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Training Log Archive: D-MAN

In the 7 days ending May 30, 2015:

activity	#	time	miles		km		+m
Running	5	5:33:16	44.68	(7:28)	71.9	(4:38)	575
Flexibility	7	3:25:00
Strength	2	1:00:00
Orienteering	1	41:43	5.72	(7:17)	9.21	(4:32)	128
Core	4	40:00
Total	7	11:19:59	50.4		81.11		703
[1-5]	5	7:54:59

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Saturday May 30, 2015 #

Event: FWOC EOOC Blackfoot (training and Canada Cup on Sat; long score O on Sunday

Note
(rest day)

Flexibility 10:00 [0]

PM Stretch.

Friday May 29, 2015 #

Running 1:40:19 [2] 21.11 km (4:45 / km) +125m 4:37 / km
ahr:126 max:145 shoes: Nike Air Pegasus+ 30 2015

PM Run in Weyburn North on Queen St and back. It was nice to run on gravel instead of pavement. Nice day 15C with a NE wind at 15 km/h which made going out tougher. Running back with the wind was very nice. My legs felt a bit tired from travelling.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday May 28, 2015 #

Running warm up/down 24:20 [2] 5.13 km (4:45 / km) +15m 4:40 / km
ahr:126 max:140 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run back home to quickly charge my watch because it was almost dead and then down to the river pathway.

Running intervals 12:20 [4] 4.33 km (2:51 / km) +10m 2:49 / km
ahr:138 max:174 shoes: Nike Air Pegasus+ 30 2015

PM Intervals 3x8x30'' R45'' R5' along the Bow River Pathway. Felt good considering what I have done in the last three days. The first 12 intervals were into the NW wind. The first three and the seventh one were into the wind. Cooler day 9C with a 15 km/h NW wind.

Running warm up/down 25:50 [2] 5.02 km (5:09 / km) +90m 4:43 / km
ahr:137 max:151 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back to the University with a little extra loop around campus.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Wednesday May 27, 2015 #

Running warm up/down 20:15 [2] 4.03 km (5:01 / km) +15m 4:56 / km
ahr:127 max:143 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Riley Park.

Orienteering race 20:13 [4] 5.05 km (4:00 / km) +75m 3:44 / km
ahr:167 max:176 shoes: Nike Air Pegasus+ 30 2015

PM FWOC Wednesday night meet at SAIT/Riley Park at 1:5000. Pretty good race, just made one route choice that was 30m longer- I now know it is usually longer to come back to a control even if it is further off the line to go the other way. The same thing happened at U of C. A little tired from yesterday but still was able to keep the speed quite high. Nice night 20C, light wind. Course distance was 3.9 km.

Orienteering 4:47 [4] 1.2 km (3:59 / km)
ahr:160 max:180 shoes: Nike Air Pegasus+ 30 2015

PM Super short (300m) fun orienteering course that the juniors set up. First time I 1:17 then by memory I was 1:10, 1:11 and 1:09. It was good practice punching.

Orienteering 16:43 [2] 2.96 km (5:39 / km) +53m 5:11 / km
ahr:144 max:159 shoes: Nike Air Pegasus+ 30 2015

PM Picking up controls.

Running warm up/down 16:20 [2] 3.09 km (5:17 / km) +70m 4:45 / km
ahr:149 max:159 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back home.

Flexibility 30:00 [0]

PM Stretch.

Tuesday May 26, 2015 #

Running warm up/down 15:30 [2] 3.3 km (4:42 / km) +10m 4:38 / km
ahr:127 max:139 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run down to the Bow River Pathway.

Running intervals 27:42 [4] 8.08 km (3:26 / km) +10m 3:24 / km
ahr:162 max:184 shoes: Nike Air Pegasus+ 30 2015

PM Intervals 8x1km R2' along the Bow River Pathway. Felt pretty good and didn't really notice my leg once I got going, tough to push by myself early on so a little slower than I would have liked. The first three and the seventh one were into the wind. Nice out 20C with a NW wind at 15km/h.
3:29.96 1.01km
3:31.58 1.01km
3:30.46 1.01km
3:30.88 1.01km
3:28.50 1.01km
3:25.80 1.01km
3:31.27 1.01km
3:13.67 1.01km

Running warm up/down 20:30 [2] 4.01 km (5:07 / km) +80m 4:39 / km
ahr:148 max:159 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back to the University and around campus for a bit.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Monday May 25, 2015 #

Running 1:10:10 [2] 13.8 km (5:05 / km) +150m 4:49 / km
ahr:132 max:169 shoes: Nike Air Pegasus+ 30 2015

PM Run down to the Bow River Pathway, West to just before Edworthy Park and then back home. My left leg still felt a tiny bit sore so I took it easier than normal at a pace that didn't really bother it. Nice afternoon 21C with a S wind at 22kn/h.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday May 24, 2015 #

Note
(rest day)

Must have tweeked the inside of my left leg orienteering yesterday, it is not bad at all but I can feel it a bit. I have done this before and it usually goes away in about 4 days.

Flexibility 45:00 [0]

PM Stretch.

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