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Training Log Archive: D-MAN

In the 7 days ending May 19, 2012:

activity # timemileskm+m
  Cycling4 2:31:33 31.79 51.16 450
  Orienteering3 2:09:36 9.73(13:19) 15.66(8:17) 878
  Flexibility1 50:00
  Walking1 45:00 2.85(15:47) 4.59(9:49) 290
  Running3 31:56 3.54(9:02) 5.69(5:37) 266
  Core2 20:00
  Total6 7:08:05 47.91 77.1 1884
  [1-5]6 6:18:05

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SuMoTuWeThFrSa

Saturday May 19, 2012 #

Note

Y - Sage Stomp

Running 10:30 [2] 1.87 km (5:37 / km) +92m 4:30 / km
shoes: Nike Air Pegasus 27 2011

PM Warm up run before the Middle.

Orienteering race 49:10 [5] 5.2 km (9:27 / km) +265m 7:32 / km
shoes: La Sportiva Crosslite #3 2012

PM Sage Stomp Middle. Ok race but lost time, in the 5 minute range.

Friday May 18, 2012 #

Walking 45:00 [1] 2.85 mi (15:47 / mi) +290m 12:00 / mi
shoes: Nike Air Pegasus 27 2011

PM Walk around the trails near the finish of Sage Stomp. Didn't want to make the foot too sore but was sore afterwords anyways.

Wednesday May 16, 2012 #

Cycling 20:01 [2] 6.31 km (3:10 / km)
shoes: Nike Air Trail Pegasus

AM Bike to and back from Walmart to get my anti inflammatory cream for my foot.

Core 10:00 [3]

PM Core 2(5exercisesx1'each continuous) no rest Side Bridge L, Side Bridge R, Sit Ups, Supermans, Bicycles.

Running warm up/down 8:05 [2] 1.49 km (5:26 / km) +20m 5:05 / km
ahr:141 max:166 shoes: La Sportiva Crosslite #3 2012

PM Warm up run in Fish Creek.

Orienteering race 44:17 [3] 6.0 km (7:23 / km) +302m 5:54 / km
ahr:170 max:181 shoes: La Sportiva Crosslite #3 2012

PM FWOC Wednesday night meet at Fish Creek. NIce night 15C, foot was a bit sore so did not push at all. Made a few stupid mistakes. Actually ran 7.51km.

Tuesday May 15, 2012 #

Cycling 10:02 [2] 3.76 km (2:40 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Running warm up/down 13:21 [2] 2.33 km (5:44 / km) +154m 4:18 / km
ahr:139 max:156 shoes: Nike Air Pegasus 27 2011

PM Warm up around the trails at Bow Valley.

Orienteering 36:09 [3] 4.46 km (8:06 / km) +311m 6:01 / km
ahr:169 max:183 shoes: La Sportiva Crosslite #3 2012

PM Nice session with Patrick, leader only had a tiny bit of map around the control circle and the follower had the whole map just in case. Really good exercise for distance judgement, bearings and not worrying about reading every little detail. Warm, wore an extra lifa shirt to try and get a bit of heat training in, 28C! 2009 Barebones M21E middle course, 4.2km. Foot was sore after, so i'm not sure about Sage Stomp now!! Check my blog for maps!

Flexibility 50:00 [0]

PM Stretch.

Monday May 14, 2012 #

Cycling 11:19 [2] 3.76 km (3:01 / km)
shoes: Adidas Casual

PM Bike to and back to the Oval to get my foot looked at.

Cycling 1:20:11 [3] 37.33 km (2:09 / km) +450m 2:02 / km
ahr:132 max:165 shoes: Northwave Revolution Road Shoe

PM Bike north to just out of the city and back.. Warm 28C with a S wind at 20 km/h. Foot a little sore.
Average 28.00km/h
Max Speed 62.6 km/h
326.5 kilometers to date. (Accumulative from before and now 5596.9 Kilomiters to date)

Sunday May 13, 2012 #

Core 10:00 [3]

PM Core 2(5exercisesx1'each continuous)R3' Side Bridge L, Side Bridge R, Sit Ups, Supermans, Bicycles.

Cycling 30:00 [2]
shoes: Northwave Revolution Road Shoe

PM Bike on the wind trainer outside, foot sore but feeling better? Doctor's tomorrow!

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