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Training Log Archive: D-MAN

In the 7 days ending May 29, 2018:

activity # timemileskm+m
  Running6 6:49:06 53.31 85.8
  Core3 30:00
  Strength2 30:00
  Orienteering1 17:59 2.83(6:22) 4.55(3:57)
  Total6 8:07:05 56.14 90.35

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WeThFrSaSuMoTu

Tuesday May 29, 2018 #

Running warm up/down 15:15 [2] 3.13 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running intervals 18:04 [4] 5.33 km (3:23 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Intervals, 3' R2' 2' R1' 3' R2' 2' R1' 3' R2' 2' R1' 3'. Felt tired in the legs but felt better towards the end. Nice out 24C with a 15 km/h wind. Into the wind to start and then mostly sheltered after that.
Times:
3:00.22 841m
2:00.67 585m
3:00.85 882m
2:00.84 569m
3:00.35 903m
2:00.82 591m
3:00.97 954m

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm down run.

Running 15:00 [3]

AM Strength/Core.

Monday May 28, 2018 #

Running 1:10:00 [2] 14.79 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run into Onanole, around town and the campground. Felt tired. Nice out 24C.

Core 10:00 [3]

PM Core.

Sunday May 27, 2018 #

Running warm up/down 15:15 [2] 3.19 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running tempo 20:02 [4] 5.66 km (3:32 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Tempo from W boat launch to E boat launch, some hills. Felt really tough and a bit tired in the legs. Warm 25C and humid.

Running warm up/down 15:15 [2] 3.08 km (4:57 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

AM Stretch 30min.

Saturday May 26, 2018 #

Running 1:30:00 [2] 18.76 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run to the wishing well, W boat launch and back arounf the campground/elkhorn. Felt ok. Nice 24C.

Core 10:00 [3]

PM Core.

Note

AM Stretch 20min.

Thursday May 24, 2018 #

Running 1:10:00 [3] 15.07 km (4:39 / km)
shoes: Inov-8 X-Talon 212

PM Run in Weyburn, downtown and then N on the gravel. Felt tired from the drive. Nice out 23C.

Strength 15:00 [3]

PM Strength/Core.

Wednesday May 23, 2018 #

Running 30:00 [3] 6.5 km (4:37 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run through Confederation Park and back. Nice morning 21C. Felt good to stretch out the legs.

Core 10:00 [3]

AM Core.

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 17:59 [4] 4.55 km (3:57 / km)
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at North Glenmore Park at 1:4000. World Orienteering Day! Pretty much just a run. One control wasn't there so spent 15s just standing around and another 3 were 10-20m out. Good run but all the errors were throwing me off so made a few micro route choice errors after the controls that were off. Really nice out 26C, light wind.

Running warm up/down 20:00 [2] 3.91 km (5:07 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

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