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Training Log Archive: D-MAN

In the 7 days ending May 7, 2016:

activity	#	time	miles		km		+m
Running	6	6:17:15	52.14	(7:14)	83.91	(4:30)	455
Cycling	2	1:58:44	30.39	(3:54)	48.9	(2:26)	130
Strength	2	1:00:00
Orienteering	2	43:06	6.83	(6:19)	10.99	(3:55)	50
Core	5	40:00
Total	7	10:39:05	89.35		143.8		635

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Saturday May 7, 2016 #

Cycling 1:07:04 [2] 23.37 km (2:52 / km)

AM/PM Bike to Valley Ridge Golf Course and back. Warm 22C warming up to 28C.

Note
(rest day)

PM Stretch 40min.

Friday May 6, 2016 #

Running 1:40:00 [3] 21.49 km (4:39 / km) +100m 4:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Long run down to the river and then West to Shouldice Aquatic Centre and back. Tired. Nice temp 13/17C with a light SW wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Thursday May 5, 2016 #

Running warm up/down 16:21 [2] 3.58 km (4:34 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run down to the river.

Running intervals 18:04 [4] 5.26 km (3:26 / km) +30m 3:20 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals 6x3' hard 2' easy. Ran with Roman along the river pathway. Feeling pretty dead from all this training. Still managed to keep the pace high. Cool out 8C compared to yesterday with a N wind at 30km/h.

Running 10:03 [2] 2.14 km (4:42 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy running between intervals.

Running warm up/down 15:15 [2] 3.18 km (4:48 / km) +55m 4:25 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Stretch 50min.

Wednesday May 4, 2016 #

Cycling 51:40 [3] 25.53 km (2:01 / km) +130m 1:58 / km
shoes: Northwave Revolution Road Shoe

AM Bike to get some CEP socks across Deerfoot from the Elks Golf Course. Nice out 23C with a SW wind at 19km/h.
Average 29.8 km/h
Max Speed 46.8 km/h
1998.2 kilometers to date. (Accumulative from before and now 7179.4 Kilometers to date)

Running warm up/down 15:45 [2] 3.33 km (4:44 / km) +10m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run around the University with Mike.

Orienteering 17:07 [4] 4.5 km (3:48 / km) +20m 3:43 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM FWOC Wednesday night meet at the U of C, great course set by Michael. Really enjoyed the route choice and the detailed family residence section. 3 controls were in the wrong spot slightly but it didn't affect it too much. Managed to run smart and stick with my choices. Kept a good speed despite feeling quite tired. Nice out 27C. Course distance was 3.7km.

Running warm up/down 15:30 [2] 3.0 km (5:10 / km) +10m 5:05 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run around campus and home.

Note

PM Stretch 30min.

Tuesday May 3, 2016 #

Running warm up/down 15:35 [2] 3.41 km (4:34 / km) +5m 4:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run down to the river.

Running intervals 11:47 [4] 4.08 km (2:53 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals, 10x70''(400m) r90'' along the river pathway. Felt pretty good but it was tough, pretty much running on the flat section. Warm out 25C light wind.
Times:
1:10.05 401m
1:10.67 399m
1:10.30 421m
1:10.92 409m
1:11.27 403m
1:10.75 405m
1:10.95 405m
1:10.51 414m
1:11.40 408m
1:10.55 410m

Running warm up/down 16:05 [2] 3.18 km (5:03 / km) +50m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Stretch 20min.

Monday May 2, 2016 #

Running 1:15:40 [3] 16.66 km (4:33 / km) +100m 4:25 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then West to just past the Edworthy Park bridge and back. Didn't feel great in the legs today. 23C with a light S wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday May 1, 2016 #

Running 34:00 [3] 7.47 km (4:33 / km) +15m 4:30 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to the Bottomlands map. Nice out 18C with a light wind.

Orienteering 21:43 [3] 5.33 km (4:04 / km) +30m 3:58 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Ran a fairly technical course I made at Bottomlands at 1:5000. I made one dumb 15s mistake where I just ran to the wrong small building. Other than that it was a good training. Nice out 18C. Course distance was 4km but there was a lot of running around things.

Orienteering 4:16 [3] 1.16 km (3:41 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Ran another short loop in the technical part.

Running 33:10 [3] 7.13 km (4:39 / km) +80m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run back home from Bottomlands.

Core 10:00 [3]

PM Core.

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