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Training Log Archive: D-MAN

In the 7 days ending Aug 24, 2013:

activity	#	time	miles		km		+m
Cycling	7	10:00:03	165.71	(3:37)	266.68	(2:15)	2287
Orienteering	1	26:04	3.17	(8:14)	5.1	(5:07)	113
Core	1	10:00
Running	1	5:00	0.52	(9:41)	0.83	(6:01)	38
Total	7	10:41:07	169.39		272.61		2438

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Saturday Aug 24, 2013 #

Cycling 12:46 [2] 4.0 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval to track steward.

Friday Aug 23, 2013 #

Cycling 10:41 [2] 4.0 km (2:40 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Thursday Aug 22, 2013 #

Cycling 1:40:18 [3] 46.67 km (2:09 / km) +561m 2:02 / km
ahr:128 max:165 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P., Old Banff Coach Rd to Calaway Park and back. Nice afternoon 28C, SE wind at 14 km/h. Knee still feeling tight and a bit more sore than the other rides probably because I ran on it yesterday.
Average 28.0 km/h
Max Speed 60.5 km/h
1392.4 kilometers to date. (Accumulative from before and now 6664.1 Kilomiters to date)

Note

Knee is quite sore after cycling and running on it Wednesday and then cycling again on Thursday. Most likely sore because of running on it since cycling didn't seem to bother it too much. Back to square one again.

Wednesday Aug 21, 2013 #

Cycling 1:10:54 [3] 33.6 km (2:07 / km) +405m 1:59 / km
ahr:145 max:175 shoes: Northwave Revolution Road Shoe

AM/PM Bike up C.O.P., Old Banff Coach Rd and turned around halway down the downhill section. Nice morning 19C, SW wind at 12 km/h. Knee still feeling tight and a bit sore on the uphills.
Average 28.6 km/h
Max Speed 66.3 km/h
1345.7 kilometers to date. (Accumulative from before and now 6617.4 Kilomiters to date)

Cycling 38:46 [2] 13.27 km (2:55 / km) +121m 2:48 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to Confederation Park for orienteering, to Michael's and home.

Running warm up/down 5:00 [1] 0.83 km (6:01 / km) +38m 4:54 / km
ahr:128 max:152 shoes: Mizuno XC Wave Kaze 2 2010

PM Warm up jog, knee felt stiff/sore but managable. Probably shouldn't of done the course but I biked all the way there so did it anyways.

Orienteering race 26:04 [3] 5.1 km (5:07 / km) +113m 4:36 / km
ahr:170 max:184 shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at Confederation Park. First time running since the WCOC's. Knee felt stiff and sore, it did loosen up a bit. Good race, well run, not pushing it at all, no mistakes. Actually ran 5.45 km.

Tuesday Aug 20, 2013 #

Cycling 1:40:32 [3] 46.37 km (2:10 / km) +554m 2:03 / km
ahr:138 max:173 shoes: Northwave Revolution Road Shoe

AM/PM Bike up C.O.P., Old Banff Coach Rd to Calaway Park and back. Nice morning 19C, SE wind at 18 km/h. My knee felt alright but still feels tight.
Average 27.7 km/h
Max Speed 61.7 km/h
1312.1 kilometers to date. (Accumulative from before and now 6583.8 Kilomiters to date)

Cycling 12:21 [2] 4.0 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval to see a doctor about my knee. I have post traumatic pre-patellar bursitis.

Cycling 19:44 [2] 6.6 km (2:59 / km) +69m 2:50 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to the bank, walmart and home.

Monday Aug 19, 2013 #

Cycling 1:49:49 [3] 51.58 km (2:08 / km)
ahr:137 max:177 shoes: Northwave Revolution Road Shoe

AM/PM Bike up C.O.P., Old Banff Coach Rd to Calaway Park, across Springbank Rd for a km or so and back. Nice morning 18C, E wind at 15 km/h. My knee is feeling generally good but still feels tight.
Average 28.3 km/h
Max Speed 65.8 km/h
1265.7 kilometers to date. (Accumulative from before and now 6537.4 Kilomiters to date)

Cycling 17:55 [2] 6.04 km (2:58 / km) +51m 2:51 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the bank.

Sunday Aug 18, 2013 #

Cycling 1:46:17 [3] 50.55 km (2:06 / km) +526m 2:00 / km
ahr:135 max:175 shoes: Northwave Revolution Road Shoe

AM Bike up C.O.P., Old Banff Coach Rd to Calaway Park and back. Nice morning 18C, W wind at 15 km/h. Heart rate was screwing up at the start but seemed to get better. Finally able to start training a bit on the bike since my knee is feeling better but still feels a bit tight.
Average 28.6 km/h
Max Speed 66.6 km/h
1214.1 kilometers to date. (Accumulative from before and now 6485.8 Kilomiters to date)

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core, 10:00 continuous, front bridge, cruches, side bridge x2, crunches, repeat. My knee was sore after probably from the front bridge, I won't be doing that for a while.

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