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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 21, 2013:

activity # timemileskm+m
  Running6 4:47:17 38.78(7:24) 62.41(4:36) 50
  Flexibility3 1:00:00
  Cycling2 37:04 6.71(5:31) 10.8(3:26)
  Hockey1 30:00
  Strength1 30:00
  Core2 12:00
  Total7 7:36:21 45.49 73.21 50
  [1-5]7 6:36:21

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Saturday Dec 21, 2013 #

Hockey 30:00 [2]

PM Hockey in the dark at R.A. Steen. Fricken cold out -36 with the windchill.

Friday Dec 20, 2013 #

Running 1:21:00 [3] 16.44 km (4:56 / km)
ahr:140 max:163 shoes: Asics GEL-Speed Star 5 2011

PM Run down Wellington Cres. to Ass.. Park to just past the 1km marker for the Puma 5km and back. Pretty nice out actually -18C with a bit of a N wind but was pretty sheltered from it almost all the time.

Flexibility 15:00 [0]

PM Stretch.

Thursday Dec 19, 2013 #

Running 30:27 [2] 5.93 km (5:08 / km)
ahr:137 max:148 shoes: Asics GEL-Speed Star 5 2011

PM Run in Weyburn, Sask around town. Cold night, well I haven't run outside in the "real" einter for a while. -24C with little to no wind. Tired from the drive, glad it was an easy day.

Wednesday Dec 18, 2013 #

Running warm up/down 14:01 [2] 2.8 km (5:00 / km)
ahr:142 max:165 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run at Max Bell, 14 laps.

Running intervals 13:11 [4] 4.5 km (2:56 / km)
ahr:165 max:187 shoes: Asics GEL-Speed Star 5 2011

PM Intervals at max Bell. 3x 600m r2' 400m r90" 300m r60'' 200m R5', all at 1500m pace. Felt alright but tired from yesterdays hard workout. Not the best situation since this was suppose to be an easy day and then this hard workout tomorrow. Definitely tired in the legs and not as fast as I would have liked.
Times:
600m-1:52.07
400m-1:10.95 4:27.86
300m-51.36
200m-33.48

600m-1:47.72
400m-1:10.28 4:21.97
300m-51.70
200m-32.27

600m-1:48.35
400m-1:10.20 4:21.82
300m-51.89
200m-31.38

Core 6:00 [3]

PM Core. No weight room so couldn't do strength.

Running warm up/down 14:59 [2] 2.8 km (5:21 / km)
ahr:149 max:154 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 14 laps.

Tuesday Dec 17, 2013 #

Flexibility 15:00 [0]

PM Stretch.

Cycling warm up/down 12:15 [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 13:34 [2] 2.7 km (5:01 / km)
ahr:132 max:150 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 6 laps.

Running intervals 19:07 [4] 6.2 km (3:05 / km)
ahr:172 max:193 shoes: Asics GEL-Speed Star 5 2011

PM Intervals- Card workout, draw a card 2-10, 2=200m 10=1000m stop once you reach 6000m or go over, rest was 1:1. Great workout, felt good, getting the AT's to massage my calfs yesterday helped.
36:09 200m
2:51.39 900m
2:47.55 900m
1:11.48 400m
1:50.58 600m
33.71 200m
1:54.42 600m
55.37 300m
2:58 900m
1:11.99 400m
1:30.63 500m
46 300m

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

PM Strength.

Core 6:00 [3]

PM Core.

Running warm up/down 14:30 [2] 2.7 km (5:22 / km)
ahr:155 max:163 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Flexibility 10:00 [0]

PM Stretch.

Monday Dec 16, 2013 #

Cycling 12:36 [2] 3.6 km (3:30 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

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

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

Running 45:19 [3] 9.45 km (4:48 / km)
ahr:149 max:164 shoes: Asics GEL-Speed Star 5 2011

PM Run at the Oval. Legs felt good until 30min then my calfs were sore, knee feeling tight.

Sunday Dec 15, 2013 #

Running 41:09 [3] 8.89 km (4:38 / km) +50m 4:30 / km
ahr:155 max:171 shoes: Asics GEL-Speedstar® 4 2010

PM Run out and back to Varsity. Nice afternoon, warm enough for shorts and just a long sleeve shirt, 9C felt like 6C with the W wind at 24 km/h. Felt really good considering the race yesterday, my calf were a bit tight/sore.

Flexibility 20:00 [0]

PM Stretch.

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