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Training Log Archive: D-MAN

In the 7 days ending Oct 26, 2013:

activity	#	time	miles		km		+m
Running	6	4:18:28	29.29		47.14		894
Flexibility	6	1:35:00
Cycling	5	1:17:24	15.98	(4:51)	25.72	(3:01)
Inlining	1	45:43	13.38	(3:25)	21.54	(2:07)	224
Core	2	15:00
Total	7	8:11:35	58.66		94.4		1118
[1-5]	7	6:36:35

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Saturday Oct 26, 2013 #

Running 21:08 [2] 4.0 km (5:17 / km)
ahr:147 max:168 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to the Hospital/Children's Hospital, around the lake and back. Had to get out before it snows tomorrow. Nice day 20C felt more like 17C with the 15 km.h NW wind.

Flexibility 15:00 [0]

PM Stretch.

Friday Oct 25, 2013 #

Cycling 10:59 [2] 3.6 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Inlining 45:43 [3] 21.54 km (2:07 / km) +224m 2:01 / km
ahr:157 max:182 shoes: Bont Apache 3 point 110mm whee

PM Inline East along the Pathway to just past Centre St and back. I needed to give my knee a rest so went for an inline, thought I should also get out on them once this year before it snows Sunday. Nice day 14C with a light SE wind at 9 km/h. Drafted some cyclists so it was nice.

Flexibility 15:00 [0]

PM Stretch.

Cycling 12:04 [2] 4.12 km (2:56 / km)

PM Bike to and back from work. (Alma) Knee felt irritated at work, was fine during the inline and after but felt irritated later and a bit sore. Time to take a few days off.

Thursday Oct 24, 2013 #

Flexibility 10:00 [0]

AM Stretch.

Cycling 10:44 [2] 3.6 km (2:59 / km)

PM Bike to and back from the U of C.

Running warm up/down 27:15 [3] 5.84 km (4:40 / km) +100m 4:18 / km
ahr:146 max:169 shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run to the Oval and then to Canmore Park with the x-country team. 20C what?

Running 11:26 [4] 3.18 km (3:36 / km) +90m 3:09 / km
ahr:178 max:191 shoes: Asics GEL-Speedstar® 4 2010

PM L-loops at Canmore Park, only 3 of them. 1.06 km each with 30 m climb. 300m jog/1:40 easy between loops, didn't push at all. So nice out 20C with a SW but it was pretty sheltered. Warm enough to run without a shirt. My knee might be getting slightly irritated.

Running 5:16 [1] 0.87 km (6:03 / km)
ahr:166 max:188 shoes: Asics GEL-Speedstar® 4 2010

PM Easy part of the workout.

Core 6:00 [3]

PM Core/Strength.

Running warm up/down 20:50 [1] 3.92 km (5:19 / km) +100m 4:43 / km
ahr:160 max:170 shoes: Asics GEL-Speedstar® 4 2010

PM Run back from Canmore park. Still nice out 19C, W wind at 17 km/h.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Oct 23, 2013 #

Cycling 11:25 [2] 3.6 km (3:10 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Running 30:00 [2]

AM Water run at the U of C pool. Easy day so went to the pool, legs feel fine after yesterday's harder workout.

Tuesday Oct 22, 2013 #

Cycling 10:11 [2] 3.6 km (2:50 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 28:10 [2] 5.82 km (4:50 / km) +100m 4:27 / km
ahr:143 max:164 shoes: Asics GEL-Speedstar® 4 2010

PM Run to the U of C and to Canmore Park with the team. Nice out 14C.

Running 25:01 [3] 5.98 km (4:11 / km) +155m 3:42 / km
ahr:174 max:191 shoes: Asics GEL-Speedstar® 4 2010

PM Intervals at Canmore Park with the Cross Country Team. 5', 3'easy, 4', 2'easy, 3', 2'easy, 2', 1'easy 1', 2'easy. Nice out 14C. Felt alright considering I haven't done any speed for a long time.

Core 9:00 [3]
ahr:155 max:164

PM Core/Strength.

Running 20:46 [2] 3.9 km (5:19 / km) +100m 4:43 / km
ahr:155 max:164 shoes: Asics GEL-Speedstar® 4 2010

PM Run back home from Canmore Park. Cooler out by this time 12C.

Flexibility 15:00 [0]

PM Stretch.

Monday Oct 21, 2013 #

Cycling 10:59 [2] 3.6 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Running 38:16 [2] 7.77 km (4:55 / km) +174m 4:26 / km
ahr:154 max:180 shoes: Nike Air Pegasus 27 2011

AM/PM Run over to the Children's Hospital, Hospital, West along the pathway and up home road hill. Nice afternoon 14C felt like 12C with the NW wind at 15km/h. Felt more recovered today but not fully.

Flexibility 10:00 [0]

PM Stretch.

Cycling 11:02 [2] 3.6 km (3:04 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Sunday Oct 20, 2013 #

Note

Finally got to logging the COC's. Its too bad they were not later, finally getting back into running shape.

Note

Canadian orienteering Championships
http://damiankonotopetz.blogspot.ca/2013/10/canadi...

C • Congrats 3

Running 30:20 [2] 5.86 km (5:11 / km) +75m 4:52 / km
ahr:141 max:159 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to the lake by the Children's Hospital, to the U of C and back. Nice afternoon 12C with a light NW wind at 9 km/h. Definitely was feeling tired from yesterday.

Flexibility 15:00 [0]

PM Stretch.

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