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Training Log Archive: D-MAN

In the 7 days ending Oct 27, 2018:

activity # timemileskm+m
  Running6 5:56:05 49.44(7:12) 79.56(4:29) 160
  Strength3 45:00
  Core3 30:00
  Orienteering1 19:00 3.07(6:11) 4.94(3:51) 15
  Total6 7:30:05 52.51 84.5 175

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Saturday Oct 27, 2018 #

Note
(rest day)

PM Stretch 60min.

Friday Oct 26, 2018 #

Running 1:30:00 [3] 19.43 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run to Winston Heights-Mountview and then S down the Elbow Pathway to the Zoo and back. 2C/6C, light S wind. Felt pretty good once I got warmed up.

Core 10:00 [3]

AM Core.

Thursday Oct 25, 2018 #

Running warm up/down 15:30 [2] 3.4 km (4:34 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running 20:43 [4] 6.18 km (3:21 / km) +80m 3:09 / km
shoes: New Balance Zante Orange 2016

AM/PM Perimeter loops with Bill. Did 3x and then 1 L-loop R3'. Felt good. Windy up top and got worse for 2,3,4. Quite happy with the times but took long rests to make them fast. Nice out 14C, W 26 km/h.
Times:
5:49.62 1.71km
5:44.67 1.71km
5:42.50 1.70km
3:26.92 1.06km

Running warm up/down 15:15 [2] 3.05 km (5:00 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Oct 24, 2018 #

Running 1:02:55 [3] 13.88 km (4:32 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run around Banff Trail, through SAIT and along Sunnyside ridge and back. Ran with Bill for 40min. Felt good. Nice out 12C, light wind.

Core 10:00 [3]

PM Core.

Tuesday Oct 23, 2018 #

Running warm up/down 15:30 [2] 3.38 km (4:35 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running tempo 20:01 [4] 5.69 km (3:31 / km) +80m 3:17 / km
shoes: New Balance Zante Orange 2016

AM Tempo around the perimeter loop at Canmore Park. Did 3 and a bit loops. Felt pretty good. 8C, light W wind.
Times:
6:07.70 1.71km
6:06.50 1.70km
5:58.82 1.72km

Running warm up/down 15:30 [2] 3.24 km (4:47 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Oct 22, 2018 #

Running 1:10:05 [3] 15.09 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run to Winston Heights-Mountview and back. Felt ok. -2C/0C, light S wind.

Core 10:00 [3]

AM Core.

Sunday Oct 21, 2018 #

Running warm up/down 15:16 [2] 3.24 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 19:00 [4] 4.94 km (3:51 / km) +15m 3:47 / km
shoes: Inov-8 X-Talon 190

AM/PM Fall Series at Prince's Island Park at 1:5000. Michael's course and partially a new map which was tricky and perfect for a sprint. Lost about 10s between 2-4 as the map was old there and not right. Lost 3s to #6 with a slightly longer route because I exited the control wrong so just went with it, #13-10s was trying to plan ahead and lost track where I was, if the boulders would have been mapped it would have only been 3-5s. Other than that I tried to push the pace when I could. Happy that I saw all the fences and took really good routes. Awesome course. 10C, light wind, didn't feel great in the legs.

Running warm up/down 15:20 [2] 2.98 km (5:09 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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