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Training Log Archive: D-MAN

In the 7 days ending Jul 15, 2017:

activity	#	time	miles		km		+m
Running	4	3:36:20	29.55	(7:19)	47.55	(4:33)	185
Orienteering	2	1:19:42	8.51	(9:22)	13.69	(5:49)	40
Core	3	30:00
Strength	2	30:00
Total	5	5:56:02	38.05		61.24		225

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Saturday Jul 15, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Walk 1.5 hours around Wroclaw town center.
My knee was a bit sore by the end where I hit it in the relay. Maybe the long run wasn't great for it yesterday...

Friday Jul 14, 2017 #

Event: 2017 Western Canadian Orienteering Championships

Running 1:15:00 [3] 16.5 km (4:33 / km) +75m 4:27 / km
shoes: Nike Air Zoom Elite 8 2017

PM Longish run along the river/canal. Felt good. Nice out 19C with a light NW wind.

Core 10:00 [3]

PM Core.

Thursday Jul 13, 2017 #

Running warm up/down 15:20 [2] 3.13 km (4:54 / km) +10m 4:49 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:24 [4] 3.79 km (4:04 / km) +10m 4:01 / km
shoes: Nike Air Zoom Elite 8 2017

PM Ran the sprint qualification from the world cup that was in Wroclaw last spring. Wroclaw- Kampus UP at 1:4000. I think the vegetation was a bit thicker (especially the length of the grass) at this time of year haha. I ended up going way around on most of the trails since it was so nasty. Also had to jump a few fences. Other than the beginning it was a great training. Felt a bit tired. Nice out 18C, with a NW wind at 19 km/h.

Running warm up/down 15:15 [2] 2.83 km (5:23 / km) +5m 5:20 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Wednesday Jul 12, 2017 #

Orienteering 1:04:18 [3] 9.9 km (6:30 / km) +30m 6:24 / km
shoes: Inov-8 OROC 280 2016

PM Training at Las Redzinski at 1:7500. Nice to get out in the Polish forest. Ran two loops. Good session, made a few minor mistakes but happy with it overall. It was tough to see some of the small markings. Also the map seemed a bit out dated. Nice out 24C.

Core 10:00 [3]

PM Core.

Tuesday Jul 11, 2017 #

Running warm up/down 15:20 [2] 3.24 km (4:44 / km) +10m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running tempo 20:00 [4] 5.69 km (3:31 / km) +15m 3:28 / km
shoes: Nike Air Zoom Elite 8 2017

PM Tempo alond the river/canal in Wroclaw. Went much better than I was expecting and I felt decent too. 23C, light W wind.

Running warm up/down 15:15 [2] 3.05 km (5:00 / km) +10m 4:55 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Jul 10, 2017 #

Running 1:00:10 [3] 13.11 km (4:35 / km) +60m 4:29 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Wroclaw. Felt pretty good. Really warm out 30C with a S wind at 23 km/h.

Core 10:00 [3]

PM Core.

Sunday Jul 9, 2017 #

Note
(rest day)

Taking some time to recover.

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