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Training Log Archive: D-MAN

In the 7 days ending Sep 10, 2016:

activity # timemileskm+m
  Running6 4:24:33 36.29(7:17) 58.4(4:32) 105
  Core6 1:00:00
  Orienteering1 54:22 5.8(9:22) 9.34(5:49) 240
  Total7 6:18:55 42.09 67.74 345

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Saturday Sep 10, 2016 #

Running warm up/down 15:15 [2] 3.19 km (4:47 / km) +10m 4:42 / km
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 26:22 [4] 5.0 km (5:16 / km) +150m 4:35 / km
shoes: Inov-8 OROC 280 2016

PM Middle distance at Hogs Back at 1:10000. Ran really solid, lost 15s to #6-had to stop as the vegetation was a little off in that area and lost 30s at #11- I went up the wrong hill but corrected very fast. Really nice 24C. Course distance 4.4km.

Orienteering warm up/down 15:00 [2] 2.37 km (6:20 / km) +60m 5:37 / km
shoes: Inov-8 OROC 280 2016

PM Warm down checking out some things.

Orienteering 13:00 [2] 1.97 km (6:36 / km) +30m 6:08 / km
shoes: Inov-8 OROC 280 2015

PM Picking up controls.

Note

PM Stretch 10min.

Friday Sep 9, 2016 #

Running 30:16 [3] 6.66 km (4:33 / km) +15m 4:30 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around the Wellington loop. Nice 18C wiht a light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 40min.

Thursday Sep 8, 2016 #

Running 48:00 [3] 10.73 km (4:28 / km) +40m 4:23 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Omands and Assiniboine Park and back. Cool, 12C, light wind.

Core 10:00 [3]

PM Core.

Wednesday Sep 7, 2016 #

Running 45:31 [3] 10.11 km (4:30 / km) +10m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run in Weyburn. Cool out 13C, light wind, raining for the second half.

Core 10:00 [3]

AM Core.

Tuesday Sep 6, 2016 #

Running 1:15:30 [3] 17.08 km (4:25 / km) +20m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Run around Weyburn. Nice out 16C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Monday Sep 5, 2016 #

Core 10:00 [3]

PM Core.

Note
(rest day)

PM Stretch 10min.

Sunday Sep 4, 2016 #

Running 50:01 [2] 10.63 km (4:42 / km) +10m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run around Weyburn. Picked it up for the last 3min. 13C, light wind.

Core 10:00 [3]

AM Core.

Note

PM Stretch 15min.

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