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Training Log Archive: D-MAN

In the 7 days ending May 5, 2012:

activity	#	time	miles		km		+m
Running	6	5:55:39	41.5	(8:34)	66.79	(5:19)	1534
Mountain Biking	2	2:11:13	20.89	(6:17)	33.62	(3:54)	627
Orienteering	2	1:46:02	8.65	(12:16)	13.92	(7:37)	929
Flexibility	3	1:28:00
Cycling	4	1:26:33	18.01	(4:48)	28.99	(2:59)	293
Speed Skating Training	2	14:00
Core	1	10:00
Total	7	13:11:27	89.05		143.32		3383
[1-5]	7	11:43:27

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Saturday May 5, 2012 #

Running 30:45 [2] 5.45 km (5:39 / km) +91m 5:12 / km
ahr:139 max:155 shoes: La Sportiva Crosslite #3 2012

AM Run over to the Childrens hospital and back. Woke up to 5cm of snow, mostly melted on the pavement. Cold morning for a run 0C felt like -6C with the N wind at 26 km/h. Could have used a neck warmer on the way back. Snowing at the beginning and raining at the end so I was wet on the way back and the N wind made it really cold, was fine going with the wind.

Flexibility 20:00 [0]

AM Stretch.

Running 30:21 [2] 5.94 km (5:07 / km) +150m 4:32 / km
ahr:144 max:164 shoes: La Sportiva Crosslite #3 2012

PM Run over to the Childrens Hospital, way warmer than this morning. 8C with a light N wind.

Friday May 4, 2012 #

Running warm up/down 14:31 [2] 2.61 km (5:34 / km) +103m 4:39 / km
ahr:141 max:166 shoes: La Sportiva Crosslite #3 2012

AM Warm up run with Patrick at Elbow Bluffs. New La Sportiva Crosslite shoes.

Orienteering 43:52 [3] 5.63 km (7:47 / km) +395m 5:46 / km
ahr:167 max:184 shoes: La Sportiva Crosslite #3 2012

AM Orienteering at Elbow Bluffs, ran a course similar to a past FWOC Club Champs course. Really good training session, no north lines made it tricky to keep the map orientated, really good run with some hooks, though I did pretty well for no flags. Nice morning, 12C and no snow left on the map, last time there was still quite a bit on the ground.

Running warm up/down 6:03 [1] 1.01 km (5:59 / km) +30m 5:13 / km
ahr:136 max:153 shoes: La Sportiva Crosslite #3 2012

PM Warm down jog back to the car.

Cycling 20:09 [2] 7.25 km (2:47 / km) +98m 2:36 / km
shoes: Adidas Casual

PM Bike to and back from the OVC to get my computer.

Mountain Biking 56:03 [3] 13.22 km (4:14 / km) +309m 3:48 / km
ahr:142 max:170 shoes: Nike Air Pegasus 27 2011

PM Mountain bike with Troy through the trails at Bowmont Park. Warm 15C wind W 17 km/h.

Thursday May 3, 2012 #

Cycling 18:44 [2] 5.95 km (3:09 / km) +82m 2:57 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Edworthy Park to go running.

Running 1:04:03 [2] 11.05 km (5:48 / km) +352m 5:00 / km
ahr:140 max:165 shoes: La Sportiva Crosslite #2 2010

PM Easy run with Patrick from Edworth to C.O.P. and back. Nice afternoon, 10C with a 20 km/h E wind.

Cycling 14:13 [2] 4.9 km (2:54 / km) +42m 2:47 / km
shoes: Adidas Casual

PM Bike to and back from Brentwood train station to go to MEC to get a new pair of LA Sportiva Crosslites.

Wednesday May 2, 2012 #

Running 30:22 [2] 5.39 km (5:38 / km) +100m 5:09 / km
ahr:137 max:153 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Childrens Hospital and back. Cool 5C, light E wind. Calfs sore from the track workout yesterday, especially the right one.

Speed Skating Training 8:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Imitations 2(4x1') R4'.

Core 10:00 [3]

AM Core 2(5exercisesx1'each continuous)R3' Front Bridge, Side Bridge-L/R 30", Sit Ups, Supermans, Bicycles.

Flexibility 20:00 [0]

AM Stretch.

Cycling 10:43 [2] 3.76 km (2:51 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval for Orienteering.

Running warm up/down 15:07 [2] 2.81 km (5:23 / km) +61m 4:51 / km
ahr:147 max:165 shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Running 15:16 [4] 3.5 km (4:22 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at the U of C. No mistakes, a perfect fast race, went fairly hard. Calfs still sore from Tuesday. Coolish night 6C, light E wind. Decided not to wear the gps and heart rate monitor.

