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Training Log Archive: D-MAN

In the 7 days ending May 3, 2014:

activity # timemileskm+m
  Running6 5:28:36 44.63(7:22) 71.83(4:34) 883
  Orienteering3 4:12:22 28.34(8:54) 45.61(5:32) 1100
  Cycling5 2:16:18 26.56(5:08) 42.75(3:11)
  Flexibility4 1:45:00
  Core2 20:00
  Strength1 15:00
  Total7 14:17:16 99.54 160.19 1983
  [1-5]7 13:07:16

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Saturday May 3, 2014 #

Flexibility 35:00 [2]

PM Stretch.

Friday May 2, 2014 #

Cycling 11:55 [2] 3.6 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 19:00 [2] 4.01 km (4:44 / km) +20m 4:37 / km
ahr:134 max:145 shoes: Asics GEL-Speed Star 5 2011

PM Run over to Canmore Park for some urban orienteering.

Orienteering 1:51:28 [3] 23.25 km (4:48 / km) +460m 4:22 / km
ahr:145 max:160 shoes: Asics GEL-Speed Star 5 2011

PM Orienteering around Canmore Park and the surrounding neighborhood. Liked the map so much Wednesday that I had to go back. With this crappy weather my 3km race got cancelled for tomorrow so had to do a long run. Made a course with 50 controls! Navigation was fairly simple but still had to think and read the map which made it easier to run in the wet snow/rain. Pretty soaked and cold by the end 4C felt like 0C with the N wind at 15 km/h by the end it was mostly snowing and 1C, and felt like -3C.

Running 19:08 [2] 3.78 km (5:04 / km) +30m 4:52 / km
ahr:141 max:148 shoes: Asics GEL-Speed Star 5 2011

PM Run back home from Canmore Park. Pretty cold and wet not to mention wasted tired.

Thursday May 1, 2014 #

Running warm up/down 18:10 [2] 3.78 km (4:48 / km) +20m 4:41 / km
ahr:144 max:156 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run to the Foothills track.

Running intervals 6:07 [4] 2.4 km (2:33 / km)
ahr:156 max:179 shoes: Asics GEL-Speed Star 5 2011

AM/PM Intervals at the Foothills Track, 3x 4x200m r60'' R5' at 800m pace. Felt pretty good, legs a little tired but not bad. Really nice out 20C with a light NE wind.
Times:
30.19
31.18
31.13
30.90

30.35
30.69
30.75
31.13

30.27
30.94
30.80
29.51

Running warm up/down 16:09 [2] 3.0 km (5:23 / km) +40m 5:03 / km
ahr:155 max:164 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run back home from Foothills track.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Apr 30, 2014 #

Cycling 12:49 [2] 4.12 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from work. (Alma)

Cycling 11:28 [2] 3.6 km (3:11 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 20:00 [0]

PM Stretch.

Cycling 28:57 [2] 8.83 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Canmore Park for orienteering.

Running warm up/down 15:09 [2] 3.03 km (5:00 / km) +30m 4:46 / km
shoes: Asics GEL-Speed Star 5 2011

PM Warm up run around Canmore Park. Forgot to wear my hear rate monitor.

Orienteering race 26:43 [4] 6.57 km (4:04 / km) +40m 3:57 / km
ahr:165 max:175 shoes: Asics GEL-Speed Star 5 2011

PM FWOC Wednesday night meet season opener at Canmore Park. Pretty easy orienteering but really nice to be running with a map again at race-ish speed. A bit of a dated map but it was still pretty good. Just a couple hesitations, course distance was 5.4 km. Tried to take it easier since I race Saturday and today was suppose to be my easy day. Really nice night 19C, light wind.

Running warm up/down 15:30 [2] 3.02 km (5:08 / km) +20m 4:58 / km
shoes: Asics GEL-Speed Star 5 2011

PM Warm down run around Canmore Park.

Tuesday Apr 29, 2014 #

Flexibility 30:00 [0]

PM Stretch.

Note

Winter/Spring Training
http://damiankonotopetz.blogspot.ca/2014/04/winter...

Cycling 20:46 [2] 6.5 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to the foothills track, to the U of C and home.

Running warm up/down 17:05 [2] 3.75 km (4:33 / km) +60m 4:13 / km
ahr:141 max:156 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run from the foothills track around University Heights and back to the track.

Running intervals 8:07 [4] 3.0 km (2:42 / km)
ahr:158 max:182 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, was planning on doing them outside at the foothills track but it was booked and we had to do them inside at the Oval. 10x300m r60' at 1500m pace. A little slower than I would have liked but its been a while since we have done straight speed work. I might have started out a little too conservative.
Times:
49.02
48.72
49.06
48.94
49.55
49.73
49.52
49.08
48.50
44.92

Running warm up/down 16:32 [2] 3.15 km (5:15 / km) +60m 4:48 / km
ahr:145 max:155 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run around the U of C.

Strength 15:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights, only one set since I am racing Saturday.

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

PM Core.

Monday Apr 28, 2014 #

Cycling 11:43 [2] 3.6 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

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

Running 1:15:00 [2] 15.38 km (4:53 / km) +170m 4:37 / km
ahr:136 max:150 shoes: Asics GEL-Speed Star 5 2011

PM Run through Varsity and back. Cold 7C but felt like 2C with the NW wind at 38 km/h. Really tough and cold running into the wind. It started to snow/ice pellets which actually hurt when they hit you.

Cycling 15:18 [2] 4.78 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to Micheal's house.

Orienteering 1:54:11 [2] 15.79 km (7:14 / km) +600m 6:05 / km
ahr:128 max:156 shoes: Inov-8 OROC 280

PM Orienteering with Micheal at Rafter Six. Pretty good session, a bit sloppy in places which was frustrating but overall it was great. The map could be even better than it is if the vegetation is updated. Nice night too 10C dropping to 6C. Getting excited to race!

Sunday Apr 27, 2014 #

Cycling 11:39 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 19:25 [2] 4.05 km (4:48 / km) +60m 4:28 / km
ahr:143 max:155 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run to River Park and back.

Running 28:06 [4] 7.81 km (3:36 / km) +213m 3:10 / km
ahr:179 max:186 shoes: Asics GEL-Speed Star 5 2011

AM Hill route in Marda Loop. Last hill route of the year and ran a 3 second PB. 14:22 going out and 13:44 coming back. You are either going up or going down. Felt really good the whole way, measured a bit longer than last week but less climb. My knee felt better which was nice. 7C with a light W wind, really good conditions.

Running intervals 1:14 [4] 0.43 km (2:51 / km)
ahr:114 max:150 shoes: Asics GEL-Speed Star 5 2011

AM Speed intervals, 4 x 150m r 2' walk back. Did them on a slight downhill.

Core 10:00 [3]

AM Core plus leg strength.

Running warm up/down 10:27 [2] 2.02 km (5:10 / km) +20m 4:56 / km
ahr:141 max:151 shoes: Asics GEL-Speed Star 5 2011

AM Warm down run around the neighborhood.

Cycling 11:43 [2] 4.12 km (2:51 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from work (Alma).

Running 43:27 [2] 9.22 km (4:43 / km) +140m 4:23 / km
ahr:137 max:149 shoes: Asics GEL-Speed Star 5 2011

PM Run through Varsity and back. Nice calm night, 9C felt like 7C with the light NW wind. Felt pretty good to cap off another great week of training.

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