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Training Log Archive: D-MAN

In the 7 days ending Nov 4, 2017:

activity # timemileskm+m
  Running6 6:15:08 51.09(7:21) 82.22(4:34)
  Strength3 45:00
  Orienteering1 27:32 4.39(6:17) 7.06(3:54)
  Core2 20:00
  Total6 7:47:40 55.48 89.28

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Saturday Nov 4, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 3, 2017 #

Running 1:30:04 [3] 20.8 km (4:20 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Long Run in the Oval since it was cold and snowy out. 46 and a bit laps was pretty boring by the end. Felt good though.

Core 10:00 [3]

PM Core.

Thursday Nov 2, 2017 #

Running 1:10:30 [2] 14.54 km (4:51 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W and back. 10cm of fresh snow made it slow and slippers. Cold around -10C. Wasn't ready for the cold and running in the snow.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 1, 2017 #

Running 1:00:00 [3] 12.92 km (4:39 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run to Winston-Heights/Mountview and back around Banff Trail for a bit. Cool and snowing for most of it lightly.

Tuesday Oct 31, 2017 #

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run.

Running 23:33 [4] 5.96 km (3:57 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Felt good. A bit of snow pellets to start and light rain by the end.

Running warm up/down 15:15 [2] 3.1 km (4:55 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Monday Oct 30, 2017 #

Running 1:10:01 [3] 15.78 km (4:26 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run down to the river and then W to Edworthy Park bridge and back. Cool out. Felt pretty good today.

Core 10:00 [3]

PM Core.

Sunday Oct 29, 2017 #

Running warm up/down 15:15 [2] 2.99 km (5:06 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 27:32 [4] 7.06 km (3:54 / km)
shoes: Inov-8 X-Talon 190

AM FWOC Fall Series at North Glenmore Park at 1:5000. Nice course made by Michael. Made all the right choices except once I missed a route that was 25m shorter to #6. Didn't even know I missed that route as I didn't even see it during the race. Long sprint course but it was good training. Felt good, was holding a good pace until I hit the long grass/forest which slowed it down. Cool and really windy.

Running warm up/down 6:00 [2] 1.13 km (5:19 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Running warm up/down 9:15 [2] 1.71 km (5:25 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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