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Training Log Archive: D-MAN

In the 7 days ending Jul 2, 2016:

activity # timemileskm+m
  Orienteering3 3:55:51 20.44(11:32) 32.9(7:10) 1215
  Running4 3:27:44 28.48(7:18) 45.84(4:32) 430
  Strength2 1:00:00
  Core4 36:00
  Total6 8:59:35 48.93 78.74 1645

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SuMoTuWeThFrSa

Saturday Jul 2, 2016 #

Orienteering warm up/down 15:00 [2] 2.43 km (6:10 / km) +150m 4:43 / km
shoes: Inov-8 OROC 280 2014

PM Warm up on the warm up map.

Orienteering 1:32:34 [4] 14.28 km (6:29 / km) +530m 5:28 / km
shoes: Inov-8 OROC 280 2014

PM Test Running the COC Long at the Canmore Nordic Centre at 1:15000. Warm out 25C (I only got one water control) Really fun and really tough. Lost 2:30 because I didn't see the small flagging, shouldn't be a problem with flags out! Also lost another 2:30 over the whole course. Hurt the heel of my left foot a bit on a rock. Course distance was 11.8km.

Orienteering warm up/down 10:25 [2] 1.81 km (5:45 / km) +70m 4:49 / km
shoes: Inov-8 OROC 280 2014

PM Warm down checking a few things out.

Note

PM Cold bath 15min.
PM Stretch 45min.

Friday Jul 1, 2016 #

Note
(rest day)

Test running the COC Long tomorrow and COC Sprint Sunday!

Thursday Jun 30, 2016 #

Running warm up/down 18:30 [2] 4.02 km (4:36 / km) +20m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Canmore Park.

Running hills 23:33 [4] 5.83 km (4:02 / km) +150m 3:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. 19C light wind.

Running warm up/down 15:00 [2] 2.98 km (5:02 / km) +25m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Note

PM Stretch 10min.

Wednesday Jun 29, 2016 #

Running 17:15 [2] 3.63 km (4:45 / km) +15m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Edworthy Park.

Orienteering 26:09 [4] 4.91 km (5:20 / km) +125m 4:43 / km
shoes: Inov-8 OROC 280 2014

PM FWOC Wednesday night meet at Edworthy Park at 1:5000. A few little mistakes but the map is not perfect. Nice out 23C, light wind. Course distance was 4.3km.

Running warm up/down 18:00 [2] 3.45 km (5:13 / km) +50m 4:52 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Tuesday Jun 28, 2016 #

Running warm up/down 15:15 [2] 3.25 km (4:42 / km) +20m 4:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run over to Varsity from the university.

Running tempo 25:00 [4] 7.08 km (3:32 / km) +50m 3:25 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Tempo out and back in Varsity. Felt good. 22C, light wind.

Running warm up/down 15:11 [2] 3.0 km (5:04 / km) +15m 4:56 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 6:00 [3]

PM Core.

Note

PM Stretch 10min.

Monday Jun 27, 2016 #

Orienteering warm up/down 15:00 [2] 2.41 km (6:13 / km) +40m 5:45 / km
shoes: Inov-8 OROC 280 2014

PM Warm up run to the start.

Orienteering 1:16:43 [3] 7.06 km (10:52 / km) +300m 8:58 / km
shoes: Inov-8 OROC 280 2014

PM Training at Mt. Laurie at 1:10000 with Michael. Went into the really rocky area, the map is so bad there. Could run very fast as it was either super rocked or dead fall/low bushes. Nice out 23C.

Core 10:00 [3]

PM Core.

Note

AM Hat AT for my shoulder, it has been sore for awhile now.
PM Stretch 10min.

Sunday Jun 26, 2016 #

Running 1:00:00 [2] 12.6 km (4:46 / km) +85m 4:36 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river to the South side and then West for a bit and back. Nice out 20C with a light wind.

Core 15:00 [3]

PM Core/Strength.

Note

PM Stretch 10min.

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