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Training Log Archive: D-MAN

In the 7 days ending May 4, 2013:

activity	#	time	miles		km		+m
Running	5	7:42:11	45.34		72.96		1889
Cycling	3	2:57:38	50.32	(3:32)	80.99	(2:12)	865
Hiking	1	2:16:47	3.19	(42:55)	5.13	(26:40)	1633
Orienteering	1	1:49:01	7.08	(15:24)	11.39	(9:34)	612
Flexibility	2	20:00
Total	7	15:05:37	105.93		170.47		4999
[1-5]	7	14:45:37

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Saturday May 4, 2013 #

Hiking 2:16:47 [1] 5.13 km (26:40 / km) +1633m 10:17 / km
ahr:108 max:156 shoes: La Sportiva Crosslite #3 2012

PM Hike up to Echo Canyan with the Svoboda's to go rock climbing for my first time, I am still alive so it went alright. Nice day, temperature varied alot, warm (20s) in the sun and cool in the shade (10). Was carrying a 30 lbs plus pound pack with climbing gear.

Friday May 3, 2013 #

Running 46:48 [2] 8.57 km (5:28 / km) +238m 4:48 / km
ahr:144 max:163 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to the Children's Hospital and around the lake/park area over there. Still feeling a bit tired in. Nice morning 11C with a N wind at 15 km/h.

Cycling 1:10:13 [3] 32.3 km (2:10 / km) +370m 2:03 / km
ahr:145 max:170 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P. and then around the neighbourhood at the top for a bit. Nice evening 16C felt like 14C with the N wind at 23 km/h.
Average 27.6 km/h
Max Speed 60.7 km/h
1012.7 kilometers to date. (Accumulative from before and now 6284.4 Kilomiters to date)

Thursday May 2, 2013 #

Running 31:14 [2] 5.63 km (5:33 / km) +240m 4:34 / km
ahr:150 max:169 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont, through some trails and back home. Warm afternoon 17C with a light W wind. Felt pretty dead, maybe feeling the volume and probably due to all this moving houses related stuff.

Flexibility 10:00 [0]

PM Stretch.

Cycling 1:35:41 [3] 44.93 km (2:08 / km) +495m 2:01 / km
ahr:145 max:175 shoes: Northwave Revolution Road Shoe

PM First ride of the season because I was too tired to run again do decided to go for a ride. Bike up C.O.P. and out Old Banff Coach Rd, to Calaway Park and back. Nice evening 18C cooling down to 16C with a 25-30 km/h W wind which made it tough going out but coming back was quick!
Average 28.3 km/h
Max Speed 63.2 km/h
980.4 kilometers to date. (Accumulative from before and now 6252.1 Kilomiters to date)

Wednesday May 1, 2013 #

Orienteering 1:49:01 [2] 11.39 km (9:34 / km) +612m 7:33 / km
ahr:133 max:186 shoes: Inov-8 OROC 280

PM Orienteering training at Bow Valley with Michael at 1:10000. Nice evening around 8C dropping to around 4C at the end. Must have snowed out there in the last few days because there was about a foot of snow. Really nice orienteering in the technical area that is just awesome, navigation is geating better each time I go out.

Tuesday Apr 30, 2013 #

Running 2:35:16 [3] 30.3 km (5:07 / km) +683m 4:36 / km
ahr:143 max:170 shoes: Asics GEL-Speedstar® 4 2010

PM Run along the Bow River to the West to about 1.5 km past the dam alongside the railway tracks and back, with a short little loop over to the Childrens Hospital to make it 30 km. Stayed on trails/grass/gravel as much as possible, only a few sections of pavement. Perfect afternoon running weather 1C rising to 4C felt like 2C with the light N wind at 8 km/h. Felt fine for my longest run ever, easily could have gone longer but no need to get injured, picked it up a tiny bit for the last 10 km. Took 500 ml of gatorade and a gel with me. Upper left quad was a little tight at the end, foot held up better than expected, only noticed it a tiny bit.

Monday Apr 29, 2013 #

Cycling 11:44 [2] 3.76 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Running 1:15:00 [1]

PM Water run at the U of C pool.

Flexibility 10:00 [0]
ahr:142 max:162

PM Stretch.

Running 30:11 [2] 5.57 km (5:25 / km) +160m 4:44 / km
ahr:142 max:162 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont, through the trails and back. Cool afternoon 4C with a 42 km/h N wind but didn't really notice it (only in a few spots) since it was pretty sheltered.

Note

Surprised how well my foot is holding up.

Sunday Apr 28, 2013 #

Running 1:00:21 [2] 10.87 km (5:33 / km) +360m 4:46 / km
ahr:145 max:171 shoes: Asics GEL-Speedstar® 4 2010

PM Run through the trails in Bowmont. Really nice afternoon 16C felt like 15C with the S wind at 21 km/h.

Running 1:03:21 [2] 12.02 km (5:16 / km) +208m 4:51 / km
ahr:153 max:168 shoes: Inov-8 OROC 280

PM Run in Fish Creek Park. Nice evening 15C/14C with a NW wind at 16 km/h. Really nice single track running next to the Bow River. Ran to the very Eastern most Southern tip of the park.

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