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Training Log Archive: D-MAN

In the 7 days ending Nov 29, 2014:

activity # timemileskm+m
  Running5 4:05:27 34.4(7:08) 55.36(4:26) 60
  Flexibility7 4:05:00
  Cycling6 1:44:02 19.36(5:22) 31.16(3:20)
  Core5 55:00
  Strength2 40:00
  Total7 11:29:29 53.76 86.52 60
  [1-5]6 7:24:29

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Saturday Nov 29, 2014 #

Flexibility 45:00 [0]

PM Stretch.

Friday Nov 28, 2014 #

Cycling 12:36 [2] 3.68 km (3:25 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 1:00:06 [2] 12.6 km (4:46 / km)
ahr:141 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Run in the Oval, 28laps, since it was way too cold outside. Only did 60min even though my leg felt like it was better but wanted to make sure it is 100%.

Core 10:00 [3]

PM Core.

Note

PM Had AT for my leg, ultrasound. It feels way better and it is pretty much 100%.

Note

PM 30min in the steam room.

Flexibility 30:00 [0]

PM Stretch.

Thursday Nov 27, 2014 #

Cycling 9:09 [2] 2.7 km (3:23 / km)
shoes: Nike Air Pegasus 27 2011

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

Cycling 12:35 [2] 3.68 km (3:25 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 12:43 [2] 2.7 km (4:43 / km)
ahr:130 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 13:33 [4] 4.8 km (2:49 / km)
ahr:164 max:186 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 2x8x300m r60'' R5'. My leg felt surprisingly good throughout, a little off but getting better. Way faster than last year (14:21 for 4.8km and averaged 53.81 this year I averaged 50.81)
Times:
55.80
53.54
52.45
53.09
51.93
51.02
51.05
49.40

52.48
48.85
49.90
50.50
49.77
49.48
48.18
46.37

Strength 10:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights, didn't do any leg exercises so my leg can get back to 100%.

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

PM Core.

Running warm up/down 14:19 [2] 2.7 km (5:18 / km)
ahr:146 max:157 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 6 laps.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Nov 26, 2014 #

Cycling 11:43 [2] 3.68 km (3:11 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Note

Had AT this morning for my leg, nothing serious just will take a bit of time for the pain to go away, strained my abductor somehow last Thursday. I think the IFC helped a bit.

Running 46:30 [2] 9.27 km (5:01 / km)
ahr:138 max:154 shoes: Asics GEL-Speed Star 5 2014

PM Run to the the East of Banff Trail and back. Nice day -2C felt like -6C with the S wind at 9km/h. My leg was a bit sore to start and didn't really get any worse during the run.

Cycling 12:24 [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 35min in the steam room, upper levels.

Flexibility 45:00 [0]

PM Stretch.

Tuesday Nov 25, 2014 #

Cycling 9:12 [2] 2.7 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 13:06 [2] 2.7 km (4:51 / km)
ahr:133 max:149 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 20:25 [4] 6.4 km (3:11 / km)
ahr:174 max:191 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 8x800m r2'. My leg was a little sore at the start and thought it was ok to go ahead and run. I started to feel it more after the 6th one so didn't push on the last two. Still a good workout, 3sec/km faster than last year and did one more rep this year. Not sure what to do about my leg...I guess I will go into AT tomorrow morning.
Times:
2:43.19
2:36.85
2:35.53
2:29.71
2:27.17
2:27.98
2:31.25
2:34.18

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 11:46 [2] 2.25 km (5:14 / km)
ahr:159 max:168 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 5 laps.

Cycling 12:15 [2] 3.68 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Flexibility 15:00 [0]

PM Stretch.

Monday Nov 24, 2014 #

Cycling 12:00 [2] 3.68 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

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

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

AM Core.

Note

AM/PM 30min in the steam room.

Note

Took the day off running since the inside of my left leg above the knee was still sore. Feeling better now after resting it and stretching it but I hope it is all good for tomorrows hard training.

Flexibility 1:00:00 [0]

PM Stretch.

Sunday Nov 23, 2014 #

Cycling 12:08 [2] 3.68 km (3:18 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 11:44 [2] 2.35 km (5:00 / km) +15m 4:50 / km
ahr:146 max:161 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run out to Varsity.

Running tempo 20:04 [4] 5.65 km (3:33 / km) +30m 3:28 / km
ahr:180 max:186 shoes: Asics GEL-Speed Star 5 2014

AM Tempo out through Varsity and back. Felt pretty good physically today but my leg was still bothering me a bit, felt a bit better before but was sore afterwords. Nice morning -4C with a light 10km/h S wind which made it a bit harder on the way back. My knee was fine.

Running warm up/down 10:21 [2] 2.14 km (4:50 / km) +15m 4:40 / km
ahr:147 max:167 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run back to the U of C.

Core 15:00 [3]

AM Core/Strength.

Running warm up/down 10:50 [2] 1.8 km (6:01 / km)
ahr:131 max:147 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run in the Jack. Didn't do 150's because my leg was bothering me.

Flexibility 20:00 [0]

PM Stretch.

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