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Training Log Archive: D-MAN

In the 7 days ending Apr 27, 2013:

activity	#	time	miles		km		+m
Running	5	5:57:39	21.65		34.85		822
Orienteering	3	5:53:51	24.69	(14:20)	39.73	(8:54)	1941
Cycling	5	1:29:11	19.87	(4:29)	31.97	(2:47)
Flexibility	3	30:00
Total	7	13:50:41	66.21		106.55		2763
[1-5]	7	13:20:41

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Saturday Apr 27, 2013 #

Cycling 21:20 [2] 8.36 km (2:33 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Robert's house.

Orienteering 3:50:58 [1] 18.61 km (12:25 / km) +1250m 9:17 / km
ahr:124 max:167 shoes: Inov-8 OROC 280

PM Orienteering training with Michael at Mt. Laurie, cool around 6-10C with a bit of rain and a few flakes, really windy day when up on the hills. Nice easy long session at 1:15000 and the men's expert course from Barebones last year at 1:10000- 4.2km. There is a few parts of that map that just don;t make sense to me, well the vegetation needs a good update.

Friday Apr 26, 2013 #

Orienteering 1:45:18 [2] 17.12 km (6:09 / km) +631m 5:12 / km
ahr:139 max:173 shoes: Inov-8 OROC 280

AM/PM Setting out flagging at SL Ranch for the Prairie Opener on May 12. Nice afternoon 17-21C, it got fairly windy towards the end. Was out there for 3 hours but that includes the time it took to set up the flagging.

Thursday Apr 25, 2013 #

Cycling 11:22 [2] 3.76 km (3:01 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Running 1:00:00 [1]

PM Water run at the U of C pool.

Flexibility 10:00 [0]

PM Stretch.

Running 1:00:00 [2] 10.75 km (5:35 / km) +324m 4:51 / km
ahr:144 max:166 shoes: Asics GEL-Speedstar® 4 2010

PM Run through the trails in Bowmont and a little loop in Montgommery. Nice and warm 16C but a strong W wind at 35 km/h.

Wednesday Apr 24, 2013 #

Cycling 11:12 [2] 3.76 km (2:59 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Running 1:00:00 [1]

AM/PM Water run at the U of C pool.

Flexibility 10:00 [0]

PM Stretch.

Cycling 23:05 [2] 8.57 km (2:42 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Roberts house.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run.

Orienteering 17:35 [5] 4.0 km (4:24 / km) +60m 4:05 / km
ahr:184 max:201 shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC club opener at Prince's Island Park. Nice night but cooled off quicklly 9C felt like 7C with the W wind at 20 km/h.. One little bobble, stopped just shy of the control, in my defence the map was not perfect there. Actually ran 4.37 km.

Running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm down jog.

Tuesday Apr 23, 2013 #

Cycling 10:58 [2] 3.76 km (2:55 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 1:00:17 [2] 11.89 km (5:04 / km) +229m 4:37 / km
ahr:152 max:176 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont and then around the Children's Hospital and lake. Cool but nice, 7C felt like 2C with the N wind at 32 km/h. Foot doing pretty good but not 100%.

Monday Apr 22, 2013 #

Running 45:52 [3] 10.21 km (4:30 / km) +269m 3:58 / km
ahr:171 max:185 shoes: Asics GEL-Speedstar® 4 2010

PM Run down to the Bow Pathway and back up home read hill. Nice afternoon 9C felt like 8C with the 11 km/h SW wind. Didn't plan on going this fast but felt pretty good at the start so just went with it.

Sunday Apr 21, 2013 #

Cycling 11:14 [2] 3.76 km (2:59 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 1:00:00 [1]

PM Water run at the U of C pool.

Flexibility 10:00 [0]

PM Stretch.

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