Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 10, 2015:

activity

time

miles

Flexibility

4:55:00

Running

4:03:50

32.68

(7:28)

52.6

(4:38)

Core

35:00

Strength

20:00

Total

9:53:50

32.68

52.6

[1-5]

4:58:50

1:57

0:00

» now

Saturday Jan 10, 2015 #

Running warm up/down 15:16 [2] 2.8 km (5:27 / km)
shoes: Asics GEL-Speed Star 5 2014

AM Warm up run, 14 laps.

Running race 2:36 [5] 1.0 km (2:36 / km)
shoes: Nike Zoom Victory Elite

AM Prairie Dual 1000m in Saskatoon. Had a good race, could have gone a bit faster since the start was pretty crazy with a bunch of people almost going down. Time was 2:36.14- 10th place and 3rd out of th U of C guys-4 seconds faster than last year.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics GEL-Speed Star 5 2014

AM Walked for a bit and then did an easy warm down run.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Running race 4:15 [5] 1.5 km (2:50 / km)
shoes: Nike Zoom Victory Elite

PM Prairie Dual 1500m in Saskatoon. Only about 4 hours rest between races which made it tough. Started out a bit slow but still managed to have a good race and time considering that it was the second race of the day. I think I can go under 4:10 if it is the only race of the day. Time was 4:15.71- 6th place and 2nd out of the U of C guys-5 seconds faster than last year.

Running warm up/down 15:33 [2] 2.6 km (5:59 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 13 laps.

Flexibility 10:00 [0]

AM/PM Stretch.

Friday Jan 9, 2015 #

Note

PM 15min warm up walk at the Saskatoon track to loosen the legs up before the races tomorrow.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday Jan 8, 2015 #

Running warm up/down 15:39 [2] 3.15 km (4:58 / km)
ahr:132 max:146 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 2:53 [4] 1.2 km (2:24 / km)
ahr:146 max:178 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 6x200m r90''. Getting ready for this weekends races in Saskatoon. Felt good.
Times:
30.80
28.95
29.25
28.80
28.30
27.82

Running warm up/down 16:55 [2] 3.15 km (5:22 / km)
ahr:142 max:151 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Flexibility 45:00 [0]

PM Stretch.

Wednesday Jan 7, 2015 #

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Tuesday Jan 6, 2015 #

Running warm up/down 13:47 [2] 3.15 km (4:23 / km)
ahr:144 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 11:36 [4] 4.0 km (2:54 / km)
ahr:172 max:187 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 4x800m (3000m pace) r60'' 200m (faster) R3'. Felt pretty good but was a pretty tough workout. Averaged the same as last year per km but it was shorter rest this year and I did one more set.
Times:
2:26.54
29.95
2:23.92
30.72
2:22.90
31.07
2:21.75
29.78

Strength 20:00 [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 16:09 [2] 3.15 km (5:08 / km)
ahr:146 max:157 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Flexibility 45:00 [0]

PM Stretch.

Monday Jan 5, 2015 #

Running 1:02:12 [2] 12.42 km (5:00 / km) +80m 4:51 / km
ahr:143 max:158 shoes: Asics GEL-Speed Star 5 2014

AM/PM Run West to Winston Heights-Mountview and then back. Cool afternoon -13C felt like -14C with the light E wind. Feeling a little more tired than usual from racing and then a hard tempo the next day.

Core 10:00 [3]

PM Core.

Flexibility 45:00 [0]

PM Stretch.

Sunday Jan 4, 2015 #

Running warm up/down 10:00 [2] 2.1 km (4:46 / km)
ahr:139 max:149 shoes: Asics GEL-Speed Star 5 2014

AM Warm up in the Jack.

Running intervals 24:32 [4] 6.23 km (3:56 / km)
ahr:176 max:192 shoes: Asics GEL-Speed Star 5 2014

AM Tempo in Jack Simpson. 4 laps up tempo, 1 lap easy, 4 laps-hard (times-2:47.60, 2:41.20, 2:37.28) on straight away, medium on turns, 1 lap easy. Did 3 sets. Felt a bit tired from racing yesterday.

Running intervals 1:47 [4] 0.75 km (2:23 / km)
ahr:143 max:169 shoes: Asics GEL-Speed Star 5 2014

AM Intervals, 5 x 150m r2'.
Times:
21.49
21.57
21.76
21.73
21.28

Core 15:00 [3]

AM Core/Strength

Running warm up/down 15:40 [2] 2.8 km (5:36 / km)
ahr:141 max:155 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run in the Jack, 14 laps.

Note

PM 15min in the steam room.

Flexibility 45:00 [0]

PM Stretch.

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