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Training Log Archive: D-MAN

In the 7 days ending Jan 14, 2017:

activity # timemileskm+m
  Running6 7:20:08 60.48(7:17) 97.34(4:31) 400
  Strength3 1:15:00
  Core4 40:00
  Total6 9:15:08 60.48 97.34 400

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Saturday Jan 14, 2017 #

Note
(rest day)

PM Hike around Nosehill for 3 hours, so not really a rest day.
PM Stretch 60min.

Friday Jan 13, 2017 #

Running 1:32:00 [3] 20.03 km (4:36 / km) +100m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Long run to Varsity, down to the river and then East to Memorial stairs and back home through SAIT. Nice out -5C with a S wind at 8 km/h.

Core 10:00 [3]

PM Core.

Thursday Jan 12, 2017 #

Running 1:15:28 [3] 17.1 km (4:25 / km)
shoes: New Balance Zante Orange 2016

PM Run in the oval, 38 laps. Just did a run today so I don't kill myself in the first week back to speed. Still pretty sore.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Wednesday Jan 11, 2017 #

Running 1:00:12 [2] 12.01 km (5:01 / km) +60m 4:53 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run through Confederation Park all the way to McKnight. Completely dead and sore from yesterday. -8C, NW windta at 13 km/h.

Tuesday Jan 10, 2017 #

Running warm up/down 15:05 [2] 3.15 km (4:47 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run in the Oval, 7 laps.

Running intervals 14:25 [4] 4.8 km (3:00 / km)
shoes: New Balance Zante Orange 2016

PM Intervals 8x600m r90''. First day on the track for a long time, wanted to do 10 but I decided against it. Slightly faster than last year but I didn't do 10 but it must have been harder running alone today.
Times:
1:48.97
1:47.07
1:48.70
1:47.90
1:48.65
1:48.82
1:49.72
1:45.57

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running warm up/down 16:38 [2] 3.15 km (5:17 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 7 laps.

Monday Jan 9, 2017 #

Running 1:15:00 [3] 16.46 km (4:33 / km) +110m 4:25 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Night run down to the river and then West to just past Edworthy Park bridge and back. Felt a bit tired from yesterday and working. Cold -21C with a NW wind at 16 km/h.

Core 10:00 [3]

PM Core.

Sunday Jan 8, 2017 #

Running 1:31:20 [3] 20.64 km (4:26 / km) +130m 4:17 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run by the university to varsity, down to the river and then East to the Memorial stairs and up by SAIT. Took it easier today. -19C S wind at 14 km/h.

Strength 15:00 [3]

PM Strength/Core.

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