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Training Log Archive: D-MAN

In the 7 days ending Jan 4, 2014:

activity # timemileskm+m
  Running5 2:33:11 19.47(7:52) 31.33(4:53) 170
  Cycling5 59:58 11.18(5:22) 18.0(3:20)
  Flexibility3 50:00
  Core2 21:00
  Walking1 20:00
  Total7 5:04:09 30.65 49.33 170
  [1-5]7 4:14:09

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SuMoTuWeThFrSa

Saturday Jan 4, 2014 #

Cycling 12:15 [2] 3.6 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm up run through the hall of the U of C since there was speedskating racing going on in the Oval. Guess at the distance.

Running race 4:24 [5] 1.5 km (2:56 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM Dino Classic 1500m. Didn't know what to expect since my knee has been bothering me and I had not run much in the past week. Ended up doing pretty good, 6th place/19 but first out of the U of C guys which was nice. Happy with 4:24.42 and happy that my knee didn't bother me.

Running warm up/down 13:56 [2] 2.5 km (5:34 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm down run through the halls.

Friday Jan 3, 2014 #

Cycling 12:15 [2] 3.6 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C to see the physio.

Flexibility 20:00 [0]

PM Stretch.

Note

My knee is feeling much better than yesterday after icing it steady since Wednesday. I think it will be good enough to race on tomorrow. Still just a little sore but should be even better tomorrow.

Thursday Jan 2, 2014 #

Cycling 12:00 [2] 3.6 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 13:13 [2] 2.7 km (4:54 / km)
ahr:144 max:160 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run at the Oval, 6 laps. My knee was sore to start and got worse by the end so went and saw the team AT and iced it instead of finishing the workout. Hope it gets better for my 1500m race on Saturday!?

Flexibility 15:00 [0]

PM Stretch.

Wednesday Jan 1, 2014 #

Running 30:16 [2] 5.94 km (5:06 / km) +50m 4:53 / km
ahr:143 max:159 shoes: Asics GEL-Speedstar® 4 2010

PM Run to Varisty and back. Nice afternoon 0C felt like -2C with the SE wind at 5 km/h. My knee was feeling alright until I slipped running diagonally downhill on some ice that was covered by some fresh snow which made it very slippery. I ended up smashing my right knee the one that was not 100% yet. Pretty sore afterword and swollen too, this isn't looking good...

Tuesday Dec 31, 2013 #

Running 45:10 [2] 8.63 km (5:14 / km) +120m 4:54 / km
ahr:140 max:161 shoes: Asics GEL-Speedstar® 4 2010

PM Run down to the river, along the pathway, into Bowmont Park and home. Nice afternoon -1 felt like -4 with the N wind at 11 km/h. My knee wasn't paining but it did feel a bit stiff, much better than Sunday though.

Core 6:00 [3]

PM Core.

Note

New Year, New Ambitions
http://damiankonotopetz.blogspot.ca/2013/12/new-ye...

Monday Dec 30, 2013 #

Walking 20:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Walk just to loosen up my knee.

Cycling 12:03 [2] 3.6 km (3:21 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 15:00 [0]

PM Stretch.

Sunday Dec 29, 2013 #

Cycling 11:25 [2] 3.6 km (3:10 / km)
shoes: Asics GEL-Speed Star 5 2011

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

Running warm up/down 10:09 [2] 1.9 km (5:21 / km)
ahr:142 max:157 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run in Jack Simpson.

Running tempo 21:03 [3] 5.16 km (4:05 / km)
ahr:165 max:183 shoes: Asics GEL-Speed Star 5 2011

AM Tempo in Jack Simpson. 4 laps up tempo, 1 lap easy, 4 laps-hard on straight away, medium on turns, 1 lap easy. Did 2 sets plus 4 laps up tempo. My knee was paining, never felt that before and it was so sore I could not do the strides or the 5x150m. Checked it out and it was swollen too. Time to rest it...

Core 15:00 [3]

PM Core/Strength.

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