Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 15, 2014:

activity	#	time	miles		km		+m
Running	5	3:25:46	26.18	(7:52)	42.13	(4:53)	350
Cycling	5	3:08:13	26.84		43.2
Flexibility	5	1:25:00
Strength	1	30:00
Core	3	18:00
Total	7	8:46:59	53.02		85.33		350
[1-5]	7	7:21:59

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Saturday Feb 15, 2014 #

Running 46:01 [2] 8.93 km (5:09 / km) +150m 4:45 / km
ahr:132 max:157 shoes: Asics GEL-Speedstar® 4 2010

PM Run through the trails in Bowmont. Super nice afternoon 4C felt like 0C with the SE wind at 19 km/h.

Core 6:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Friday Feb 14, 2014 #

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

AM Bike to and back from the U of C.

Cycling 11:48 [2] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 45:31 [2] 8.6 km (5:18 / km) +200m 4:44 / km
ahr:138 max:160 shoes: Asics GEL-Speedstar® 4 2010

PM Run though the trails in Bowmont and then along the pathway for a bit and back. Really nice afternoon, 3C felt like 0C with the light SW wind at 12 km/h.

Flexibility 10:00 [0]

PM Stretch

Thursday Feb 13, 2014 #

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 12:22 [2] 3.6 km (3:26 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 45:00 [1]
ahr:90 max:102 shoes: Northwave Revolution Road Shoe

PM Spin on the wind trainer. My knee is still sore (but is getting better) so I decided to bike instead of run.

Core 6:00 [3]

PM Core.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Feb 12, 2014 #

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

AM Bike to and back from the U of C.

Cycling 11:39 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 12:15 [2] 3.6 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

Strained my right quad just above the knee where all the quad muscles join with the knee. I hope it does not last long and I can run soon!

Flexibility 20:00 [0]

PM Stretch.

Tuesday Feb 11, 2014 #

Cycling 11:59 [2] 3.6 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:31 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM 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 warm up/down 14:07 [2] 3.15 km (4:29 / km)
ahr:142 max:155 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 7 laps.

Running intervals 15:48 [4] 4.8 km (3:17 / km)
ahr:168 max:189 shoes: Asics GEL-Speed Star 5 2011

PM Intervals 6 x 800m r2'. Easy 800s for recovery, felt very easy. Above my right knee feels a bit tight/sore.
Times:
2:39.94
2:37.99
2:39.81
2:38.57
2:37.96
2:33.74

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

PM Weights. Right above my right knee was feeling sore/tight.

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

PM Core.

Running warm up/down 14:01 [2] 2.7 km (5:11 / km)
ahr:153 max:162 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 6 laps.

Monday Feb 10, 2014 #

Cycling 11:28 [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)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 40:20 [2] 8.1 km (4:59 / km)
ahr:135 max:146 shoes: Asics GEL-Speed Star 5 2011

PM Run at the Oval, 18 laps.

Sunday Feb 9, 2014 #

Running warm up/down 15:35 [2] 2.75 km (5:40 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm up run.

Running race 4:23 [5] 1.5 km (2:55 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM 1500m at the Alberta Indoor Games in Edmonton. Better race than yesterday but still bad, again I couldn't sleep until after 2 am and my legs still felt bad. Final time was 4:23.82

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Warm down run.

Flexibility 10:00 [0]

PM Stretch.

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