Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Jan 28, 2007:

activity

time

miles

Running

3:40:02

25.04

(8:47)

40.3

(5:28)

445

Cycling

43:00

Running Drills

25:00

0.87

(28:44)

1.4

(17:51)

Total

4:48:02

25.91

41.7

445

averages - sleep:5.5

1:35

0:00

» now

Sunday Jan 28, 2007 #

Running long 1:35:00 [3] 17.0 km (5:35 / km) +385m 5:01 / km
shoes: Icebug MR3 BUGrip

Long run with Nicki up on Nose Hill. Nicki likes hills so we did a couple of tough ones I usually would have avoided on a long run! Beautiful day up there — the sun is out, most of the snow has melted and it was about 0 deg — winter is much easier to bear with days like this. Hamstrings tightened up again and right achilles was aching a bit by the end but felt decent otherwise. GMap

Saturday Jan 27, 2007 #

Note
(rest day)

Friday Jan 26, 2007 #

Cycling warm up/down 20:00 [3]

15 min warm up and 5 min warm down.

Cycling intervals 23:00 [5]

Intervals on the exercise bike at work. Did 1, 2, 3, 3, 2, 1 min intervals with matching floats. Man that bike has an uncomfortable seat!

Thursday Jan 25, 2007 #

Running (Easy) 31:31 [2] 5.4 km (5:50 / km) +60m 5:32 / km
slept:5.5 shoes: Adidas Supernova Control

Easy run and stretch, partly to help relax my muscles after intervals yesterday, but mostly because it was another lovely day and the sun was out. Wandered from work and explored up the Elbow River. Unfortunately a large section of the path alongside it is closed for some reason, so I had to detour up onto the bluff to the east.

Note

Volunteered at FWOC's fundraiser at Cash Casino last night, working in the counting room. I've never worked in a casino before so it was quite interesting, particularly the security measures and how much bloody money is involved. Didn't finish until 2:30am but had organised a late start at work so was able get 5 1/2 hours sleep at least.

C • Casino $$$ 3

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Nike Free Trail 5.0

Warm up on the treadmill.

Running Drills 25:00 [3] 1.4 km (17:51 / km)
shoes: Nike Free Trail 5.0

Running drills on the indoor track at UoC. Track mostly closed again, so limited to the top bend. 3 × knee ups, butt kicks, skipping, long strides and 4 × strides.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Supernova Control

Run home from the gym.

Wednesday Jan 24, 2007 #

Running warm up/down 22:00 [2] 4.2 km (5:14 / km)
shoes: Asics Gel 2100

Running intervals 16:43 [4] 4.1 km (4:05 / km)
ahr:173 max:182 shoes: Asics Gel 2100

10 × 30s with 30s floats, followed by a 2min break and then another 4 × 30s at which time I had to head back to work. A nice day here in Calgary — the temp is tropical +10 C but unfortunately the sun isn't out.

Tuesday Jan 23, 2007 #

Note
(rest day)

Planned to do some intervals at lunch time but forgot to pack a spare top to run in. Bugger because it was a nice day for once and +6 deg! Was going to do it in the evening but my motivation died when the sun went down. Good training week …

Monday Jan 22, 2007 #

Running 29:48 [3] 5.6 km (5:19 / km)
ahr:149 max:165 shoes: Icebug MR3 BUGrip

Felt pretty bad today: sore, tired muscles from skiing yesterday and a stuffy head again. Forced myself out for a run but didn't have any will and it was all I could do to get back to work without walking. Hope I'm not getting sick again.

Back muscles are really sore from skiing. I think it might be from the drop-offs and little jumps.

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