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Training Log Archive: D-MAN

In the 7 days ending Nov 10, 2018:

activity # timemileskm+m
  Running6 6:35:34 52.62(7:31) 84.68(4:40)
  Strength3 45:00
  Core3 30:00
  Orienteering1 20:41 2.93(7:03) 4.72(4:23)
  Total6 8:11:15 55.55 89.4

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Saturday Nov 10, 2018 #

Note
(rest day)

PM Stretch 90min.

Friday Nov 9, 2018 #

Running 1:30:00 [3] 19.47 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run with Mike and Bill. From Memorial and Deerfoot, through Inglewood, back to downtown and past the Zoo. A terrible route for sure. Felt ok. Pretty nice out but windy, 5C/7C, W 26/33 km/h.

Core 10:00 [3]

PM Core.

Thursday Nov 8, 2018 #

Running 1:10:00 [3] 15.1 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run to Winston Heights/Mountview and back. Felt a bit tired. -7C/-5C, light S wind.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Nov 7, 2018 #

Running 1:01:00 [2] 12.94 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights/Mountview and back. Felt a bit tired and sore from yesterday. Cool, -4C, N wind at 15 km/h.

Core 10:00 [3]

PM Core.

Tuesday Nov 6, 2018 #

Running warm up/down 10:30 [2] 2.18 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running intervals 24:10 [4] 7.0 km (3:27 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals with Mike, Bill and Jess, 4 x 3', 2', 1' R1' easy run, a bit faster pace than tempo. Felt good. 5cm of snow on the ground in most places made it tough. Cool -7C, light wind.
Times:
3:00.54 867m 3:28/km
2:00.40 559m 3:35/km
1:00.67 284m 3:33/km

3:01.35 879m 3:26/km
2:00.63 572m 3:30/km
1:01.45 309m 3:18/km

3:00.77 855m 3:31/km
2:00.67 574m 3:30/km
1:00.60 300m 3:21/km

3:01.35 868m 3:28/km
2:00.55 594m 3:22/km
1:01.12 333m 3:03/km

Running 11:24 [2] 1.83 km (6:14 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy running in between intervals.

Running warm up/down 18:10 [2] 3.44 km (5:17 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Nov 5, 2018 #

Running 1:10:00 [3] 15.09 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights-Mountview and back. Colder -5C with a light N wind which made it feel even colder. Felt good.

Core 10:00 [3]

PM Core.

Sunday Nov 4, 2018 #

Running warm up/down 15:20 [2] 3.11 km (4:56 / km)
shoes: Inov-8 X-Talon 212

AM Warm up run.

Orienteering 20:41 [4] 4.72 km (4:23 / km)
shoes: Inov-8 X-Talon 212

AM Forest sprint training at Nose Hill Central at 1:5000. Michael's map (I think it needs some field checking) but it is a really good area. Set out all the controls and then ran my course in a completely different order. Really tried to go as straight as possible on my compass and push the pace. Felt strong. Course distance was 4.5km. Super nice out 8C with a W wind at 15 km/h.

Running warm up/down 25:00 [2] 4.52 km (5:32 / km)
shoes: Inov-8 X-Talon 212

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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