Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 7, 2013:

activity	#	time	miles		km		+m
Running	6	5:20:51	32.86		52.88		40
Cycling	7	2:46:00	31.32	(5:18)	50.4	(3:18)
Flexibility	6	1:40:00
Strength	2	1:00:00
Core	3	27:00
Total	7	11:13:51	64.18		103.28		40
[1-5]	7	9:33:51

2:15

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Saturday Dec 7, 2013 #

Cycling 13:24 [2] 4.12 km (3:15 / km)

AM/PM Bike to and back from work (Alma).

Friday Dec 6, 2013 #

Cycling 12:05 [2] 3.6 km (3:21 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:41 [2] 3.6 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 12:09 [2] 3.6 km (3:23 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 1:18:01 [3] 16.2 km (4:49 / km)
ahr:148 max:172 shoes: Asics GEL-Speed Star 5 2011

PM Long run at the Oval, 36 laps. Michael ran with me for the last hour or so. My knee felt pretty good but my calfs/sides of my shins were a bit sore. Decided to go for an extra lap, progessively picked it up for the last 10 laps.

Note

Got a bit of AT after the run on my shins/calfs, it helped and made them feel a bit better.

Flexibility 15:00 [0]

PM Stretch.

Thursday Dec 5, 2013 #

Cycling 12:00 [2] 3.6 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 12:08 [2] 3.6 km (3:22 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 14:12 [2] 2.7 km (5:16 / km)
ahr:134 max:145 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 6 laps. 4x80m strides not included.

Running intervals 19:35 [4] 6.0 km (3:16 / km)
ahr:179 max:194 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, 6x1000m r350m jog. Felt really good for the first 3 as expected. Great workout, felt pretty good throughout and finished well. My knee felt pretty good.
Times:
3:15.06
3:22.44
3:19:91
3:16.02
3:13.30
3:09.23

Running 11:55 [1] 1.75 km (6:49 / km)
ahr:164 max:190 shoes: Asics GEL-Speed Star 5 2011

PM Jog in between intervals.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength.

Core 6:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Running warm up/down 15:02 [2] 2.7 km (5:34 / km)
ahr:156 max:170 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Dec 4, 2013 #

Cycling 12:06 [2] 3.6 km (3:22 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:58 [2] 3.6 km (3:19 / 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.

Note

PM 20' in the steam room.

Flexibility 15:00 [0]

PM Stretch.

Tuesday Dec 3, 2013 #

Cycling 12:13 [2] 3.6 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 13:47 [2] 2.7 km (5:06 / km)
ahr:136 max:146 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 6 laps. 4x80m strides not included.

Running intervals 11:38 [4] 4.0 km (2:55 / km)
ahr:174 max:190 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, 10x400m r'200m jog. Felt pretty good, 6,7,8 were pretty tough. My knee felt good which was nice.
Times:
70.12
72.57
70.23
69.00
69.43
69.20
70.32
70.56
69.85
67.56

Running 12:25 [1] 1.8 km (6:54 / km)
ahr:172 max:190 shoes: Asics GEL-Speed Star 5 2011

PM Jog in between intervals.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength.

Core 6:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Running warm up/down 15:03 [2] 2.7 km (5:34 / km)
ahr:154 max:163 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Flexibility 15:00 [0]

PM Stretch.

Monday Dec 2, 2013 #

Cycling 12:50 [2] 3.6 km (3:34 / km)
shoes: Nike Air Pegasus 27 2011

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

Cycling 13:01 [2] 3.6 km (3:37 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 45:00 [1]

PM Pool run at the U of C.

Note

PM 30' in the steam room.

Flexibility 20:00 [0]

PM Stretch.

Sunday Dec 1, 2013 #

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

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

Running warm up/down 10:54 [2] 2.37 km (4:36 / km) +5m 4:33 / km
ahr:157 max:172 shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run to Varsity. Nice out -4 with a light S wind.

Running tempo 20:01 [4] 5.36 km (3:44 / km) +30m 3:38 / km
ahr:180 max:188 shoes: Asics GEL-Speedstar® 4 2010

AM tempo in Varsity, 10:00 medium tempo and 10:00 harder. Nice out -4 with a light S wind. Felt pretty good even though I worked late last night. My knee was feeling pretty good, took it easier going out for the first 10:00 and pushed harder on the way back. Better time per kilometer than last week.
2.57 km 10:01 3:54/km
2.79 km 10:00 3:35/km

Running warm up/down 10:49 [2] 2.14 km (5:03 / km) +5m 5:00 / km
ahr:160 max:169 shoes: Asics GEL-Speedstar® 4 2010

AM Warm down run back to the U of C. Nice out -4 with a light S wind.

Running intervals 1:50 [4] 0.75 km (2:27 / km)
ahr:136 max:166 shoes: Asics GEL-Speed Star 5 2011

AM Speed intervals at the Jack Simpson track, after the tempo. 5x150m r2'
Gradual acceleration throughout. Did 3x50m strides before not included.
Times:
22:86
22:55
21:80
21:55
21:87

Core 15:00 [3]

AM Core/Strength.

Running warm up/down 10:39 [2] 1.71 km (6:14 / km)
shoes: Asics GEL-Speed Star 5 2011

AM/PM Warm down run. 9 laps, part of the track was closed so one lap was not quite 200m.

Cycling 19:25 [2] 6.68 km (2:54 / km)

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

Flexibility 20:00 [0]

PM Stretch.

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