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Training Log Archive: D-MAN

In the 7 days ending Mar 31, 2012:

activity # timemileskm+m
  Running5 5:32:42 37.84(8:48) 60.9(5:28) 1525
  Cycling5 2:57:54 38.49 61.94 583
  Strength2 1:40:00
  Mountain Biking1 1:00:01 8.59(6:59) 13.83(4:20) 304
  Orienteering1 58:21 3.19(18:18) 5.13(11:22) 363
  Flexibility4 55:00
  Regeneration3 32:00
  Total6 13:35:58 88.11 141.8 2775
  [1-5]6 12:08:58

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Saturday Mar 31, 2012 #

Running warm up/down 15:53 [2] 2.85 km (5:34 / km) +46m 5:09 / km
ahr:142 max:160 shoes: La Sportiva Crosslite #2 2010

AM Warm up run with Patrick on the Elbow Bluffs map.

Orienteering 58:21 [2] 5.13 km (11:22 / km) +363m 8:24 / km
ahr:145 max:172 shoes: La Sportiva Crosslite #2 2010

AM First orienteering training session of the year at Elbow Bluffs 1:10 000 with Patrick. Ran the 2007 team trials Middle distance 3.9 km. Very vague in places, made some mistakes but also had some good legs. Took it really easy and didn't push at all. Tough/slow going through some deep snow in places. Flags would have made it much easier. Nice morning near 0 C and warming up to probably 3 C.

Running warm up/down 8:38 [2] 1.34 km (6:27 / km) +57m 5:19 / km
ahr:142 max:156 shoes: La Sportiva Crosslite #2 2010

Warm down run back to the car with Patrick.

Cycling 1:39:27 [3] 44.0 km (2:16 / km) +533m 2:08 / km
shoes: Northwave Revolution Road Shoe

PM Bike to Edworthy Park and out to C.O.P., up the hill and out Springbank Rd and down Old Banff Coach Rd to the Trans Canada and back. Nice afternoon ride, 11 C with a 15 km/h E wind.
Average 26.6 km/h
Max Speed 69.8 km/h
44.00 kilometers to date. (Accumulative from before and now 5314.4 Kilomiters to date)

Friday Mar 30, 2012 #

Cycling 11:47 [2] 3.76 km (3:08 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval.

Cycling 12:00 [2] 3.76 km (3:11 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 50:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core. Working on strengthening my calfs.

Regeneration 11:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Thursday Mar 29, 2012 #

Running 15:28 [2] 2.82 km (5:29 / km) +25m 5:15 / km
ahr:144 max:160 shoes: La Sportiva Crosslite #2 2010

AM Run down to Edworthy Park to meet with Patrick for a run.

Running 1:11:03 [2] 12.14 km (5:51 / km) +382m 5:03 / km
ahr:157 max:175 shoes: La Sportiva Crosslite #2 2010

AM Run with Patrick West through Edworthy Park to C.O.P. and back, included 6 sluggish strides at the end. Nice morning, 1/2C with virtually no wind. Felt sluggish and tired, but this is so fist week back so it is suspected. Really icy most of the way on the trails, so it was slow going trying not to fall, almost bailed a few times but wasn't alone, Patrick had a few close calls too.

Running 15:40 [2] 2.57 km (6:06 / km) +99m 5:07 / km
ahr:150 max:162 shoes: La Sportiva Crosslite #2 2010

AM Run back from Edworth Park, felt pretty dead on the way back.

Flexibility 15:00 [0]

AM Stretch.

Mountain Biking 1:00:01 [2] 13.83 km (4:20 / km) +304m 3:55 / km
shoes: Nike Air Trail Pegasus

PM Bike thorugh the trails of Bowmont Natural Area. Nice afternoon, 13C with a strong W wind at 31 km/h. Only muddy and wet in a few placing on the trails I went on. Max speed 37.6 km/h.

Wednesday Mar 28, 2012 #

Running 20:01 [1] 3.72 km (5:23 / km) +70m 4:55 / km
ahr:148 max:167 shoes: Asics GEL-Speedstar® 4 2010

AM Run around Montgomery nice and easy. Nice morning 2C, light S wind. Calfs were really tight and sore from weights yesterday, hamstrings not so much. Felt really slugish and I have a chest cold, alot of flem and a rough cough.

Flexibility 10:00 [0]

AM Stretch.

Cycling 21:00 [2] 6.66 km (3:09 / km) +50m 3:02 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Canmore Park to meet Patrick for a 30:00 tempo.

Running warm up/down 20:05 [2] 3.84 km (5:14 / km) +109m 4:35 / km
ahr:149 max:167 shoes: Nike Air Pegasus 27 2011

PM Warm up run with Patrick before the tempo.

Running tempo 30:47 [4] 7.24 km (4:15 / km) +157m 3:50 / km
ahr:180 max:186 shoes: Mizuno XC Wave Kaze 2 2010

PM Tempo (30:00) with Patrick at Canmore Park. We made a nice 1.81 km loop around the perimeter of the park. All of it was on grass which was nice and included two times up a decent hill each loop, reminded me of a cross country race. Nice afternoon, 13C with a noticeable wind on certain sections S at 15 km/h. Pretty well stayed on Patrick for the first two loops but started to fade, just tried to keep him in sight and did. Probably was running at my AnT or a bit above, was suppose to aim for a bit slower pace but figured it the first hard run of the year so my heart rate is probably not in check yet so might have been a bit bias to use it as an indication of how hard I was going. Overall felt pretty good, a bit tired but its my first week back to running full time and my chest is not feeling too good.

Running warm up/down 10:29 [1] 1.73 km (6:04 / km) +40m 5:26 / km
ahr:152 max:163 shoes: Mizuno XC Wave Kaze 2 2010

PM Warm down jog with Patrick.

Regeneration 10:00 [0]

PM Cold bath at home.

Tuesday Mar 27, 2012 #

Running 1:16:04 [3] 14.05 km (5:25 / km) +270m 4:56 / km
ahr:157 max:183 shoes: Asics GEL-Speedstar® 4 2010

AM Run down to Edworthy Park to meet Patrick for some sun AnT intervals, 3x6' R2'-easy jog and 6x20'' strides- about 100m. Was planning on doing some hills but the hill was too slippery/icy from the snow fall overnight. Nice morning, -2/-1 C with a light NW wind, some fresh snow on the ground, half/half melted.
23:26- warm up.
18:00- intervals- 6:00- easy jog.
2:00 strides- 9:00 easy jog.
17:36 - warm down.

Flexibility 15:00 [0]

AM Stretch.

Cycling 12:02 [2]
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 50:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core. Working on more running specific muscles.

Regeneration 11:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Monday Mar 26, 2012 #

Cycling 11:38 [2] 3.76 km (3:06 / km)
ahr:159 max:186 shoes: Adidas Casual

AM Bike to and back from the Oval.

Running 48:34 [2] 8.6 km (5:39 / km) +270m 4:53 / km
ahr:159 max:186 shoes: La Sportiva Crosslite #2 2010

PM Run around on the trails in Bowmont Park Natural Area. Cool snowy afternoon, 0 C felt like -4 C with the N wind at 13 km/h. Pretty much all single track, alot of up and down, almost all snow covered and muddy, groin was fine but have a cold/ chest cough. Ampted up the speed for the last 600m.

Flexibility 15:00 [0]

PM Stretch.

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