Running warm up/down 6:13 [1] 1.03 km (6:02 / km) +10m 5:45 / km
ahr:135 max:144 shoes: Nike Air Pegasus 27 2011

PM Warm down jog with Patrick.

Tuesday May 1, 2012 #

Running 30:00 [3] 5.56 km (5:24 / km) +108m 4:55 / km
ahr:147 max:165 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Childrens Hospital and back home. Cool, light rain 5C light E wind.

Speed Skating Training 6:00 [3]

AM 3x2' weight transfer.

Flexibility 48:00 [0]

AM Stretch.

Cycling 22:44 [2] 7.13 km (3:11 / km) +71m 3:02 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Foothills Track.

Running warm up/down 16:51 [2] 3.32 km (5:05 / km) +77m 4:33 / km
ahr:142 max:158 shoes: Nike Air Pegasus 27 2011

PM Warm up run with Patrick.

Running intervals 13:04 [4] 4.0 km (3:16 / km)
ahr:164 max:182 shoes: Mizuno XC Wave Kaze 2 2010

PM Intervals at the Foothills Track with Patrick, 5(600m- r200m jog, 200m) R4'. Not the gratest weather 5C with light rain, NW wind at 20 km/h. Right calf started to tighten up after the 3rd set.
1st 600m interval- Time- 1:58 Avg-161 Max-180
1st 200m interval- Time- 0:38 Avg-169 Max-177
2nd 600m interval- Time- 1:58 Avg-165 Max-177
2nd 200m interval- Time- 0:38 Avg-163 Max-173
3rd 600m interval- Time- 1:58 Avg-166 Max-182
3rd 200m interval- Time- 0:38 Avg-165 Max-176
4th 600m interval- Time- 1:59 Avg-163 Max-181
4th 200m interval- Time- 0:38 Avg-158 Max-173
5th 600m interval- Time- 1:59 Avg-163 Max-179
5th 200m interval- Time- 0:38 Avg-163 Max-176

Running 6:39 [1] 1.0 km (6:39 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM The 200m jog times added up.

Monday Apr 30, 2012 #

Mountain Biking 1:15:10 [2] 20.4 km (3:41 / km) +318m 3:25 / km
ahr:119 max:150 shoes: Nike Air Trail Pegasus

PM Bike through the trails in Bowmont Park. Cool afternoon, 10C with a bit of light rain, wind SE 20 km/h. Thought it would be a good idea to take a day off from running since my body just started to feel good again today.

Sunday Apr 29, 2012 #

Running 22:41 [2] 4.18 km (5:26 / km) +101m 4:51 / km
ahr:142 max:157 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Childrens Hospital and back. Warm morning 9C with a light N wind.

Running warm up/down 19:42 [2] 3.41 km (5:47 / km) +178m 4:35 / km
ahr:147 max:160 shoes: Nike Air Pegasus 27 2011

PM Warm up run around the YMCA Camp Chief Hector.

Orienteering 1:02:10 [3] 8.29 km (7:30 / km) +534m 5:40 / km
ahr:161 max:185 shoes: La Sportiva Crosslite #2 2010

PM Orienteering at Rafter Six YMCA with MrPither, Way better than Friday, ran the 2007 Barebones course. I did the first 3 controls, Patrick did 4, I did 3, Patrick did 3, I did 2 and Patrick did the last 5. Used the 1:15000 scale for the middle controls and the 1:10000 for the first and last control sets. Hard to read the 1:15000 map in the detailed areas. Really nice that the rain held off, perfect running weather, around 13 C. Dstance and climb is what I ran.

Running 19:01 [2] 2.93 km (6:29 / km) +83m 5:41 / km
ahr:142 max:179 shoes: Mizuno XC Wave Kaze 2 2010

PM After the orienteering did some intervals, this is the jog to where we did the interval, the recovery jog in between and the jog back.

Running intervals 15:00 [4] 3.6 km (4:10 / km) +90m 3:42 / km
ahr:168 max:179 shoes: Mizuno XC Wave Kaze 2 2010

PM Intervals 3x5' R4'-jog right after the orienteering. Around the lake on the trail on the map. Feet took a beating, shoes are not meant to go over rocks. A bit windy in sections, interval 2 was mostly into the wind, 13C perfect weather. Legs felt pretty tired, just could not go faster even though my breathing/lungs were fine.
1st interval- 1.20km- Avg-168 Max-176 46m
2nd interval- 1.19km- Avg-168 Max-175 29m
3rd interval- 1.21km- Avg-169 Max-179 15m

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