Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 20, 2014:

activity

time

miles

Running

6:06:26

50.41

(7:16)

81.13

(4:31)

315

Flexibility

3:05:00

Strength

1:00:00

Core

55:00

Cycling

23:40

4.57

(5:10)

7.36

(3:13)

Total

11:30:06

54.99

88.49

315

[1-5]

8:25:06

2:12

0:00

» now

Saturday Dec 20, 2014 #

Running 20:06 [2] 3.56 km (5:39 / km)
ahr:118 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Run with Steven and Thomas in St. Malo on the lake to the end just onto the river and back. Nice out -3C, felt like -8C with the S wind at 10 km/h. Just 20min because Steven was dead tired and it was my rest day.

Flexibility 30:00 [0]

PM Stretch.

Friday Dec 19, 2014 #

Running 1:32:41 [2] 18.55 km (5:00 / km) +100m 4:52 / km
ahr:137 max:151 shoes: Asics GEL-Speed Star 5 2014

AM Run up Wall St. to Notre Dame Ave, back down Erin St, then to the gates of Assiniboine Park and back down Wellington Crescent, little extra loop in Wolseley and home. Nice morning -6C, felt like -9C with the S wind at 8km/h, a bit of freezing rain coming down. Felt a bit tired from yesterday's night hard workout on my own.

Core 10:00 [3]

AM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Dec 18, 2014 #

Running warm up/down 14:20 [2] 2.8 km (5:07 / km)
ahr:132 max:152 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run at Max Bell.

Running intervals 12:37 [4] 4.5 km (2:48 / km)
ahr:171 max:187 shoes: Asics GEL-Speed Star 5 2014

PM Intervals at Max Bell. 3x 600m r2' 400m r90" 300m r60'' 200m R10', all at 1500m pace. Felt pretty good, tough running on my own but got it done, last year times were: 4:27.86, 4:21.97, 4:21.82= 13:11.
Times:
600m-1:43.45
400m-1:07.25 4:09.59
300m-50.00
200m-30.89

600m-1:41.97
400m-1:08.44 4:13.05
300m-51.10
200m-31.54

600m-1:44.54
400m-1:08.15 4:15.14
300m-51.47
200m-30.98

Strength 30:00 [4]

PM Strength.

Core 10:00 [3]

PM Core.

Running warm up/down 15:44 [2] 3.0 km (5:15 / km)
ahr:150 max:160 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 15 laps.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Dec 17, 2014 #

Running 1:00:15 [2] 11.94 km (5:03 / km) +60m 4:55 / km
ahr:131 max:146 shoes: Asics GEL-Speed Star 5 2014

AM/PM Run to Omands Creek, North for a bit and then back to Wellington Cres., and then back around Wolseley for a bit. Cool morning -12C felt like -13C with the light W wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Dec 16, 2014 #

Cycling 11:49 [2] 3.68 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 13:14 [2] 2.7 km (4:54 / km)
ahr:140 max:152 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run, 6 laps.

Running intervals 15:00 [4] 4.8 km (3:07 / km)
ahr:171 max:186 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 6x800m r2' at 3000m pace. Felt pretty good, tough workout running on my own. Should have went a bit faster but I was feeling a bit tired with less rest than running later in the day as usual.
Times:
2:30.42
2:31.09
2:30.08
2:30.80
2:30.97
2:27.10

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

AM/PM Strength.

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

PM Core.

Running warm up/down 16:20 [2] 3.15 km (5:11 / km)
ahr:148 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Flexibility 15:00 [0]

PM Stretch.

Monday Dec 15, 2014 #

Running 1:02:15 [2] 13.3 km (4:41 / km) +100m 4:31 / km
ahr:138 max:151 shoes: Asics GEL-Speed Star 5 2014

AM Run West to Winston Heights-Mountview and then back around Banff Trail for a bit. Relatively warm out -6C felt like -11C with the light S wind at 11 km/h. Felt pretty good, legs feeling a little sore.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Dec 14, 2014 #

Cycling 11:51 [2] 3.68 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 1:16 [2] 2.39 km (32 / km) +15m 31 / km
ahr:138 max:151 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run out to Varsity.

Running tempo 20:05 [4] 5.73 km (3:30 / km) +30m 3:25 / km
ahr:176 max:185 shoes: Asics GEL-Speed Star 5 2014

AM Tempo, 10min tempo and 10min up tempo. Felt pretty good today. A bit icy in places but not bad. Nice morning -3C felt like -6C with the NW wind at around 10 km/h.
Times:
10:03- 2.76 km
10:02- 2.97 km

Running warm up/down 10:42 [2] 2.16 km (4:57 / km) +10m 4:50 / km
ahr:142 max:184 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run back to the U of C.

Running intervals 1:45 [4] 0.75 km (2:20 / km)
ahr:135 max:166 shoes: Asics GEL-Speed Star 5 2014

PM Intervals in the Jack, 5x150m r2:00ish. Felt strong.
21.39
21.15
20.84
20.79
20.88

Core 15:00 [3]

AM Core/Strength

Running warm up/down 10:06 [2] 1.8 km (5:37 / km)
ahr:138 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run in the Jack, 9 laps.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

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