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Training Log Archive: D-MAN

In the 7 days ending Dec 22, 2018:

activity

time

miles

Running

4:01:45

32.16

(7:31)

51.76

(4:40)

Skiing

45:00

3.44

(13:06)

5.53

(8:08)

Strength

45:00

Orienteering

43:48

6.7

(6:32)

10.79

(4:04)

Core

30:00

Total

6:45:33

42.3

68.08

1:35

0:00

» now

Saturday Dec 22, 2018 #

Skiing 45:00 [3] 5.53 km (8:08 / km)

PM Classic ski on the river down below the house 1.2 km loop. Thought skiing would be better on my knee just to give running a bit of a break. Took it pretty easy in the beginning. Pretty slow conditions. Really nice out actually -7C, very light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Friday Dec 21, 2018 #

Note
(rest day)

PM Stretch 20min.

Thursday Dec 20, 2018 #

Running 1:20:00 [3] 17.71 km (4:31 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Long run on the gravel N of Weyburn and back. Felt pretty good. Very nice out -1C/1C, basically no wind at all which was great. Just a bit from the W. My knee is a bit sore afterwards to the touch...

Strength 15:00 [3]

PM Strength/Core.

Note

AM/PM Stretch 30min.

Wednesday Dec 19, 2018 #

Running 30:05 [3] 6.56 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run in Weyburn, E along the pathway. Super tired from driving. Nice out -1C/-6C with the NW wind at 17 km/h.

Core 10:00 [3]

PM Core.

Tuesday Dec 18, 2018 #

Running warm up/down 15:00 [2] 3.19 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 22:58 [4] 5.61 km (4:06 / km)
shoes: Inov-8 X-Talon 190

PM Sprint Training at Ranchlands at 1:4000. Made another great course. Made some longer route choice which were really hard to tell the shortest/fastest way. #10-6m, #14-60m (I think the snow and ice made me change my decision to the longer choice which probably wouldn't have happened in good conditions), #15-8m, #26-8m-made one wrong turn a building early, #29-50m-stupid decision chasing Mike, also kind of wanted to take a different route. Kind of annoyed with all these longer choices but oh well made a tons more good choice. Felt a bit tired especially with the longer course. Good conditions mostly dry pavement. Nice out shorts and T, 6C, light wind.

Running warm up/down 15:00 [2] 2.92 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 20min.

Monday Dec 17, 2018 #

Running 1:10:00 [3] 15.07 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights/Mountview and back. Felt ok...could notice my knee ever so slightly. Nice out 9C, W 20 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Dec 16, 2018 #

Running warm up/down 15:00 [2] 3.18 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm up run.

Orienteering 20:50 [4] 5.18 km (4:01 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at MRU at 1:4000. In the detailed sections off the main map, went into one area I haven't been in before. I made a longer course that was great. Really good training. Icy and snowy in a lot of places but mostly dry pavement which was nice. Good routes and decisions. Nice out -1C. Felt ok. Tough to keep a good tpk with the snow and ice.

Running warm up/down 16:40 [2] 3.13 km (5:19 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60 min.

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