Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 23, 2013:

activity

time

miles

Running

4:54:23

28.46

45.8

Cycling

3:33:22

41.47

(5:09)

66.74

(3:12)

Flexibility

1:35:00

Core

35:00

Strength

6:00

Total

10:43:45

69.93

112.54

[1-5]

9:08:45

2:05

0:00

» now

Saturday Nov 23, 2013 #

Cycling 20:27 [2] 6.68 km (3:04 / km)

PM Bike to and back from work (Red and White).

Friday Nov 22, 2013 #

Cycling 11:44 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:36 [2] 3.6 km (3:13 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 10:46 [2] 3.6 km (2:59 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 1:01:06 [2] 12.6 km (4:51 / km)
ahr:149 max:170 shoes: Asics GEL-Speed Star 5 2011

PM Run at the Oval, 28 laps. Michael ran the first 44 min with me. Calfs were sore and my legs felt pretty tired. Knee is feeling a little off. Picked it up a bit for the last 8 laps.

Flexibility 30:00 [0]

PM Stretch.

Thursday Nov 21, 2013 #

Cycling 11:47 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:55 [2] 3.6 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 13:14 [2] 2.7 km (4:54 / km)
ahr:147 max:161 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 6 laps.

Running intervals 15:26 [4] 4.8 km (3:13 / km)
ahr:178 max:192 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, 8x600m r300m jog. Knee was feeling weird around the 3rd set but got better. Getting faster...
Times:
1:56.62
1:53.82
1:58.01
1:54.15
1:54.69
1:54.78
1:59.10
1:55.30

Running 13:17 [1] 2.1 km (6:20 / km)
ahr:171 max:190 shoes: Asics GEL-Speed Star 5 2011

PM Jog in between intervals.

Core 15:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
ahr:154 max:167 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Flexibility 5:00 [0]

PM Stretch.

Wednesday Nov 20, 2013 #

Cycling 11:07 [2] 3.6 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

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

Cycling 20:06 [2] 6.63 km (3:02 / km)

PM Bike to the U of C, to work (Red and White) and back home.

Cycling 11:30 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 30:00 [1]

PM Pool run at the U of C. Knee is feeling a bit tired/sore.

Note

PM 30' in the steam room.

Flexibility 15:00 [0]

PM Stretch.

Tuesday Nov 19, 2013 #

Cycling 11:47 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C for physio.

Cycling 11:19 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:15 [2] 3.6 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 11:50 [2] 2.25 km (5:16 / km)
ahr:135 max:154 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run at the Oval, 5 laps. 3 strides not included.

Running intervals 11:44 [4] 4.0 km (2:56 / km)
ahr:178 max:189 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, 2x10x200m r100m jog R5'. Knee seemed pretty good. Great workout.
Times
36.03
36.45
35.95
34.61
34.28
34.94
33.88
34.48
33.97
34.39
R5'
34.50
36.36
36.17
34.90
35.67
36.70
35.89
36.90
35.75
32.45

Running 17:22 [3] 1.8 km (9:39 / km)
ahr:182 max:190 shoes: Asics GEL-Speed Star 5 2011

PM 100m easy jog in between intervals.

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:13 [2] 2.75 km (5:32 / km)
ahr:153 max:161 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps + 50m.

Flexibility 15:00 [0]

PM Stretch.

Monday Nov 18, 2013 #

Cycling 11:26 [2] 3.6 km (3:11 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 12:04 [2] 3.6 km (3:21 / km)

PM Bike to and back from the U of C.

Core 5:00 [3]

PM Core.

Running 45:00 [1]

PM Pool run at the U of C.

Note

PM 20' in the steam room.

Flexibility 15:00 [0]

PM Stretch.

Sunday Nov 17, 2013 #

Cycling 22:52 [2] 6.63 km (3:27 / km)

AM/PM Bike to work (Red and White) to Alma and home.

Cycling 11:41 [3] 3.6 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 12:34 [2] 2.7 km (4:39 / km)
ahr:148 max:159 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run at the Oval- 6 laps. Did 3 strides, not included.

Running tempo 15:09 [3] 4.1 km (3:42 / km)
ahr:179 max:189 shoes: Asics GEL-Speed Star 5 2011

PM Tempo at the Oval. Plan was for 15 min at 1:40 a lap pace. It felt pretty comfortable. Did 9 laps plus 50m. Knee felt pretty good but was a bit tired from working all morning. Calfs were still pretty sore especially my left one.
1:35
1:40
1:41
1:42
1:40
1:41
1:40
1:38
1:37

Running intervals 1:36 [4] 0.6 km (2:40 / km)
ahr:156 max:170 shoes: Asics GEL-Speed Star 5 2011

PM A bit of speed 4 x 150m, 300m jog.
24.51
24.05
24.30
23.65

Running 5:52 [1] 0.9 km (6:31 / km)
ahr:159 max:176 shoes: Asics GEL-Speed Star 5 2011

PM Jog between the intervals.

Running 10:00 [1] 1.8 km (5:33 / km)
ahr:143 max:151 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run. 4 laps.

Strength 6:00 [3]

PM Strength, right glute and quad mostly to get it back to par with the left.

Flexibility 15:00 [0]

PM Stretch.

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