Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 6, 2014:

activity

time

miles

Running

4:03:50

33.68

(7:14)

54.21

(4:30)

Flexibility

3:10:00

Cycling

1:19:41

15.09

(5:17)

24.29

(3:17)

Core

45:00

Strength

32:30

Walking

25:00

Regeneration

10:00

Total

10:26:01

48.78

78.5

[1-5]

7:06:01

1:54

0:00

» now

Saturday Dec 6, 2014 #

Walking 10:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Walk to loosen the legs up for this afternoon's race. The legs are feeling good, I am hoping to run 2:01-2:03 for the 800m.

Cycling 12:16 [2] 3.68 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 14:51 [2] 2.7 km (5:30 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running race 2:03 [5] 0.8 km (2:34 / km)
shoes: Nike Zoom Victory Elite

PM Dino Opener at the Jack Simpson. Ran the 800m this year instead of the 3000m. Ran pretty well for the first race of the season. Approximate splits were: 28.5, 30.5, 31.5?, 33.24?, I know I went through 200m in about 28-29 and 400m in 58-59. Ended up 6th, first out of the Dino guys I train with. Time was 2:03.74 equivalent to about a 1:59 anywhere else.

Running warm up/down 45:45 [2] 8.55 km (5:21 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 19 laps, well wanted to do more minutes since I took it pretty easy the last couple of days.

Regeneration 10:00 [0]

PM Ice bath.

Note

PM 15min in the steam room, upper level. It felt so good on the throat/lungs after the 800m hack.

Flexibility 20:00 [0]

AM/PM Stretch

Friday Dec 5, 2014 #

Walking 15:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Walk, decided to go for a walk instead of doing a warm up run for tomorrows 800m.

Flexibility 1:00:00 [0]

PM Stretch.

Note

Rest day.

Thursday Dec 4, 2014 #

Cycling 9:26 [2] 3.19 km (2:57 / km)
shoes: Nike Air Pegasus 27 2011

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

Note

PM Had AT, loosened up my IT and ultrasound.

Cycling 11:37 [2] 3.68 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 13:25 [2] 2.7 km (4:58 / km)
ahr:130 max:141 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 6:03 [4] 2.4 km (2:31 / km)
ahr:159 max:185 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 3x4x200m r60' R5''. Getting ready or the 800m on Saturday, just wanted to get use to 30s for the race. The pace felt nice.
Times:
33.19
29.93
30.63
30.08

30.17
28.90
30.15
30.35

30.07
29.82
30.69
29.45

Strength 2:30 [4]
shoes: Nike Air Pegasus 27 2011

PM One quick set of dumbbell complex since I am racing Saturday.

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

PM Core.

Running warm up/down 13:48 [2] 2.7 km (5:07 / km)
ahr:142 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 6 laps.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Dec 3, 2014 #

Note

Rest Day.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Dec 2, 2014 #

Cycling 8:51 [2] 2.7 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

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

Cycling 12:13 [2] 3.68 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 12:46 [2] 2.7 km (4:44 / km)
ahr:136 max:150 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 11:20 [4] 4.0 km (2:50 / km)
ahr:167 max:188 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 10x400m r90''. Had a stomach cramp from the start but started to feel better about half way through and was able to finish strong. Would have liked to run a bit faster but my stomach made it tough. Averaged 68s, last year I averaged 69.8s.
71.57
68.88
68.54
68.08
68.27
68.38
68.34
68.52
66.25
63.93

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

PM Strength.

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

PM Core.

Running warm up/down 11:44 [2] 2.25 km (5:13 / km)
ahr:147 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 5 laps.

Monday Dec 1, 2014 #

Cycling 12:30 [2] 3.68 km (3:24 / km)
shoes: Nike Air Pegasus 27 2011

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

Running 1:00:12 [2] 12.6 km (4:47 / km)
ahr:145 max:156 shoes: Asics GEL-Speed Star 5 2014

AM Run in the Oval, 28 laps. Felt alright, a little tired from yesterday, calfs a little sore but otherwise feeling good.

Core 10:00 [3]

AM Core.

Note

AM Had AT for my IT band just to loosen it up some more to prevent it from coming back and hurting my knee, Ultrasound.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Sunday Nov 30, 2014 #

Cycling 12:48 [2] 3.68 km (3:29 / km)
shoes: Nike Air Pegasus 27 2011

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

Running warm up/down 13:48 [2] 2.7 km (5:07 / km)
ahr:137 max:150 shoes: Asics GEL-Speed Star 5 2014

AM/PM Warm up run, 6 laps.

Running intervals 24:00 [4] 7.11 km (3:23 / km)
ahr:178 max:192 shoes: Asics GEL-Speed Star 5 2014

PM Tempo type workout in the Oval since it was freezing outside. 4x6min r90''. Felt pretty good, leg and knee were fine.
Distances:
1.7km
1.81km
1.8km
1.8km

Running intervals 1:46 [4] 0.75 km (2:21 / km)
ahr:132 max:161 shoes: Nike Zoom Victory Elite

PM 5x150m r3:30-4:00 in the Oval. Wore my new Nike Zoom Victory Elite track spikes which feel awesome.
Times:
21.61
21.95
21.28
21.15
20.67

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 12:19 [2] 2.25 km (5:28 / km)
ahr:146 max:166 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 5 laps.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

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