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Training Log Archive: D-MAN

In the 7 days ending Jul 4, 2015:

activity	#	time	miles		km		+m
Running	6	5:06:49	39.3	(7:48)	63.25	(4:51)	400
Flexibility	7	4:00:00
Orienteering	6	2:54:23	25.1	(6:57)	40.4	(4:19)	284
Strength	2	1:00:00
Core	5	55:00
Cycling	1	45:39	13.65	(3:21)	21.97	(2:05)	150
Total	7	14:41:51	78.06		125.62		834
[1-5]	6	10:41:51

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Saturday Jul 4, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Jul 3, 2015 #

Running 1:10:10 [3] 14.11 km (4:58 / km) +120m 4:46 / km
ahr:130 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Long run with some orienteering in the middle at the U of C in the detailed family residence and at the Children;s Hospital. Ran there and then back around Banff Trail. Warm out, 30C with a light wind. Feeling really tired, going to take full advantage of my rest day tomorrow!

Orienteering 30:05 [3] 6.7 km (4:29 / km) +33m 4:23 / km
ahr:152 max:165 shoes: Nike Air Pegasus+ 30 2015

PM Orienteering in the middle of my long run at U of C/Children's Hospital at 1:4000. Drew up a quick course with some added fences. Lost a few seconds where I got semi caught by one fence but didn't add in much extra distance. Good training, feeling tired. Warm out, 30C with a light wind.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Jul 2, 2015 #

Running warm up/down 15:25 [2] 3.03 km (5:05 / km) +15m 4:58 / km
ahr:123 max:137 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run over to SAIT.

Orienteering 36:11 [4] 8.55 km (4:14 / km) +68m 4:04 / km
ahr:159 max:177 shoes: Nike Air Pegasus+ 30 2015

PM Ran two course (1:4000) Michael set for me with added in impassable walls and fences to make it more challenging. Ran pretty hard but it was tough since there were a lot of imaginary fences which made it slower because I had to read the map close to make sure I went all the way around the. Great training, made one small mistake where I left one control and was running to a dead end, caught it really quick so only lost 10s. Happy with all my other choices.
Times:
17:17 - 4.15km
18:53 - 4.40km

Running warm up/down 15:10 [2] 2.83 km (5:22 / km) +55m 4:53 / km
ahr:140 max:152 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Jul 1, 2015 #

Cycling 45:39 [3] 21.97 km (2:05 / km) +150m 2:01 / km
ahr:128 max:166 shoes: Northwave Revolution Road Shoe

PM Bike to Baker Park for orienteering. Didn't go too crazy since my legs could tell it was my rest day. Nice out 23C going there and 21C coming back with a W wind around 15 km/h.
Average 29.0 km/h
Max Speed 63.9 km/h
1972.7 kilometers to date. (Accumulative from before and now 7153.9 Kilometers to date)

Running warm up/down 15:30 [2] 3.13 km (4:57 / km) +5m 4:55 / km
ahr:129 max:141 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run at Baker Park.

Orienteering race 6:51 [4] 1.82 km (3:46 / km) +17m 3:36 / km
ahr:169 max:179 shoes: Nike Air Pegasus+ 30 2015

PM FWOC Wednesday night meet at Baker Park at 1:5000. A long bike ride for a really short course. Made some good quick decisions and had a perfect race. Nice out 23C with a light wind.

Orienteering race 3:38 [4] 1.0 km (3:38 / km) +8m 3:30 / km
ahr:169 max:179 shoes: Nike Air Pegasus+ 30 2015

PM Ran the short couse after about 5' rest.

Orienteering 6:22 [1] 1.12 km (5:41 / km) +8m 5:29 / km
ahr:134 max:146 shoes: Nike Air Pegasus+ 30 2015

PM Picking up some controls.

Running 30:00 [2] 5.79 km (5:11 / km) +50m 4:58 / km
ahr:128 max:145 shoes: Nike Air Pegasus+ 30 2015

PM Run around Banff Trail as soon as I got home. I wanted to get my hour in since the orienteering was extremely short. Maybe not a great idea since I was pretty dead by that point. Nice out 21C with a light wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Jun 30, 2015 #

Running warm up/down 15:00 [2] 3.03 km (4:57 / km) +10m 4:52 / km
ahr:126 max:138 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run.

Orienteering 40:38 [4] 9.88 km (4:07 / km) +55m 4:00 / km
ahr:155 max:175 shoes: Nike Air Pegasus+ 30 2015

Ran 3 sprint courses at U of C at 1:4000 that Michael designed for me (thanks Runner99)! Took 5' rest between the courses. Happy with all my decisions, avoiding the traps, using the crossing points and seeing the added uncross-able features. Ran pretty hard but it was difficult to open it up at all because every leg had a tricky route plus I had to be precise since there were no flags. Nice out for the most part, 23C felt like 26C with about 15min of light rain at the end of the first course and for half the second one.
Times:
12:38 - 3.04 km
13:15 - 3.19 km
14:44 - 3.65 km

Running warm up/down 15:39 [2] 3.14 km (4:59 / km) +15m 4:52 / km
ahr:142 max:152 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run around the university.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Monday Jun 29, 2015 #

Running 53:13 [2] 10.95 km (4:52 / km) +60m 4:44 / km
ahr:132 max:153 shoes: Nike Air Pegasus+ 30 2015

PM Run over to SAIT for some orienteering and then back around Banff Trail for a while.

Orienteering 22:16 [3] 5.18 km (4:18 / km) +65m 4:03 / km
ahr:148 max:158 shoes: Nike Air Pegasus+ 30 2015

PM Ran a sprint course at SAIT at 1:5000 that I designed with some added in obstacles. Great sprint training, kept up a decent pace and made all the right decisions.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Jun 28, 2015 #

Running warm up/down 14:30 [2] 2.99 km (4:51 / km) +5m 4:49 / km
ahr:136 max:163 shoes: Asics GEL-Speed Star 5 2015

AM Warm up run down to the river pathway.

Running tempo 20:00 [4] 5.51 km (3:38 / km) +10m 3:36 / km
ahr:173 max:186 shoes: Asics GEL-Speed Star 5 2015

AM Tempo along the river pathway. Felt pretty good considering the ride yesterday and the heat/wind this morning! I was sweating like a pig, 28C felt like 30C, with a NW wind at 20km/h. Tough for the first hald into the wind but really nice once I turned around.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:156 max:185 shoes: Asics GEL-Speed Star 5 2015

AM Warm down run along the pathway.

Running intervals 2:13 [4] 0.8 km (2:46 / km)
ahr:143 max:169 shoes: Asics GEL-Speed Star 5 2015

PM 5x150m along the pathway. Felt slow and was slow.

Running warm up/down 18:15 [2] 3.5 km (5:13 / km) +50m 4:52 / km
ahr:151 max:166 shoes: Asics GEL-Speed Star 5 2015

AM Warm down run back home.

Core 15:00 [3]

AM Core/Strength.

Note

PM Cold bath 10min

Running warm up/down 11:44 [2] 2.44 km (4:49 / km) +5m 4:46 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Run over to the U of C and back home after the orienteering.

Orienteering 28:22 [3] 6.15 km (4:37 / km) +30m 4:30 / km
ahr:149 max:161 shoes: Nike Air Pegasus+ 30 2015

PM Ran a course at U of C at 1:5000. I drew in some uncross-able fences/crossing points which actually made the orienteering tricky. Successful training.

Flexibility 30:00 [0]

PM Stretch.

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