Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 19, 2014:

activity

time

miles

Running

8:47:02

71.57

(7:22)

115.18

(4:35)

1661

Strength

2:15:00

Cycling

1:08:47

13.42

(5:07)

21.6

(3:11)

Flexibility

1:05:00

Core

32:00

Total

13:47:49

84.99

136.78

1661

[1-5]

12:42:49

2:55

0:00

» now

Saturday Apr 19, 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 18, 2014 #

Running 2:23:35 [3] 30.81 km (4:40 / km) +440m 4:21 / km
ahr:140 max:159 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. Wet snow pretty much the whole time 2C felt like -2C with the N wind at 15km/h. GPS measured a little short compared to last week, probably from all the clouds and snow. Felt my achilles a bit but it went away.

Thursday Apr 17, 2014 #

Flexibility 15:00 [0]

PM Stretch.

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 warm up/down 18:00 [2] 4.01 km (4:29 / km) +20m 4:23 / km
ahr:145 max:156 shoes: Asics GEL-Speed Star 5 2011

PM Run over to Canmore Park. Logged 20m climb.

Running 32:43 [4] 8.15 km (4:01 / km) +180m 3:37 / km
ahr:169 max:184 shoes: Asics GEL-Speed Star 5 2011

PM Hill workout at Canmore Park. 4xhills-fast, run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Legs felt flat at the start probably from not doing anything all day, gradually felt better as the workout went on. Felt a tiny bit of tightness in my achilles.4C with little to no wind.

Running warm up/down 16:30 [2] 3.28 km (5:02 / km) +40m 4:44 / km
ahr:144 max:160 shoes: Asics GEL-Speed Star 5 2011

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

Wednesday Apr 16, 2014 #

Running 1:06:56 [2] 13.07 km (5:07 / km) +170m 4:49 / km
ahr:141 max:156 shoes: Asics GEL-Speed Star 5 2011

AM/PM Easy run through Varsity to the top of Bowmont. My legs felt pretty tired today, felt better as the run went on. More snow again but only accumulating on the grass. Needed to break out the "winter running clothes again, 1C felt like -2C with the light SE wind.

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

PM Bike to and back from the U of C.

Tuesday Apr 15, 2014 #

Cycling 11:37 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 18:31 [2] 4.01 km (4:37 / km) +20m 4:30 / km
ahr:141 max:154 shoes: Asics GEL-Speed Star 5 2011

PM Run over to Canmore Park.

Running intervals 31:09 [4] 8.36 km (3:44 / km) +160m 3:24 / km
ahr:176 max:188 shoes: Asics GEL-Speed Star 5 2011

PM L-loops at Canmore Park. 6C with a 20 km/h W wind, 1:30ish easy recover run in between intervals. First 400m was with the wind and the last 500m was straight into the wind which made it tougher. Not the best workout feeling wise but got it done, a little slower than last week.
Times:
1.04km 3:55.89
1.05km 3:55.54
1.04km 3:54.97
1.05km 3:56.33 20m climb each interval.
1.05km 3:52.44
1.05km 3:52.76
1.04km 3:52.82
1.04km 3:49.02

Running 12:44 [2] 2.38 km (5:21 / km)
ahr:160 max:187 shoes: Asics GEL-Speed Star 5 2011

PM Easy run in between intervals.

Running warm up/down 15:50 [2] 3.08 km (5:08 / km) +40m 4:50 / km
ahr:149 max:161 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.

Flexibility 20:00 [0]

PM Stretch before running.

Monday Apr 14, 2014 #

Cycling 10:43 [2] 3.6 km (2:59 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Running 1:11:10 [2] 15.02 km (4:44 / km) +180m 4:28 / km
ahr:142 max:157 shoes: Asics GEL-Speed Star 5 2011

AM Run through varsity to Silver Springs/ the top of Bowmont and back. Nice morning 8C with a light W wind.

Cycling 11:30 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Sunday Apr 13, 2014 #

Cycling 11:30 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 19:25 [2] 4.15 km (4:41 / km) +84m 4:15 / km
ahr:138 max:157 shoes: Asics GEL-Speed Star 5 2011

AM Warm up run to River Park and back.

Running 28:09 [4] 7.67 km (3:40 / km) +212m 3:13 / km
ahr:179 max:188 shoes: Asics GEL-Speed Star 5 2011

AM Hill route in Marda Loop. Faster than last time yet again (50s), but somehow 100m shorter? You are either going up or going down. Felt pretty good, great workout. Cooler out 1C out with a N wind at 15ish km/h, pretty cool going into it for about half the workout.. Didn't notice my achilles which was good.

Running 1:25 [4] 0.51 km (2:47 / km)
ahr:118 max:153 shoes: Asics GEL-Speed Star 5 2011

AM Speed intervals, 4 x 150m r 2' walk back.

Core 10:00 [3]

AM Core plus leg strength.

Running warm up/down 10:40 [2] 2.09 km (5:06 / km) +15m 4:56 / km
ahr:138 max:153 shoes: Asics GEL-Speed Star 5 2011

AM Warm down run.

Running 40:15 [2] 8.59 km (4:41 / km) +100m 4:26 / km
ahr:140 max:153 shoes: Asics GEL-Speed Star 5 2011

PM Run through Varsity and back. Nice day 6C felt like 3C with the light NE wind at 12 km/h. Felt my achilles a bit after 30min but minimally.

« Earlier | Later »