Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 29, 2014:

activity # timemileskm+m
  Running7 7:50:14 60.56(7:46) 97.46(4:49) 1562
  Strength5 3:05:00
  Cycling6 2:49:38 29.08 46.8
  Flexibility2 40:00
  Core3 22:00
  Total7 14:46:52 89.64 144.26 1562
  [1-5]7 14:06:52

«»
2:54
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 29, 2014 #

Running 30:40 [2] 6.04 km (5:05 / km) +50m 4:53 / km
ahr:128 max:147 (sick) shoes: Asics GEL-Speed Star 5 2011

PM Easy run though Varsity and back. Not sure if I should have gone out but I did. Throat not as sore but still pretty stuffed up with a bit of a head ache. Nice out though -3C felt like -8C with the N wind at 13 km/h.

Strength 25:00 [3]

PM Strength, lower leg, quads and hamstrings to try and make the shin pain go away.

Flexibility 20:00 [0]

PM Stretch.

Friday Mar 28, 2014 #

Cycling 12:20 [2] 3.6 km (3:26 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 12:17 [2] 3.6 km (3:25 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM 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.

Running 1:52:35 [3] 23.56 km (4:47 / km) +350m 4:27 / km
ahr:137 max:161 (sick) shoes: Asics GEL-Speed Star 5 2011

PM Long run along the Bow River Pathway, almost to the zoo and back. Nice day -2C felt like -8C with the SE wind at 20km/h. Have a bit of a cold but mostly a sore throat and wasn't even going to run but decided I had to. Didn't feel to good in the legs either since I had a hard workout yesterday and weights. Felt sluggish for the last 40 min.

Thursday Mar 27, 2014 #

Cycling 12:20 [2] 3.6 km (3:26 / 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 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.

Running warm up/down 19:00 [2] 4.05 km (4:41 / km)
ahr:139 max:156 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run, 9 laps in the Oval.

Running 31:22 [4] 5.35 km (5:52 / km) +364m 4:22 / km
ahr:178 max:190 shoes: Asics GEL-Speed Star 5 2011

PM Stairs in the Oval. Half lap= hard up the ramp, up and down the two longest stair cases, medium, 50m bound on the straight. Did 7 laps total. Felt pretty good, well it was tough, stayed up with the top guys for most of it, dropped of fa little in the last 10 minutes.

Strength 55:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights+25:00 of low leg strength to help my shin pain.

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Running warm up/down 21:47 [2] 4.05 km (5:23 / km)
ahr:143 max:152 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run, 9 laps.

Wednesday Mar 26, 2014 #

Cycling 11:32 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Running 50:22 [2] 10.02 km (5:02 / km) +100m 4:47 / km
ahr:135 max:151 shoes: Asics GEL-Speed Star 5 2011

PM Easy run through Varsity and back. Nice day, 5cm of fresh snow and still snowing, -6C felt like -11C with the NE wind at 14 km/h.

Cycling 12:20 [2] 3.6 km (3:26 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Strength 25:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Strength, lower leg, quads and hamstrings to try and make the shin pain go away.

Tuesday Mar 25, 2014 #

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 11:38 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 20:00 [0]

PM Stretch.

Cycling 12:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 17:33 [2] 3.94 km (4:27 / km) +20m 4:21 / km
ahr:147 max:155 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run to Canmore Park.

Running 34:08 [4] 8.81 km (3:52 / km) +184m 3:30 / km
ahr:168 max:179 shoes: Asics GEL-Speed Star 5 2011

PM Winter hill loops at Canmore Park. Fartlek type of workout 1:45 hard (hill), 1:00 easy run (downhill), did 6 out and backs. Nice day -5C felt like -8C with the light E wind. Didn't feel the "best" today probably since I did weights yesterday.

Running warm up/down 16:10 [2] 3.24 km (4:59 / km) +40m 4:42 / km
ahr:147 max:158 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run back to the U of C did an extra little loop.

Monday Mar 24, 2014 #

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.

Running 1:01:22 [2] 12.27 km (5:00 / km) +150m 4:43 / km
ahr:136 max:152 shoes: Asics GEL-Speed Star 5 2011

PM Run through Varsity and back. Nice day -8C felt like -14C going into the N wind at 13 km/h. Went to the team athletic therapist so my shins/calfs felt pretty good. Left groin is a little sore from yesterday?

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.

Strength 55:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights+25:00 of low leg strength to help my shin pain. Had to do weight today since I have to study tomorrow night...

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

PM Core.

Sunday Mar 23, 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 17:08 [2] 3.46 km (4:57 / km) +62m 4:33 / km
ahr:146 max:160 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run in Marda Loop to River Park.

Running 31:47 [4] 7.82 km (4:04 / km) +202m 3:36 / km
ahr:173 max:181 shoes: Asics GEL-Speed Star 5 2011

AM Hill route in Marda Loop. First time running this route with the team. You are either going up or going down. Pretty tough, the snow/soft snow made it even tougher especially on the uphills. Should be faster (under 30min) once the roads are dry. Pretty nice out -11C felt like -14C with the N wind at 13 km/h, pretty sheltered the whole way but cooler going into the wind.

Running warm up/down 26:20 [2] 4.85 km (5:26 / km) +40m 5:13 / km
ahr:141 max:163 shoes: Asics GEL-Speed Star 5 2011

AM Warm down run to River Park. Did another 15min once I got back to the U of C.

Strength 25:00 [3]

PM Strength, lower leg, quads and hamstrings to try and make the shin pain go away.

Core 6:00 [3]

PM Core.

Note

Made my 100km goal.

« Earlier | Later »