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Training Log Archive: D-MAN

In the 7 days ending Dec 24, 2016:

activity # timemileskm+m
  Running7 9:05:53 74.12(7:22) 119.29(4:35) 455
  Core6 1:00:00
  Total7 10:05:53 74.12 119.29 455

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SuMoTuWeThFrSa

Saturday Dec 24, 2016 #

Running 1:15:05 [2] 15.55 km (4:50 / km) +10m 4:49 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run around Wolseley, from Maryland to Greenwood. Cold -18C, light N wind.

Core 10:00 [3]

PM Core.

Friday Dec 23, 2016 #

Running 1:30:12 [3] 20.0 km (4:31 / km) +40m 4:28 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down Wellington through Assiniboine Park to Moray St and back. -7C, light N wind.

Core 10:00 [3]

PM Core.

Note

Snow shoveling to build a quinzee 60min.

Thursday Dec 22, 2016 #

Running 1:15:00 [3] 16.54 km (4:32 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down Wellington through Assiniboine Park and back through Wolseley. -2C, light SW wind.

Core 10:00 [3]

PM Core.

Wednesday Dec 21, 2016 #

Running 1:15:01 [2] 15.68 km (4:47 / km) +25m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Night run down Wellington through Assiniboine Park. -6C, light SW wind. Tired from the travel.

Core 10:00 [3]

PM Core.

Tuesday Dec 20, 2016 #

Running 1:00:00 [2] 12.34 km (4:52 / km) +70m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run around Banff Trail. Tired legs today. -1C, light SW wind.

Note

PM Stretch 20min.

Monday Dec 19, 2016 #

Running 1:38:40 [3] 21.47 km (4:36 / km) +245m 4:21 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run basically to the airport and back. Nice day 1C but very wind, W 39 km/h.

Core 10:00 [3]

PM Core.

Sunday Dec 18, 2016 #

Note

PM Stretch 30min.

Running warm up/down 15:15 [2] 3.24 km (4:42 / km) +20m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running 40:00 [4] 11.19 km (3:34 / km) +30m 3:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Moderate run down to the river and then East to downtown. Way warmer today 0/-1C with a 40 km/h W wind. Felt decent, the wind helped for most of it but the first 5min was into in and there was some side wind too.

Running 16:40 [2] 3.28 km (5:05 / km) +15m 4:58 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Core 10:00 [3]

PM Core.

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