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Training Log Archive: D-MAN

In the 7 days ending Jun 10, 2017:

activity # timemileskm+m
  Running5 3:36:25 27.85(7:46) 44.82(4:50) 335
  Orienteering4 3:24:32 23.07(8:52) 37.12(5:31) 865
  Strength3 1:15:00
  Core4 40:00
  Total6 8:55:57 50.92 81.94 1200

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SuMoTuWeThFrSa

Saturday Jun 10, 2017 #

Note

PM Stretch 30min.

Friday Jun 9, 2017 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km) +25m 4:39 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 18:06 [4] 4.55 km (3:59 / km) +35m 3:50 / km
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at MRU at 1:4000 that I made. Made one stupid bad mistake to #10 but in all fairness this guy was driving around asking me if I was ok haha and then I was unsure if I was going to get kicked out since I was in a "private area" so I was a bit distracted and screwed up and lost 20-25s. Other than that I was really happy with my routes, planning ahead and sticking to my choices. Course distance was 3.7km. Nice out 18C with a W wind at 21 km/h.

Running warm up/down 20:00 [2] 3.65 km (5:29 / km) +20m 5:20 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run. Went back to look at my mistake, just got distracted and no north lines on the map didn't help.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Thursday Jun 8, 2017 #

Running 1:15:00 [2] 15.89 km (4:43 / km) +105m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run to Winston Heights-Mountview and back. Felt a bit tired from the last two days. Nice out 20C with a SE wind at 10 km/h.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Wednesday Jun 7, 2017 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km) +25m 4:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 22:58 [4] 5.81 km (3:57 / km) +130m 3:33 / km
shoes: Inov 8 F-lite 195-Pink

PM FWOC Wednesday night meet at SAIT/Riley Park at 1:5000 with a labyrinth at the end. Lost 15s to #2-wasn't reading the map carefully enough, #11- bad route and didn't even see the best option! probably lost 5s. Course distance was 4.9km. Warm out 25C with a E wind at 24 km/h.

Orienteering warm up/down 15:25 [2] 2.69 km (5:44 / km) +30m 5:26 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down checking out my mistake to #2 and some other things.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Tuesday Jun 6, 2017 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km) +30m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run at Bottomlands.

Orienteering 20:18 [4] 5.2 km (3:54 / km) +30m 3:48 / km
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at Bottomlands at 1:4000 that I made. Great training. Lost 8s to #4 too a wrong turn for 5m, slightly longer route to #6 but maybe faster?, lost 30s to #15 because I changed my mind at the last second and took the longer route but a bit over 100m dam! I have to stick to my plan. Had some great plans and routes as well. Course distance was 4.3km. Nice out 22C with a strong SE wind at 31 km/h.

Running warm up/down 15:15 [2] 2.73 km (5:35 / km) +15m 5:26 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

AM Stretch 30min.

Monday Jun 5, 2017 #

Running 1:00:25 [3] 13.07 km (4:37 / km) +115m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then West and back. Feeling tired from yesterday so took it easier. 17C, light NW wind.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 10min.

Sunday Jun 4, 2017 #

Orienteering 2:07:45 [3] 18.87 km (6:46 / km) +640m 5:47 / km
shoes: Inov-8 OROC 280 2014

AM/PM Training at Mt. Laurie at 1:10000. Setting out and picking up flags and running around a bit. Great map reading today. Dead tired by the end of it. Nice out 11C/22C.

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