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Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running5 7:06:30 59.02(7:14) 94.99(4:29) 290
  Strength3 45:00
  Core2 20:00
  Total5 8:11:30 59.02 94.99 290
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TuWeThFrSaSuMo

Sunday Mar 17 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill.

Running 7:05 [4] 2.36 km (3:00 / km)
shoes: New Balance Zante Orange 2016

AM Testing on the treadmill, 12.4 mph until exhaustion. Felt a bit tired in the legs. Think I could have gone a bit longer, oh well.

Running warm up/down 10:00 [2] 2.06 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down on the treadmill.

Running 40:03 [3] 9.02 km (4:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Progression run, 10' at 5:00 pace, 10' at 4:40 pace, 10' at 4:20 pace, 10' at 4:00 pace. Did this right after the treadmill run so was still pretty tired so decided to do this instead of a tempo. Nice out 7C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Hike around Nose Hill 3h10min (7.05km)
PM Stretch 60min.

Saturday Mar 16 #

Note
(rest day)

AM Hike around Nose Hill 3h20min (7.83km)
PM Stretch 105min.

Friday Mar 15 #

Running 1:30:00 [3] 19.52 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run down to the river and then W and back. Haven't gone down to the river in a long time so that was nice, construction is finished so probably will go down more now. Felt pretty good a bit tired from yesterday but not bad. A good ending to a 100 plus km week. Nice out 2C, E 19 km/h.

Core 10:00 [3]

PM Core.

Note

AM Stretch 30min.

Thursday Mar 14 #

Running warm up/down 10:00 [2] 2.04 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill

Running 24:00 [4] 6.63 km (3:37 / km)
shoes: New Balance Zante Orange 2016

AM/PM Testing on the treadmill. 15' at 10.3 mph r12' 6' at 10.3 mph r12' 3' at 10.3 mph. Not that tough just boring.

Running warm up/down 5:00 [2] 1.02 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run on the treadmill.

Running warm up/down 15:30 [2] 3.24 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run at Edworthy.

Running hills 18:05 [4] 4.32 km (4:11 / km) +290m 3:08 / km
shoes: New Balance Zante Orange 2016

PM Hills at Edworthy with Mike, 3x 3' r2' 2' r2' 1' r4'ish down to the bottom. All recovery was running downhill. Felt pretty good. Tough going uphill into the wind. Nice out 1C/-5C S 26 km/h.

Running 24:14 [2] 4.6 km (5:16 / km)
shoes: New Balance Zante Orange 2016

PM Easy run in between intervals.

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Mar 13 #

Running 1:00:00 [2] 12.71 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run N on Nose Creek path and back. Felt a bit tired but not bad after yesterday. Nice out -1C/-6C, N 15 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Tuesday Mar 12 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up on the treadmill.

Running 3:00 [4] 1.0 km (3:00 / km)
shoes: New Balance Zante Orange 2016

AM Treadmill testing 12.4 mph for 3'.

Running warm up/down 10:00 [2] 2.08 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm down run on the treadmill.

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run along the river across from Edworthy.

Running intervals 30:06 [4] 8.66 km (3:29 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals along the river path with Mike. 1,2,3,4,5,5,4,3,2,1 min R1' easy run. Felt pretty good. Nice out 0C/-5C, E 15 km/h.

Running 9:17 [2] 1.64 km (5:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy run in between intervals.

Running warm up/down 15:10 [2] 2.92 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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