Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 12, 2014:

activity

time

miles

Running

8:10:52

64.66

(7:35)

104.06

(4:43)

1713

Strength

3:05:00

Cycling

2:43:04

30.99

(5:16)

49.88

(3:16)

Flexibility

45:00

Core

31:00

Total

15:14:56

95.65

153.94

1713

[1-5]

14:29:56

2:54

0:00

» now

Saturday Apr 12, 2014 #

Strength 25:00 [3]

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

Flexibility 30:00 [0]

PM Stretch.

Friday Apr 11, 2014 #

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

AM Bike to and back from the U of C.

Running 2:03:50 [3] 26.14 km (4:44 / km) +400m 4:24 / km
ahr:147 max:163 shoes: Asics GEL-Speed Star 5 2011

AM/PM Long run through Varsity and kept going West for 1 hour to the junction Stoney Trail and Crowchild Trail NW. Nice day 10C/13C felt like 11C with the SW/W wind at 23km/h. Tough going out since it was mostly uphill and into the wind, coming back was nice. It rained a little bit on the way back but not much. My achilles was alright but its not perfect. It felt better than last Friday, I will get some AT on it this afternoon.

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

PM Bike to and back from the U of C.

Thursday Apr 10, 2014 #

Cycling 12:18 [2] 3.6 km (3:25 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:42 [2] 3.6 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C

Cycling 11:15 [2] 3.6 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 12:49 [2] 2.83 km (4:32 / km) +40m 4:14 / km
ahr:142 max:161 shoes: Asics GEL-Speed Star 5 2011

PM Warm up run to Shaganappi Hill.

Running 20:09 [3] 4.44 km (4:32 / km) +218m 3:39 / km
ahr:167 max:181 shoes: Asics GEL-Speed Star 5 2011

PM Shaganappi Hill workout. 5xhills(3 of them bounding up) 4xstride with run back. Did 3 sets without the strides on the last set. Went a little too easy since I thought we were doing 5 sets total, oh well still a good workout. My achilles was fine which was a good sign, not perfect but better than it has been. Nice day 14C felt like 12C with the strong SW wind at 25 km/h.

Running warm up/down 20:38 [2] 4.22 km (4:53 / km) +50m 4:37 / km
ahr:146 max:156 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run back to the University, plus an extra loop.

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.

Wednesday Apr 9, 2014 #

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

AM Bike to and back from the U of C.

Running 1:06:42 [2] 13.04 km (5:07 / km) +175m 4:48 / km
ahr:140 max:155 shoes: Asics GEL-Speed Star 5 2011

AM/PM Easy run through Varsity and back around Montgomery for a bit. Nice day 10C felt like 6 C with the W wind at 24 km/h. It even snowed a bit but not much at all. My achilles felt alright but I could feel it a bit. The AT this morning probably helped it a bit.

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

PM Bike to and back from the U of C.

Strength 25:00 [2]

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

Tuesday Apr 8, 2014 #

Cycling 11:23 [2] 3.6 km (3:10 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back form 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 U of C.

Running warm up/down 18:45 [2] 4.05 km (4:38 / km) +20m 4:31 / km
ahr:143 max:157 shoes: Asics GEL-Speed Star 5 2011

PM Run over to Canmore Park.

Running intervals 30:56 [4] 8.35 km (3:42 / km) +160m 3:23 / km
ahr:178 max:192 shoes: Asics GEL-Speed Star 5 2011

PM L-loops at Canmore Park. So nice out 19C but really windy, 30 km/h W wind, So nice we did the workout shirtless. 1:50 easy recover run in between intervals. First 400m was with the wind and the last 500m was straight into the wind which made it really tough. Started to feel my achilles after about 25min.
Times:
1.05km 3:55.78
1.04km 3:56.78
1.05km 3:54.41
1.04km 3:51.40 20m climb each interval.
1.03km 3:50.75
1.04km 3:51.82
1.05km 3:49.77
1.05km 3:46.12

Running 15:07 [2] 2.55 km (5:56 / km)
ahr:155 max:192 shoes: Asics GEL-Speed Star 5 2011

PM Easy run in between intervals.

Running warm up/down 20:26 [2] 3.73 km (5:29 / km) +40m 5:12 / km
ahr:157 max:165 shoes: Asics GEL-Speed Star 5 2011

PM Warm down run back to the university with a little extra loop.

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

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

Core 11:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Monday Apr 7, 2014 #

Cycling 11:26 [2] 3.6 km (3:11 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Running 1:06:00 [2] 13.35 km (4:57 / km) +200m 4:36 / km
ahr:137 max:156 shoes: Asics GEL-Speed Star 5 2011

AM/PM Run through Varsity and then up to Crowchild. Really nice out 14C felt like 12C with the W wind at 23 km/h. My achilles didn't feel the best, a bit sore and feeling tight.

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

PM Bike to and back from the U of C.

Strength 25:00 [3]

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

Flexibility 15:00 [0]

PM Stretch.

Sunday Apr 6, 2014 #

Cycling 11:35 [2] 3.6 km (3:13 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 19:45 [2] 4.19 km (4:43 / km) +87m 4:16 / km
ahr:147 max:160 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run to River Park.

Running 28:59 [4] 7.77 km (3:44 / km) +213m 3:17 / km
ahr:181 max:191 shoes: Asics GEL-Speed Star 5 2011

AM Hill route in Marda Loop. Way faster than two weeks ago with the dry roads. You are either going up or going down. Pretty tough, but great workout. Nice and warm out 8C out with a W wind at 15ish km/h, pretty sheltered the whole way but noticed it in more than one place. Didn't notice my achilles which was good.

Running intervals 1:04 [4] 0.36 km (2:58 / km)
ahr:126 max:150 shoes: Asics GEL-Speed Star 5 2011

AM Speed intervals, 3 x 150m r 2' walk back.

Core 10:00 [3]

AM Core plus leg strength.

Running 45:42 [2] 9.04 km (5:03 / km) +110m 4:46 / km
ahr:144 max:159 shoes: Asics GEL-Speed Star 5 2011

AM/PM Warm down run to River Park. Then another 32:09 around the University. Started to feel my achilles slightly by the end but not bad at all.

Cycling 21:36 [2] 6.68 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

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

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