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Training Log Archive: D-MAN

In the 7 days ending Sep 20, 2016:

activity # timemileskm+m
  Running6 5:13:23 44.01(7:07) 70.83(4:25) 202
  Core6 1:10:00
  Total6 6:23:23 44.01 70.83 202

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WeThFrSaSuMoTu

Tuesday Sep 20, 2016 #

Running intervals 3:07 [4] 1.24 km (2:31 / km) +12m 2:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals 6X200m R1'. The speed felt good.
Times:
31.82 202m
31.60 204m
31.71 206m
32.12 211m
31.45 204m
31.19 214m

Running warm up/down 15:00 [2] 2.98 km (5:02 / km) +15m 4:55 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

AM and PM Stretch 90min.

Monday Sep 19, 2016 #

Running 30:15 [3] 6.66 km (4:33 / km) +50m 4:23 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Night run in Cornwall. Dead tired. 15C and foggy.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Running warm up/down 15:25 [2] 3.32 km (4:39 / km) +25m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

Sunday Sep 18, 2016 #

Running 16:15 [3] 3.51 km (4:38 / km) +5m 4:36 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running intervals 18:01 [4] 5.64 km (3:12 / km) +15m 3:09 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals 6X3' R2' in Sault Ste. Marie Michigan. Nice out around 16C, light wind. felt pretty tired from all the driving.
3:00.25 939m
3:00.62 945m
3:00.25 947m
3:00.70 920m
2:59.87 942m
3:00.06 948m

Running warm up/down 15:00 [2] 2.96 km (5:04 / km) +5m 5:02 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 15:00 [3]

PM Core/Strength.

Note

PM Stretch 10min.

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 

Note
(rest day)

PM Stretch 50min.

Friday Sep 16, 2016 #

Running 1:30:05 [3] 19.19 km (4:42 / km) +40m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Long run to the far side of Assiniboine park and back down Wellington. Nice out 18C, light wind a bit of light rain for the first 15min. Ran with a couple sprint courses I made for NAOC on the Dartmouth College map. ;) ;)

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Thursday Sep 15, 2016 #

Running warm up/down 15:15 [2] 3.23 km (4:43 / km) +5m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running tempo 20:00 [4] 5.77 km (3:28 / km) +20m 3:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Tempo run down Wellington Cres. Felt pretty good but not great for my 10 day running. Pretty decent km pace tough! Just the last hard week before NAOC. Warmish 22C but humid, light wind coming back.

Running warm up/down 15:00 [2] 3.08 km (4:52 / km) +5m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 15:00 [3]

PM Core/Strength.

Note

PM Stretch 45min.

Wednesday Sep 14, 2016 #

Running 1:00:00 [3] 13.25 km (4:32 / km) +5m 4:31 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around the Wellington loop and around Wolseley. Nice out 20C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

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