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Training Log Archive: dkonotopetz

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Running9 11:04:13 76.63(8:40) 123.33(5:23) 444
  Cycling5 3:06:46 42.0(4:27) 67.6(2:46)
  Strength5 44:00
  Football1 10:00
  Ultimate Frisbee1 10:00
  Total18 15:14:59 118.64 190.93 444

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Sunday Nov 30, 2008 #

Running 55:59 [3] 11.19 km (5:00 / km) +52m 4:53 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 28:18 (5.52 km.) and 27:41 for the last 5.67 km.

Saturday Nov 29, 2008 #

Strength 15:00 [2]

Friday Nov 28, 2008 #

Strength 5:00 [2]

Thursday Nov 27, 2008 #

Running long 2:10:00 [1] 22.68 km (5:44 / km) +66m 5:39 / km
shoes: Nike Air Pagasus 2007+ Clim

Along the Assiniboine River trail, Annabella St., Rover Ave., along the Red River, across the Redwood Bridge, Glenwood Cr., Didby Ave., Henderson Hwy., Midwinter Ave., Nairn Ave., Desalaberry Ave., Watt St., Archibald St., Provencher Blvd., Tashe Ave., along the Red River, across the Norwood Bridge, Mayfair Ave., River Ave., Wellington Cr. and across the Omands Creek footbridge.

Tuesday Nov 25, 2008 #

Running 1:11:26 [2] 13.66 km (5:14 / km) +13m 5:12 / km
shoes: Nike Air Pagasus 2007+ Clim

Clifton St., Portage Ave., St James St., Wolseley Ave. W., along the train tracks, Grant Ave., Pembina Hwy., Osborne St., across the Osborne St. Bridge.

Friday Nov 21, 2008 #

Running 58:14 [3] 11.19 km (5:12 / km) +52m 5:05 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 29:35 (5.52 km.) and 28:39 for the last 5.67 km. Took off my gloves just past halfway through...hand get warm, even at -13, -20 wind chill. Picked up the pace about 20-30% on areas with no ice. Good to finally go for a run after a busy week at school.

Thursday Nov 20, 2008 #

Ultimate Frisbee 10:00 [1]
shoes: Nike Air Pegasus 2006

In Teaching Individual PA.

Sunday Nov 16, 2008 #

Running 59:22 [2] 11.19 km (5:18 / km) +52m 5:11 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 29:11 (5.52 km.) and 30:11 for the last 5.67 km.

Saturday Nov 15, 2008 #

Running 34:29 [2] 6.73 km (5:07 / km) +14m 5:04 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave. to the MOA office and back from The Forks 4 hours later.

Tuesday Nov 11, 2008 #

Running 2:16:02 [1] 23.34 km (5:50 / km) +103m 5:42 / km
shoes: Nike Air Pagasus 2007+ Clim

Along the train tracks to the Dump Hill, Midland St., Notre Dame Ave., Fort St., Graham Ave., Water Ave., across the Esplanade Riel, Tache Ave., St. Mary's Ave., Rosewarne Ave., across the St.Vital Bridge, Osberne St. and across the Osborne Bridge.

Monday Nov 10, 2008 #

Running 1:07:20 [1] 12.16 km (5:32 / km) +40m 5:27 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path, Wellington Cr. and across the Maryland Bridge. To the footbridge 30:41 (5.52 km.) and 35:39 for the last 6.64 km. The hockey rink had been flooded...outdoor puck soon! Ice and snow covering the sidewalks and roads...5 more months of this. Almost ran into a deer in Assiniboine Park. I heard something in the trees on the river side of the bike path and a deer walks onto the path about 5 meters in front of me...scared the shit out of me!!

Saturday Nov 8, 2008 #

Strength 10:00 [1]

Friday Nov 7, 2008 #

Note

Happy winter!! 5+ cm. overnight/today. Found a 0.5 cm. spike in my leg today, probably from the Manitobans or Little Mountain Park...strange I didn't feel it sooner.
C • spike 2

Strength 5:00 [1]

Thursday Nov 6, 2008 #

Cycling 14:23 [1] 4.7 km (3:04 / km)

To the U of W and back.

Cycling 54:13 [1] 18.4 km (2:57 / km)

Sherburn St. to Grundy Ave., Notre Dame Ave., Weston St., Logan Ave., Keewatin St., to Church Ave. and Muir Rd. Time there, 31:05 (9.3 km.). Church Ave., Sheppard St., Selkirk Ave., McPhillips St., Notre Dame Ave. and Arlington St. Time back, 23:08 (9.1 km.). Hard going north there and easy going south back. 54 km./hr. north east wind, 0, -8 wind chill, snow, ice pellets, rain. Likely the last biking until April.

Wednesday Nov 5, 2008 #

Cycling 38:31 [2] 14.1 km (2:44 / km)

To the U of W and back 3 times.

Tuesday Nov 4, 2008 #

Cycling 12:29 [2] 4.7 km (2:39 / km)

To the U of W and back.

Strength 9:00 [1]

In Teaching Individual PA.

Football 10:00 [1]

After Teaching Individual PA.

Cycling 18:03 [3] 7.2 km (2:30 / km)

Sherburn St. to Grundy Ave. and back.

Monday Nov 3, 2008 #

Cycling 12:23 [2] 4.7 km (2:38 / km)

To the U of W and back.

Running 51:21 [4] 11.19 km (4:35 / km) +52m 4:29 / km
shoes: Asics Gel-Nimbus 8 2007

Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 25:58 (5.52 km.) and 25:23 for the last 5.67 km. +18, 33 km./hr. south wind. Weird to see the temporary hockey rinks set us on a hot day like this...amazing!

Cycling 12:33 [2] 4.7 km (2:40 / km)

To the U of W and back.

Saturday Nov 1, 2008 #

Cycling 24:11 [2] 9.1 km (2:39 / km)

McDermot Ave. and Main St. and back.

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