Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 28, 2013:

activity	#	time	miles		km		+m
Flexibility	4	3:30:00
Cycling	7	2:22:06	29.66	(4:47)	47.73	(2:59)
Running	3	1:55:00	1.27		2.05		15
Core	6	1:00:00
Orienteering	1	45:26	3.5	(12:58)	5.64	(8:03)	145
Total	7	9:32:32	34.44		55.42		160
[1-5]	7	6:02:32

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Saturday Sep 28, 2013 #

Cycling 11:18 [2] 3.6 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Orienteering 45:26 [3] 5.64 km (8:03 / km) +145m 7:08 / km
ahr:153 max:178 shoes: Inov-8 OROC 280 #2

PM Orienteering training with Michael on Connop Creek where the Alberta Champs Middle distance was last weekend. Ran the M21 elite course, just need to look at the compass more but who know maybe the bubble that appeared was affecting it a bit. Didn't think the map was great in some spots especially in the semi open area. Took it easy and still fell four times with all the deadfall. My knee felt aright to start and progressively got worse and was really sore at the end. A little rusty but a great training. Course distance was 4.7km, but we checked out a few other things. Tough in spots where we didn't hang controls (just did little loops to make sure I was in the right spot).

Friday Sep 27, 2013 #

Cycling 10:25 [2] 3.6 km (2:54 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:00 [2] 3.6 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 45:00 [0]

PM Stretch, glutes, hip flexors, I.T. bands.

Core 10:00 [3]

PM Core/Strength.

Thursday Sep 26, 2013 #

Cycling 10:50 [2] 3.6 km (3:01 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 1:00:00 [0]

PM Stretch, glutes, hip flexors, I.T. bands.

Core 10:00 [3]

PM Core/Strength.

Wednesday Sep 25, 2013 #

Cycling 10:48 [2] 3.6 km (3:00 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 10:57 [2] 3.6 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Flexibility 1:00:00 [0]

PM Stretch, glutes, hip flexors, I.T. bands.

Core 10:00 [3]

PM Core/Strength.

Tuesday Sep 24, 2013 #

Cycling 10:18 [2] 3.6 km (2:52 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 23:43 [2] 8.13 km (2:55 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to Canmore Park, to the Oval for some physio and back home.

Running warm up/down 10:00 [2] 2.05 km (4:53 / km) +15m 4:42 / km
ahr:157 max:168 shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run at Canmore Park to train with the U of C team. Knee felt alright to start, maybe a bit tight right near the end but when I stopped it felt more irritated so I decided not to do the workout. Perfect running temp 13C.

Flexibility 45:00 [0]

PM Physio said today that I need to work on my IT band, glute and hip flexor if I want my knee to get better.

Core 10:00 [3]

PM Core/Strength.

Monday Sep 23, 2013 #

Cycling 10:43 [2] 3.6 km (2:59 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 10:31 [2] 3.6 km (2:55 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 10:28 [2] 3.6 km (2:54 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 45:00 [2]

PM Water run at the U of C pool. Knee feeling better a tiny bit of tightness/sorness. 35 min in the steam room.

Core 10:00 [3]

PM Core/Strength.

Sunday Sep 22, 2013 #

Cycling 11:05 [2] 3.6 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 1:00:00 [2]

PM Water run at the U of C pool. Knee feeling alright a bit tight/sore. 30 min in the steam room.

Core 10:00 [3]

PM Core/Strength.

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