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Training Log Archive: D-MAN

In the 7 days ending May 2, 2015:

activity	#	time	miles		km		+m
Running	6	6:47:47	54.07	(7:32)	87.02	(4:41)	1227
Orienteering	4	5:07:02	28.27	(10:52)	45.5	(6:45)	1826
Flexibility	6	3:00:00
Strength	2	1:00:00
Core	4	40:00
Total	7	16:34:49	82.34		132.52		3053
[1-5]	7	13:34:49

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Saturday May 2, 2015 #

Running warm up/down 15:00 [2] 2.97 km (5:03 / km) +25m 4:51 / km
ahr:134 max:144 shoes: Nike Air Pegasus+ 30 2015

AM Warm up run in Invermere.

Orienteering race 10:54 [4] 2.81 km (3:53 / km) +45m 3:35 / km
shoes: Inov-8 X-Talon 190

AM Sprint at Invermere Schools and College at 1:4000. Really simple and short sprint. No mistakes. Straight line distance was 2.5km. Nice morning around 10C.

Orienteering warm up/down 12:00 [1] 1.98 km (6:04 / km) +30m 5:38 / km
shoes: Nike Air Pegasus+ 30 2015

AM Warm down run on the sprint map checking out some things on the map.

Running warm up/down 13:27 [2] 2.08 km (6:28 / km) +100m 5:13 / km
ahr:132 max:142 shoes: Inov-8 OROC 280 2014

PM Warm up run to the Kettle Lake map (all uphill).

Orienteering 1:41:14 [2] 10.39 km (9:45 / km) +750m 7:10 / km
ahr:130 max:157 shoes: Inov-8 OROC 280 2014

PM Training at Kettle Lake at 1:7500 (something was wrong with the scale of this map) Ran one longer course by myself and then did a shorter one with Micheal as more of a head to head interval training. Fun detailed rocky map. Nice day around 16C.

Running warm up/down 13:07 [2] 2.39 km (5:29 / km) +10m 5:23 / km
ahr:125 max:157 shoes: Inov-8 OROC 280 2014

PM Warm down run from Kettle Lake back to the car, tried to take a short cut but it turned out to be a little longer.

Orienteering 27:01 [2] 4.89 km (5:31 / km) +116m 4:56 / km
ahr:152 max:164 shoes: Nike Air Pegasus+ 30 2015

PM Training on the Kimberley Downtown map at 1:4000. Micheal and I drew up a quick course in the most detailed parts. Really fun training just didn't have anything left in the legs to run super fast. Nice out around 14C.

Flexibility 30:00 [0]

PM Stretch.

Friday May 1, 2015 #

Orienteering 1:01:39 [3] 9.12 km (6:46 / km) +400m 5:33 / km
ahr:143 max:164 shoes: Inov-8 OROC 280 2014

AM/PM Training at Double Duck at 1:10000. Nice map and a great training. Nice weather around 15C.

Orienteering 40:16 [2] 5.29 km (7:37 / km) +350m 5:43 / km
ahr:138 max:164 shoes: Inov-8 OROC 280 2014

PM Training at Double Duck at 1:10000. Took a little rest and then went out again, for a shorter easier session.

Flexibility 30:00 [0]

PM Stretch.

Thursday Apr 30, 2015 #

Running warm up/down 18:20 [2] 3.98 km (4:36 / km) +30m 4:26 / km
ahr:134 max:145 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park.

Running hills 28:01 [4] 6.37 km (4:24 / km) +180m 3:51 / km
ahr:158 max:174 shoes: Nike Air Pegasus+ 30 2015

PM Hill workout at Canmore Park. 6xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Legs didn't feel great on the hills because I did more than usual on my easy day yesterday. Still 20sec faster than two weeks ago for the same workout. Nice out 13C with a W wind at around 15 km/h.

Running warm up/down 15:09 [2] 2.94 km (5:09 / km) +30m 4:54 / km
ahr:136 max:146 shoes: Nike Air Pegasus+ 30 2015

PM Warm down back to the U of C and around the university for a bit.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Wednesday Apr 29, 2015 #

Running 1:00:30 [2] 12.29 km (4:55 / km) +150m 4:38 / km
ahr:142 max:165 shoes: Nike Air Pegasus+ 30 2015

AM/PM Run down to the Bow River Pathway, West for a bit and then back. Nice out 14C with a light E wind. Felt decent.

