Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 20, 2013:

activity	#	time	miles		km		+m
Running	7	8:05:36	19.13		30.79		786
Cycling	5	1:08:52	14.02	(4:55)	22.56	(3:03)
Flexibility	4	40:00
Total	7	9:54:28	33.15		53.35		786
[1-5]	7	9:14:28

1:52

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Saturday Apr 20, 2013 #

Running 1:00:15 [2] 11.36 km (5:18 / km) +232m 4:49 / km
ahr:150 max:169 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont, through the trails and back over the Children's Hospital, few loops of the lake and home. Cool afternoon for late April, 0C felt like -8C with the nasty N wind at 34 km/h, managed to stay out of it for the most part.

Friday Apr 19, 2013 #

Running 40:08 [2] 7.68 km (5:14 / km) +131m 4:49 / km
ahr:152 max:168 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to the Children's Hospital and three times around the lake and a little loop close to home. Nice afternoon 10C felt like 9C with the E wind at 13 km/h. Foot felt pretty good, minimal pain but my calfs were pretty tight and sore from yesterdays suicide intervals...well they hurt way more than they should of but thats expected for the first session like that. Would have liked to do a pool run today but the times didn't work because of my exam.

Cycling 10:15 [2] 3.76 km (2:44 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Thursday Apr 18, 2013 #

Running 31:55 [2] 5.84 km (5:28 / km) +181m 4:44 / km
ahr:142 max:161 shoes: Asics GEL-Speedstar® 4 2010

PM Warm up/warm down run.
Warm up 4.35 km 22:07 181m
Warm down 1.49 km 9:48 42m

Running intervals 33:15 [5] 5.91 km (5:38 / km) +242m 4:40 / km
ahr:155 max:193 shoes: Mizuno XC Wave Kaze 2 2010

PM Intervals 5x1000m at Ecole Francophone, nice 1km loop of park/school area, all on grass with a few small hills. Wet in some section but good grip with the spikes. NIce afternoon 10C with a E wind at 10 km/h, only noticed it on a little section. Wanted to quit after 2 intervals, after the week of pool running my legs were toast and my hr was pretty high. My foot was pretty good, feeling it a bit more now. Need to do this workout every week now so I can maintain the times around 3:30 and not drop off so bad. Rest started off as a slow jog and progressed to a walk/real rest haha.

1:02km 3:33 14m
309m 2:34
1.01km 3:39 11m
317m 3:00
1.01km 3:48 15m Average 3:43
229m 3:06
1.01km 3:49 21m
2:13m 3:00
1.02km 3:49 28m
232m 2:51