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Training Log Archive: D-MAN

In the 7 days ending Apr 8, 2017:

activity # timemileskm+m
  Running6 5:59:07 48.65(7:23) 78.29(4:35) 687
  Strength3 1:15:00
  Core4 40:00
  Orienteering1 24:59 4.2(5:57) 6.76(3:42) 20
  Total6 8:19:06 52.85 85.05 707

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SuMoTuWeThFrSa

Saturday Apr 8, 2017 #

Note
(rest day)

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI
 

Running 1:30:00 [3] 19.65 km (4:35 / km) +95m 4:28 / km
shoes: Nike Air Zoom Elite 8 2017

AM Long run down to the river and W to Shouldice Park and back. Felt pretty good. 1C/3C, light W wind.

Core 10:00 [3]

AM Core.

Note

PM Hike around Fish Creek 5 hours 35min.
PM Stretch 30min.

Thursday Apr 6, 2017 #

Running warm up/down 15:00 [2] 2.94 km (5:06 / km) +5m 5:04 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run to Canmore Park.

Running 25:52 [4] 6.1 km (4:14 / km) +150m 3:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back (may have done 6 hills on one of them?). Did 3 sets without the strides on the last set. Legs felt dead today. 6C no wind.

Running warm up/down 10:30 [2] 2.04 km (5:09 / km) +15m 4:58 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run back home.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Wednesday Apr 5, 2017 #

Running 1:00:00 [2] 12.61 km (4:45 / km) +85m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river, W and back. 9C, light wind.

Note

PM Stretch 45min.

Tuesday Apr 4, 2017 #

Running warm up/down 15:15 [2] 3.01 km (5:04 / km) +15m 4:57 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 15:00 [4] 3.98 km (3:46 / km) +10m 3:43 / km
shoes: Inov-8 X-Talon 212

AM Sprint training at U of C at 1:5000. Ran one of the legs from the 2016 COC Sprint Relay. Tried to read the map more instead of just looking for the control even though there were no controls out. 3C light wind.

Orienteering 9:59 [4] 2.78 km (3:35 / km) +10m 3:32 / km
shoes: Inov-8 X-Talon 212

AM Sprint training at U of C at 1:5000. Took about 10-15min rest and then ran another leg from the 2016 COC Sprint Relay. Mass start with Mike. Pushed the pace a bit. 3C light wind.

Running warm up/down 12:00 [2] 2.31 km (5:12 / km) +10m 5:05 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

PM Core.

Note

PM 20min steam.

Monday Apr 3, 2017 #

Running 1:15:25 [3] 16.32 km (4:37 / km) +100m 4:29 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river, West to just past Edworthy Park bridge and back. 3C felt colder with the NW wind at 31 km/h.

Core 10:00 [3]

AM Core.

Note

PM Hike around Nose Hill 2 hours 20min.
PM Stretch 40min.

Sunday Apr 2, 2017 #

Running warm up/down 16:30 [2] 3.32 km (4:58 / km) +30m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to River Park and back.

Running 27:25 [4] 7.93 km (3:27 / km) +167m 3:08 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Hill route in Marda Loop with the Dinos. Raining, snow and sleet for most of it, pretty cold by the end. Another PB by 23sec. Went out pretty hard for the first half (in the lead at halfway) 13:40/13:45. The snow started to stick in places so it was a bit slippery on the way back. 0C, light wind.

Running warm up/down 11:10 [2] 2.06 km (5:25 / km) +15m 5:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

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