Running warm up/down 10:25 [2] 2.09 km (4:59 / km) +5m 4:56 / km
ahr:133 max:148 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run over to Canmore Park.

Orienteering 17:42 [3] 4.12 km (4:18 / km) +75m 3:56 / km
ahr:163 max:173 shoes: Nike Air Pegasus+ 30 2015

PM First FWOC Wednesday night meet at Canmore Park at 1:5000. Great course with lots of direction change that was good practice, set my Micheal. Had a few misses right near the control because the map is so outdated that it was hard to spike the controls. Fun course, it was worth going. Cool out 5C with a few drops or rain. Course was 3.5km straight line.

Orienteering warm up/down 10:30 [2] 1.73 km (6:04 / km) +40m 5:26 / km
ahr:135 max:148 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run picking up controls.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Apr 28, 2015 #

Running warm up/down 18:23 [2] 3.95 km (4:39 / km) +30m 4:29 / km
ahr:135 max:147 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park.

Running intervals 26:50 [4] 7.37 km (3:38 / km) +140m 3:20 / km
ahr:170 max:186 shoes: Nike Air Pegasus+ 30 2015

PM L-loops at Canmore Park. Really warm out, 27C with a light W wind at 10-15 km/h. The heat was definitely a factor in the slower times, I am not use tot he heat and I could feel it during the workout. It was really tough to get 7 of them done. 1:30ish easy recover run in between intervals.
Times:
1.04km 3:48.34
1.06km 3:50.61
1.06km 3:51.44
1.06km 3:50.31 20m climb each interval.
1.05km 3:51.54
1.05km 3:49.73
1.05km 3:48.55

Running 10:47 [2] 2.11 km (5:07 / km)
ahr:159 max:185 shoes: Nike Air Pegasus+ 30 2015

PM Easy run in between intervals.

Running warm up/down 15:10 [2] 2.95 km (5:08 / km) +40m 4:49 / km
ahr:147 max:157 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back to the U of C and around campus for a bit extra.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Monday Apr 27, 2015 #

Running 1:20:05 [2] 16.69 km (4:48 / km) +200m 4:32 / km
ahr:136 max:156 shoes: Nike Air Pegasus+ 30 2015

PM Run down to the Bow River Pathway, West past Edworthy park and back. Nice afternoon 20C with a light SW wind. Felt a bit tired from yesterday.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Apr 26, 2015 #

Running warm up/down 19:10 [2] 4.0 km (4:48 / km) +30m 4:37 / km
ahr:150 max:160 shoes: Asics GEL-Speed Star 5 2015

AM Warm up run to River Park and back.

Running 28:20 [4] 7.77 km (3:39 / km) +207m 3:13 / km
ahr:175 max:185 shoes: Asics GEL-Speed Star 5 2015

AM Last hill route in Marda Loop. Felt pretty good but not amazing, legs didn't have it on the uphills. Fastest one of the year but 14 sec slower than last year for some reason. Went pretty hard for the last 100m or so. Nice morning 6C with a light S wind.

Running intervals 1:10 [4] 0.42 km (2:47 / km)
ahr:117 max:141 shoes: Nike Air Pegasus+ 30 2015

AM 3x140m(ish).

Core 10:00 [3]

AM Core/Strength.

Running warm up/down 14:40 [2] 2.74 km (5:21 / km) +25m 5:07 / km
ahr:138 max:149 shoes: Nike Air Pegasus+ 30 2015

AM/PM Warm down run to River Park and back.

Running 19:13 [2] 3.91 km (4:55 / km) +25m 4:46 / km
ahr:135 max:152 shoes: Nike Air Pegasus+ 30 2015

PM Run over to the U of C and back, plus a little extra.

Orienteering 25:46 [2] 5.17 km (4:59 / km) +20m 4:53 / km
ahr:144 max:155 shoes: Nike Air Pegasus+ 30 2015

PM Sprint training at the U of C at 1:5000. Made a course in the complicated section of family residence that I have only run in a few times, so I had to actually orienteer. The layout of the buildings in pretty similar to the WOC Sprint terrain. Really good training, just couldn't run fast because my legs were dead from this morning. Nice night 12C, light S wind.

Flexibility 30:00 [0]

PM Stretch.

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