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Training Log Archive: D-MAN

In the 7 days ending Dec 10, 2016:

activity # timemileskm+m
  Running6 7:15:25 60.52(7:12) 97.39(4:28) 520
  Core5 50:00
  Total6 8:05:25 60.52 97.39 520

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Saturday Dec 10, 2016 #

Note
(rest day)

Friday Dec 9, 2016 #

Running 1:32:30 [3] 21.14 km (4:23 / km) +125m 4:15 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Long run down to the river and then West to the far side of Shouldice Park and back. Cold -21C and colder with the SE wind at 19 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Thursday Dec 8, 2016 #

Running 1:15:35 [3] 17.02 km (4:26 / km) +105m 4:18 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then West just past Edworthy Park bridge and back. Cold -20 but not very windy, E 8 km/h.

Core 10:00 [3]

PM Core.

Wednesday Dec 7, 2016 #

Running 1:01:45 [3] 13.73 km (4:30 / km) +35m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run to Winston Heights-Mountview and back. Cold -19C and colder with the NW wind at 18 km/h.

Tuesday Dec 6, 2016 #

Running 1:15:00 [3] 16.46 km (4:33 / km) +80m 4:27 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run to Winston Heights-Mountview and back through Confederation Park. Freezing cold -21C, and even colder with the NW wind at 14 km/h.

Core 10:00 [3]

AM Core.

Monday Dec 5, 2016 #

Running 1:15:00 [3] 16.56 km (4:32 / km) +110m 4:23 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run to Varsity and back. Cold out -15 but way colder with the N wind at 20 km/h.

Core 10:00 [3]

PM Core.

Sunday Dec 4, 2016 #

Running warm up/down 15:05 [2] 3.13 km (4:49 / km) +20m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to the university.

Running tempo 20:30 [4] 5.39 km (3:48 / km) +30m 3:42 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Tempo around the campus loop. Lots of new snow which made it very slow and slippery. Basically the usual effort but way slower because of the snow. -5C with a NW wind at 10 km/h, light snow.

Running warm up/down 20:00 [2] 3.96 km (5:03 / km) +15m 4:57 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

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