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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 22, 2014:

activity # timemileskm+m
  Running6 5:38:48 46.48(7:17) 74.81(4:32) 365
  Flexibility7 3:50:00
  Cycling5 1:16:48 14.79(5:12) 23.8(3:14)
  Strength2 1:00:00
  Core5 55:00
  Total7 12:40:36 61.27 98.61 365
  [1-5]6 8:50:36

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SuMoTuWeThFrSa

Saturday Nov 22, 2014 #

Flexibility 1:00:00 [0]

PM Stretch.

Friday Nov 21, 2014 #

Running 1:22:00 [2] 16.1 km (5:06 / km) +150m 4:52 / km
ahr:144 max:159 shoes: Asics GEL-Speed Star 5 2014

AM/PM Run to the East to Winston Heights-Mountview and back around Banff Trail for a bit. Nice and warm 9C felt like 6C with the W wind at 22km/h. Felt a bit sluggish, didn't help that I tweaked my semitendinosus muscle, was a bit sore, must have pulled it a bit yesterday.

Cycling 12:22 [2] 3.68 km (3:22 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

PM Had AT fro my IT band. It is fine but just want to make sure.

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

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 20:00 [0]

PM Stretch.

Thursday Nov 20, 2014 #

Cycling 8:49 [2] 2.7 km (3:16 / km)
shoes: Asics GEL-Speed Star 5 2014

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

Running warm up/down 11:31 [2] 2.29 km (5:02 / km) +10m 4:55 / km
ahr:138 max:152 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run outside, West loop.

Running intervals 33:43 [4] 9.66 km (3:29 / km) +30m 3:26 / km
ahr:175 max:189 shoes: Asics GEL-Speed Star 5 2014

PM Intervals outside on the shortened 2km loops since the Oval was closed for running. 6x1.6km r2'. Really nice out 6C a little colder with the W wind at 12km/h.

Times:
5:54.99- 1.59 km
5:46.71- 1.59 km
5:37.30- 1.61 km 5m climb each interval
5:33.86- 1.62 km
5:25.68- 1.63 km
5:25.20- 1.62 km

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

PM Weights.

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

PM Core.

Running warm up/down 11:41 [2] 2.25 km (5:12 / km)
ahr:155 max:166 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 5 laps.

Note

PM 15min in the steam room, upper level.

Cycling 11:58 [2] 3.68 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Nov 19, 2014 #

Running 45:40 [2] 9.28 km (4:55 / km) +50m 4:48 / km
ahr:144 max:157 shoes: Asics GEL-Speed Star 5 2014

AM Run to the West and back. Nice morning, -6C, felt like -10C with the light S wind, 9km/h. My body felt pretty good after yesterdays hard workout but my left shin was slightly sore.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Nov 18, 2014 #

Cycling 8:57 [2] 2.7 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

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

Cycling 11:33 [2] 3.68 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 13:10 [2] 2.7 km (4:53 / km)
ahr:133 max:143 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 18:29 [4] 6.0 km (3:05 / km)
ahr:172 max:189 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 10x600m r90'. They started off a bit slow but it still was a killer workout. I am starting to feel my left shin a bit, a little sore.
Times:
1:59.73
1:51.42
1:52.06
1:49.05
1:51.30
1:49.47
1:48.38
1:48.32
1:51.16
1:48.92

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

PM Weights.

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

PM Core.

Running warm up/down 11:24 [2] 2.25 km (5:04 / km)
ahr:156 max:166 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 5 laps.

Flexibility 30:00 [0]

PM Stretch.

Monday Nov 17, 2014 #

Running 1:01:51 [2] 13.01 km (4:45 / km) +80m 4:37 / km
ahr:148 max:162 shoes: Asics GEL-Speed Star 5 2014

AM Run West for 30min to Winston Heights-Mountview and then back. Nice out -2C felt like -4C with the light SW wind at 8 km/h. My knee was good. I think I am finally over it.

Core 10:00 [3]

AM Core.

Cycling 11:39 [2] 3.68 km (3:10 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

PM 30min in the steam room on the upper levels.

Flexibility 30:00 [0]

PM Stretch.

Sunday Nov 16, 2014 #

Cycling 11:30 [2] 3.68 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 8:54 [2] 1.85 km (4:49 / km) +5m 4:45 / km
ahr:144 max:156 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run.

Running tempo 20:00 [4] 5.64 km (3:33 / km) +30m 3:27 / km
ahr:181 max:189 shoes: Asics GEL-Speed Star 5 2014

AM Tempo around the campus loop. Felt really good today. Nice morning -5C with a 10km/h N wind which made it a little colder in places. My knee was fine.

Running warm up/down 8:27 [2] 1.68 km (5:02 / km) +10m 4:53 / km
ahr:155 max:188 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run.

Running intervals 1:45 [4] 0.75 km (2:20 / km)
ahr:150 max:174 shoes: Asics GEL-Speed Star 5 2014

AM 5x150m r90'' in the Jack. The speed is coming back and feeling good.
Times:
21.45
21.85
21.03
20.98
20.42

Core 15:00 [3]

AM Core/Strength.

Running 10:13 [2] 1.35 km (7:34 / km)
ahr:150 max:158 shoes: Asics GEL-Speed Star 5 2014

AM/PM Warm down run, 9 laps.

Flexibility 30:00 [0]

PM Stretch.

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