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Training Log Archive: D-MAN

In the 7 days ending Apr 28, 2012:

activity	#	time	miles		km		+m
Running	6	3:59:54	25.9	(9:16)	41.68	(5:45)	1217
Cycling	4	3:51:09	62.03		99.82		915
Orienteering	3	2:22:30	13.37	(10:39)	21.52	(6:37)	824
Flexibility	3	55:00
Mountain Biking	1	33:47	6.11	(5:32)	9.83	(3:26)	180
Speed Skating Training	1	14:00
Total	7	11:56:20	107.41		172.85		3136
[1-5]	7	11:01:20

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Saturday Apr 28, 2012 #

Running 30:06 [2] 5.74 km (5:15 / km) +129m 4:43 / km
ahr:145 max:159 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to Bowmont and back around Montgomery for a short loop. Nice morning 9C no wind.

Flexibility 20:00 [0]

AM/PM Stretch.

Cycling 2:11:25 [3] 64.3 km (2:03 / km) +670m 1:57 / km
ahr:134 max:167 shoes: Northwave Revolution Road Shoe

PM Bike out to C.O.P., up the hill, Old Banff Coach Rd SW, Range Road 31, Township Road 245, Range Road 33, Township Road 244 to Cowboy Trail and back the same way. Nice afternoon 12/14C with a light SE wind.
Average 29.4 km/h
Max Speed 61.4 km/h
247.5 kilometers to date. (Accumulative from before and now 5517.9 Kilomiters to date)

Friday Apr 27, 2012 #

Running warm up/down 21:39 [2] 4.06 km (5:20 / km) +101m 4:45 / km
ahr:139 max:164 shoes: Nike Air Pegasus 27 2011

PM Warm up run with Patrick at Rafter Six.

Orienteering 43:58 [3] 6.02 km (7:18 / km) +328m 5:44 / km
ahr:165 max:183 shoes: La Sportiva Crosslite #2 2010

PM Ran the 2011 Barebones Middle distance at Rafter Six with Patrick alternating leading every two controls. Navigation wasn't all there today, was not careful enough near the controls. Had 3 pretty good legs and the rest was really sloppy near the control. I guess my internal compass is not as good as the real thing...Distance is what I ran, same with the climb. Nice afternoon since the rain held off, around 7C.

Running warm up/down 2:53 [1] 0.45 km (6:23 / km) +4m 6:07 / km
ahr:131 max:137 shoes: La Sportiva Crosslite #2 2010

PM Warm down jog back to the car.

Thursday Apr 26, 2012 #

Cycling warm up/down 15:00 [2]
shoes: Northwave Revolution Road Shoe

PM Warm up spin on the wind trainer.

Speed Skating Training 14:00 [3]

PM Imitations at home. 5x1'-weight transfer r' R3' 5x1'-dry skate r1' R3' 2'-weight transfer r2' 2'-dryskate.

Running 1:11:10 [2] 12.23 km (5:49 / km) +385m 5:02 / km
ahr:140 max:169 shoes: La Sportiva Crosslite #2 2010

PM Run down to Edworthy and out to C.O.P. with Patrick. Light rain made for a cooler run 6C with a light E wind. Felt tired, legs were heavy from the speed skating training.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Apr 25, 2012 #

Cycling 31:06 [2] 12.57 km (2:28 / km) +124m 2:21 / km
shoes: Nike Air Trail Pegasus

PM Bike East along the Bow River Pathway across to the south side at Crowchild, to Shaganappi Point Golf Course and back the same way. A nice 10C, light S wind.

Cycling 42:21 [2] 19.19 km (2:12 / km) +121m 2:08 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Eau Claire Market for orienteering. Warm again 18C/13C wind light S/E 15 km/h.

Running 38:06 [2] 6.59 km (5:47 / km) +213m 4:59 / km
ahr:141 max:159 shoes: Nike Air Pegasus 27 2011

PM Run/Extended warm up with Patrick. Warm 18C light W wind, alot of people working out downtown.

Orienteering race 20:49 [4] 3.9 km (5:20 / km) +97m 4:45 / km
ahr:183 max:194 shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at Prince's Island Park. Good race, chickened out crossing the lake that was marked crossable going to #9, probably was knee deep but didn't want to risk it so lost a good minute going around- some knew fences that made the trip longer and then almost was eaten by a goose protecting its nest and eggs! One other unfortunate mistake going to #7 thought I would just see it with my head up but was pulled off to the right by some people sitting down- thought they were around the control. 15C strong wind from the E. Actually ran 4.7 km, climb is what I did. Leg felt pretty good.

Running warm up/down 6:44 [1] 1.05 km (6:25 / km) +36m 5:28 / km
ahr:134 max:144 shoes: Nike Air Pegasus 27 2011

PM Warm down jog with Patrick.

Tuesday Apr 24, 2012 #

Cycling 11:17 [2] 3.76 km (3:00 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Running 52:46 [1] 8.47 km (6:14 / km) +285m 5:20 / km
ahr:137 max:165 shoes: Asics GEL-Speedstar® 4 2010

PM Easy run through the trails at Bowmont. Nice afternoon 15C wore a extra long sleeve shirt to try and get a little extra heat training in but didn't do much with the cool north wind and a bit of rain at the start and end. Left Sartorius muscle was a bit sore at the start but felt fine as the run went on and no pain at the end either.

Flexibility 20:00 [0]

PM Stretch.

Monday Apr 23, 2012 #

Mountain Biking 33:47 [2] 9.83 km (3:26 / km) +180m 3:09 / km
ahr:118 max:151 shoes: Nike Air Trail Pegasus

PM Mountain bike through the trails at Bowmont and then around Montgomery for a bit. I had to get outside since it was 25C with a strong wind from the W at 30 km/h. Left Sartorius muscle was sore a bit not 100% yet.

Sunday Apr 22, 2012 #

Running warm up/down 16:30 [2] 3.09 km (5:20 / km) +64m 4:50 / km
shoes: Nike Air Pegasus 27 2011

AM Warm up run with MrPither.

Orienteering race 1:17:43 [4] 11.6 km (6:42 / km) +399m 5:43 / km
shoes: La Sportiva Crosslite #2 2010

AM FWOC Prairie Opener on the SL Ranch Map at 1:15000. Fairly good run for the first one of the season. Somehow decided halfway to #1 I didn't need to look at my compass or map and I paid for it in the form of 3-4 minutes lost. Had some trouble with the 1:15000 scale and my eyes can't see those thin blue north arrows. After relocating got #1 fine, hooked #4, a bit slow to #7, got mixed up with the hills going to #12 and hooked it badly, again going to #16 mixed the hills up and convinced myself I was one over when I really was right on track-didn't see the light green stupid colour blind eyes, tiny brain cramp near the end- left #19 the wrong direction for a few meters. All in all pretty decent run, left Sartorius muscle was sore at the end, might have to take an easy week? Nice day but I am not ready for warm weather running yet, 20C with a light wind. Actually ran 13.7 km and the climb is what I did.

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