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Training Log Archive: D-MAN

In the 7 days ending Oct 19, 2013:

activity	#	time	miles		km		+m
Running	7	5:15:41	39.4	(8:01)	63.41	(4:59)	1386
Orienteering	1	1:37:29	7.21	(13:31)	11.6	(8:24)	610
Flexibility	7	1:15:00
Cycling	4	1:14:25	15.34	(4:51)	24.68	(3:01)
Total	7	9:22:35	61.94		99.69		1996
[1-5]	7	8:17:35

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Saturday Oct 19, 2013 #

Running 1:41:18 [3] 21.15 km (4:47 / km) +300m 4:28 / km
ahr:151 max:174 shoes: Asics GEL-Speedstar® 4 2010

PM Run to the bank and back home, a few loops of the neighbourhood, Children's Hospital, Hospital and down to the river pathway to Crowchild, crossed to the North side of the river, the flood just destroyed the bank on that side, to Edworthy and back, did a few loops of the neighbourhood to make it 21km, was just planning on doing 90 mins. NIce afternoon 13C felt like 10C with the NW wind at 28 km/h. Felt pretty good, lower legs a little sore.

Flexibility 15:00 [0]

PM Stretch.

Friday Oct 18, 2013 #

Cycling 11:20 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:05 [2] 3.6 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 20:00 [3] 4.05 km (4:56 / km) +50m 4:39 / km
ahr:150 max:168 shoes: Asics GEL-Speedstar® 4 2010

PM Run over the lake by the Children's Hospital and back. Was going to do a long run today but didn't have time to do it so will do it tomorrow. Nice afternoon 16C with a W wind at 14 km/h.

Flexibility 10:00 [2]

PM Stretch.

Cycling 19:06 [2] 6.68 km (2:52 / km)

PM Bike to and back from work (Red and White).

Thursday Oct 17, 2013 #

Cycling 11:20 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 50:15 [3] 10.61 km (4:44 / km) +248m 4:14 / km
ahr:153 max:171 shoes: Asics GEL-Speedstar® 4 2010

PM Run to the Children's Hospital, Hospital, down to the Pathway, just in to Bowmont and back around the neighbourhood for a bit. Not as nice as the past few days but not bad 8C felt like 5C with the N wind at 22 km/h. Body is feeling pretty good, foot is a bit off and my knee is tired but not sore.

Flexibility 10:00 [0]

PM Stretch.

Wednesday Oct 16, 2013 #

Cycling 10:52 [2] 3.6 km (3:01 / km)
shoes: Nike Air Pegasus 27 2011

PM BIke to and back from the U of C.

Running 50:15 [2] 10.13 km (4:58 / km) +264m 4:23 / km
ahr:143 max:164 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to the Children's Hospital, Hospital, down to the Bow Pathway, Bowmont and back. Cool but a nice fall day 7C, light W wind. Knee feels good, lets a bit tired/sore, left foot (big toe) feels a bit inflamed.

Flexibility 10:00 [0]

PM Stretch.

Tuesday Oct 15, 2013 #

Cycling 10:42 [2] 3.6 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 45:23 [2] 8.82 km (5:09 / km) +300m 4:24 / km
ahr:141 max:161 shoes: Asics GEL-Speedstar® 4 2010

PM Run thorugh Bowmont and back. Nice day for October 16C, light NE wind 10 km/h.

Flexibility 10:00 [0]

PM Stretch.

Monday Oct 14, 2013 #

Running 30:00 [2] 5.93 km (5:04 / km) +149m 4:30 / km
ahr:139 max:160 shoes: Asics GEL-Speedstar® 4 2010

PM Run just to loosen the legs out after the pounding I took from the COC Long yesterday. Went down to the lake in Bowmont and back. Felt pretty good actually. Perfect evening 11C no wind.

Flexibility 10:00 [0]

PM Stretch.

Sunday Oct 13, 2013 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +54m 5:05 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 1:37:29 [5] 11.6 km (8:24 / km) +610m 6:39 / km
shoes: Inov-8 OROC 280 #2

AM/PM COC Long at Sulpher Springs at 1:10000. My legs were definately more tired than they should have been from the previous two days of hard races. If I was in proper shape this would have not been the case but after three weeks off of running this was to be expected. The course was very physically demading and I didn't have the speed and endurance to perform my best. Despite my phsicall condition my navigation was not perfect either with a few bad routes unintentionally from the added fatigue of not being in shape and somehow I managed to skip #21 and headed straight from 20 to 22 and had to go back which definitely cost me valuable time. Despite the cirrumstance I ended up in 4th place which I think was the most impressive result for me considering everthing. My kind of weather for the long, a bit of rain and cooler temps around the mid teens. Actually ran 14.09 km.

Running warm up/down 8:30 [1] 1.02 km (8:20 / km) +21m 7:33 / km
shoes: Inov-8 OROC 280 #2

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Long Course 10 - Splits

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