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Training Log Archive: D-MAN

In the 7 days ending Jan 3, 2015:

activity

time

miles

Flexibility

4:00:00

Running

3:46:50

31.0

(7:19)

49.89

(4:33)

175

Core

45:00

Cycling

11:38

2.29

(5:05)

3.68

(3:10)

Total

8:43:28

33.29

53.57

175

[1-5]

4:43:28

1:33

0:00

» now

Saturday Jan 3, 2015 #

Note

AM 10min walk to loosen the legs up.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run around the University halls.

Running race 1:27 [5] 0.6 km (2:25 / km)
shoes: Nike Zoom Victory Elite

PM Dino Classic, ran the 600m this year. Had a pretty good race, I kind of got stuck behind somebody, so I could have probably ran a high 1:26, still happy with the time (127.13). Estimated 200m splits- 27, 28, 32.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm down run through the University halls.

Flexibility 30:00 [0]

PM Stretch.

Friday Jan 2, 2015 #

Note

Went for a 15min walk to loosen the legs up for tomorrow's 600m.

Flexibility 1:00:00 [0]

PM Stretch.

Note
(rest day)

Thursday Jan 1, 2015 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km) +15m 4:44 / km
ahr:139 max:152 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run around Banff Trail.

Running intervals 3:19 [4] 1.27 km (2:37 / km)
ahr:156 max:175 shoes: Asics GEL-Speed Star 5 2014

PM Intervals outside, 6x200m r60''. Nice afternoon 0C, felt like -3C with the SW wind at 9km/h. Interval number 1, 3 and 5 were going into the wind that's why they are slower.
33:29- 209.42m
32:45- 216.98
34:08- 207.22
33:15- 215.13
34:56- 218.91
32:39- 209.99

Running warm up/down 15:10 [2] 3.01 km (5:02 / km) +25m 4:50 / km
ahr:146 max:156 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run around Banff Trail.

Core 10:00 [3]

PM Core.

Flexibility 50:00 [0]

PM Stretch.

Wednesday Dec 31, 2014 #

Note

Rest day, racing the 600m this weekend.

Flexibility 1:00:00 [0]

PM Stretch.

Tuesday Dec 30, 2014 #

Note

Finally logged the NAOC races in October.

Cycling 11:38 [2] 3.68 km (3:10 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 13:03 [2] 2.7 km (4:50 / km)
ahr:129 max:143 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 6 laps.

Running intervals 5:50 [4] 2.4 km (2:26 / km)
ahr:159 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 3x4x200m r60' R5''. Felt pretty good, getting the speed back. I am now racing the 600m instead of the 1500m this Saturday.
Times:
29.42
30.02
29.43
28.83

29.05
29.14
29.06
29.50

29.71
28.80
29.22
28.38

Core 15:00 [3]

PM Core/Strength. The weight room was closed so no weights.

Running warm up/down 18:14 [2] 3.6 km (5:04 / km)
ahr:146 max:159 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 8 laps.

Flexibility 20:00 [0]

PM Stretch.

Monday Dec 29, 2014 #

Running 1:01:05 [2] 12.71 km (4:48 / km) +100m 4:37 / km
ahr:130 max:152 shoes: Asics GEL-Speed Star 5 2014

AM Run West to Winston Heights-Mountview and then back. Cold night -18C felt like -24C with the light SW wind at 8 km/h. Felt pretty good considering I sat on a bus all day coming back from Regina.

Core 10:00 [3]

PM Core.

Flexibility 20:00 [0]

PM Stretch.

Sunday Dec 28, 2014 #

Running warm up/down 10:29 [2] 2.15 km (4:53 / km) +5m 4:49 / km
ahr:137 max:154 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Running tempo 20:34 [4] 5.57 km (3:42 / km) +15m 3:39 / km
ahr:173 max:182 shoes: Asics GEL-Speed Star 5 2014

PM Tempo, 10min tempo and 10min up tempo in Weyburn down Saskatchewan Dr. and 5th Ave. Tough running in such cold weather. Cold out -20C felt like -29C with the NE wind at 13km/h.
Times:
10:03- 2.71km
10:30- 2.86km

Running warm up/down 10:31 [2] 2.09 km (5:02 / km) +5m 4:58 / km
ahr:147 max:182 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Running intervals 2:06 [4] 0.8 km (2:38 / km)
ahr:145 max:170 shoes: Asics GEL-Speed Star 5 2014

PM Intervals on 5th Ave, 5x150mish r2:00ish. Tough running fast in the cold.
Times:
25.14 151.45 m
26.28 157.21 m
25.57 164.63 m
25.50 167.71 m
24.19 158.91 m

Running warm up/down 20:02 [2] 3.9 km (5:08 / km) +10m 5:04 / km
ahr:141 max:147 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Core 10:00 [3]

PM Core.

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