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Training Log Archive: D-MAN

In the 7 days ending Jan 19, 2019:

activity # timemileskm+m
  Running6 4:31:07 34.82(7:47) 56.04(4:50) 360
  Strength3 45:00
  Orienteering2 36:37 5.71(6:25) 9.19(3:59) 130
  Core3 30:00
  Total6 6:22:44 40.53 65.23 490

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SuMoTuWeThFrSa

Saturday Jan 19, 2019 #

Running 30:00 [3] 6.47 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run W towards Winston Heights/Mountview and back. Nice and short. Felt pretty good. Still cold out -13C/-15C, SW wind at 25 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Friday Jan 18, 2019 #

Running 1:20:00 [3] 14.88 km (5:23 / km) +360m 4:48 / km
shoes: Inov-8 X-Talon 212

PM Longer run up to Nose Hill and around there for a bit and back. About 10cm of fresh snow made it slower. Also quite a bit of climb and ran a fair bit cross country which also made it slower. Felt alright. Cold -16C/-23C, SE 11 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Thursday Jan 17, 2019 #

Running 1:01:00 [2] 12.47 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights/Mountview and back. Felt a bit tired. About 5cm of fresh snow. Colder -14C/-22C with the SE wind at 15 km/h.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Jan 16, 2019 #

Note

PM Hike around Nose Hill 2h30min (5.65km)
PM Stretch 90min.

Tuesday Jan 15, 2019 #

Running warm up/down 14:27 [2] 3.15 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running intervals 10:01 [4] 2.89 km (3:28 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Intervals 10min tempo R5' 5x300m r60'' R3'. Tempo was outside. Didn't feel great to start but started to feel better by the end. Pretty nice out -3C/-8C, SE 15 km/h.

Running intervals 8:17 [4] 3.0 km (2:46 / km)
shoes: New Balance Zante Orange 2016

PM Intervals 10min tempo R5' 5x300m r60'' R3'. Tempo was outside. In the Oval with Jess and Mike. Felt pretty good. Pretty tough and pretty good times.
Times:
50.55
50.12
49.46
50.77
50.37

49.60
50.50
49.85
49.25
47.02

Running warm up/down 10:35 [2] 1.8 km (5:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Ice bath 10min.
PM Steam 15min.
PM Stretch 20min.

Monday Jan 14, 2019 #

Running warm up/down 15:00 [2] 3.17 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 17:39 [4] 4.56 km (3:52 / km) +60m 3:38 / km
shoes: Inov-8 X-Talon 190

PM Sprint training at Ranchlands at 1:4000. Re ran the course from yesterday since I wasn't too happy with it. Tried to push harder and take some better routes. Tough to keep the speed in the technical section. Took 1:19 off of my time yesterday so it was a success. A bit tired but felt good. Almost no snow and just some ice. Nice out 10C, N wind at 24 km/h.

Running warm up/down 10:00 [2] 1.81 km (5:31 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Sunday Jan 13, 2019 #

Running warm up/down 15:05 [2] 3.2 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 18:58 [4] 4.63 km (4:06 / km) +70m 3:49 / km
shoes: Inov-8 X-Talon 190

PM Sprint training at Ranchlands at 1:4000 with Michael, Jan, Michael and David. A really nice course that I made. Felt a bit tired. Pretty decent, a few unnecessary hesitations, a few longer routes. Chose the longer option on the long leg but it was made worse by the unmapped contours so had to climb way more than I thought. Lost about 15-20s there. Would have liked to push harder but didn't have it in the legs. Almost no snow and just some ice. Nice out 7C, light wind. Knee a tiny bit sore to touch in the same one spot afterwords but not bad at all.

Running warm up/down 16:42 [2] 3.2 km (5:13 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

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