Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 18, 2014:

activity

time

miles

Running

3:14:17

25.62

(7:35)

41.23

(4:43)

Flexibility

2:30:00

Cycling

2:25:49

26.84

(5:26)

43.2

(3:23)

Strength

1:05:00

Regeneration

10:00

Core

6:00

Total

9:31:06

52.46

84.43

[1-5]

6:51:06

2:11

0:00

» now

Saturday Jan 18, 2014 #

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

PM Warm up run.

Running race 4:20 [5] 1.5 km (2:53 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM 1500m at the Golden Bear Open in Edmonton. Did not have a great seed time so was not put into a very fast section. Went through 800m in 2:26, which was the same pace I started the 3k at which is very slow for a 1500m. At 900m I went to the front and picked it up and managed to win the section by tenth of a second, my teammate tried to pass me on the final straight but I wasn't going to let that happen after leading for 3 laps and getting probably 20m ahead. If it started out faster I think I could have ran 4:15 since I averaged 32's for the last 700m.
Final time was 4:20.43
I wasn't really sure if I was going to finish the race before it started. My knee felt fine warming up until I started to do some strides and I started to feel the pain in the side of my knee again. I guess the adrenalin kicked in and I didn't notice it. It didn't feel much worse after the race compared to before so that was nice. Easy day tomorrow and it should be alright.

Running warm up/down 11:00 [1] 1.7 km (6:28 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm down run.

Cycling 6:15 [2] 1.8 km (3:28 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike back from the U of C.

Friday Jan 17, 2014 #

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

PM Warm up run in Edmonton for the Golden Bear Open.

Running race 9:28 [5] 3.0 km (3:09 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM 3000m race at the Golden Bear Open in Edmonton. Pretty happy with it but was too slow in the second and third kilometers. Knee was fine, well I didn't notice it at all. Just need to work on quickening my stride when I start to get tired and I should be able to run under 9:15.
Splits: Not 100% sure on the splits but pretty close.
1km - 3:03-3:05
2km- 3:09 ish
3km- 3:15 ish- ran a 40sec second last lap and finished with a 35.
Final time was 9:28.10

Running warm up/down 15:01 [1] 2.4 km (6:15 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm down run.

Regeneration 10:00 [0]

PM Ice bath.

Cycling 5:51 [2] 1.8 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to the U of C.

Thursday Jan 16, 2014 #

Cycling 11:50 [2] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling 11:20 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:49 [2] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running 13:48 [2] 2.7 km (5:07 / km)
ahr:136 max:160 shoes: Asics GEL-Speed Star 5 2011

PM Run at the oval, 6 laps, just to get the legs ready for tomorrows 3k in Edmonton.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Jan 15, 2014 #

Cycling 12:28 [2] 3.6 km (3:28 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

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

PM Strength, hips/glutes.

Cycling 12:10 [2] 3.6 km (3:23 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 45:00 [0]

PM Stretch.

Tuesday Jan 14, 2014 #

Cycling 12:26 [2] 3.6 km (3:27 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling 12:26 [2] 3.6 km (3:27 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

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

PM Strength, hips/glutes.

Flexibility 15:00 [0]

PM Stretch.

Cycling 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 13:37 [2] 2.7 km (5:03 / km)
ahr:140 max:151 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 6 laps.

Running intervals 5:40 [4] 2.25 km (2:31 / km)
ahr:156 max:184 shoes: Asics GEL-Speed Star 5 2011

PM Intervals, 2x (3x300m) r90'' R10', then 3x150m r2:50ish walk back. Felt ok, but just didn't feel comfortable with the speed. Knee was fine.
Times:
46.35
45.97
46.90

45.09
46.22
46.81

21.26
20.64
20.80

Strength 10:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights.

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

PM Core.

Running warm up/down 14:10 [2] 2.7 km (5:15 / km)
ahr:147 max:162 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Flexibility 15:00 [0]

PM Stretch.

Monday Jan 13, 2014 #

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

AM Bike to and back from the U of C.

Cycling 12:19 [2] 3.6 km (3:25 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 22:12 [2] 4.5 km (4:56 / km)
ahr:139 max:165 shoes: Asics GEL-Speed Star 5 2011

PM Run, 10 laps of the Oval. My knee didn't feel right so I stopped.

Strength 15:00 [3]

PM Strength, Hips/Glutes, its helping my knee.

Flexibility 45:00 [0]

PM Stretch.

Sunday Jan 12, 2014 #

Cycling 12:16 [2] 3.6 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 14:33 [2] 2.93 km (4:58 / km) +15m 4:51 / km
ahr:145 max:163 shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run outside.

Running tempo 20:01 [3] 5.14 km (3:54 / km) +30m 3:47 / km
ahr:177 max:185 shoes: Asics GEL-Speedstar® 4 2010

AM Temp outside around the perimeter of the U of C, pretty slippery and slushy in some spots, definitely effected the tpk. Felt decent, knee wasn't perfect. Nice morning, -5 light wind.

Running 8:36 [2] 1.56 km (5:31 / km) +7m 5:24 / km
ahr:153 max:178 shoes: Asics GEL-Speedstar® 4 2010

AM Run back to Jack Simpson.

Running intervals 1:49 [4] 0.75 km (2:25 / km)
ahr:130 max:164 shoes: Asics GEL-Speed Star 5 2011

PM Speed, 5x150m r2'. Fast, maintain corner, fast.
Times:
22.9
22
21.56
21.90
20.77

Strength 10:00 [3]

AM Strength/Core.

Running warm up/down 10:02 [2] 2.0 km (5:01 / km)
ahr:157 max:165 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 10 laps.

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