bit more challenging than normal. Lost 8s to #2 because the center of the control circle did not match the description, hesitant to #4 and #8, somehow lost 11-15s with my route to #10. 1st. Cool around 5C.

Running warm up/down 15:00 [2] 2.57 km (5:50 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Thursday Sep 13, 2018 #

Running 1:10:00 [3] 15.19 km (4:36 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run through Varsity and back. Felt ok. Cool 2C/1C, light N/NE wind.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Sep 12, 2018 #

Running 1:00:00 [3] 12.96 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run with Roman and Sam from Roman's, E along the river path past the zoo, up Bottomlands and back to the river and back. Felt good. Cool 4C with a N wind at 20 km/h.

Tuesday Sep 11, 2018 #

Running warm up/down 15:15 [2] 3.25 km (4:42 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running 22:23 [3] 6.3 km (3:33 / km) +120m 3:15 / km
shoes: Nike Air Zoom Pegasus 34 Blue

AM L-loops at Canmore Park. Recovery was 1:45 for the first one and then 2'-1:58 easy run. Didn't feel that good, felt tired in the body and legs. Nice out 13C, S wind at 13 km/h.
Times:
1.05km 3:44.40
1.05km 3:45.90
1.05km 3:44.35
1.05km 3:44.35 20m climb each interval.
1.05km 3:44.22
1.05km 3:39.99

Running 9:51 [2] 1.61 km (6:07 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Easy run in between intervals.

Running warm up/down 15:00 [2] 2.92 km (5:08 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Warm down run.

Monday Sep 10, 2018 #

Running 1:10:00 [3] 15.15 km (4:37 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run to Winston Heights-Mountview and back. Nice out around 15C, light wind. Felt pretty good.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Sep 9, 2018 #

Running warm up/down 15:30 [2] 3.28 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running tempo 20:00 [4] 5.66 km (3:32 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Tempo through Varsity. Didn't feel great but managed a good pace. 9C/10C, 15 km/h N wind.

Running warm up/down 15:00 [2] 3.19 km (4:42 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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