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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 17, 2015:

activity # timemileskm+m
  Running6 5:10:45 40.51(7:40) 65.19(4:46) 375
  Flexibility7 4:40:00
  Orienteering1 2:00:00 7.29(16:28) 11.73(10:14) 550
  Strength2 1:00:00
  Core4 40:00
  Total7 13:30:45 47.8 76.92 925
  [1-5]6 8:50:45

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SuMoTuWeThFrSa

Saturday Jan 17, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Jan 16, 2015 #

Running 1:30:00 [2] 18.03 km (5:00 / km) +175m 4:46 / km
ahr:140 max:155 shoes: Asics GEL-Speed Star 5 2014

AM/PM Run West to Winston Heights-Mountview and then did a few loops back around Banff Trail. Nice afternoon 5C felt like 0C with the W wind at 30 km/h. Tough running in the slushy snow and into the wind. wasn't going to run today but my achilles did not feel that bad. I noticed it a bit for the last 30min but it is getting better.

Core 10:00 [3]

PM Core.

Note

PM Had AT for my achilles, ultrasound and IFC.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday Jan 15, 2015 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km)
ahr:129 max:138 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 8:51 [4] 3.2 km (2:46 / km)
ahr:161 max:184 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 4x600m (1500m pace) r60'' 200m (faster) R3'. Felt kinda sore and stiff to start from all the running yesterday but gradually started to feel better but not perfect. My achilles was a bit sore but also seemed to feel a bit better as the workout went on.
Times:
1:44.55
31.48
1:42.25
30.70
1:42.65
31.20
1:39.12
29.63

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 15:50 [2] 3.15 km (5:02 / km)
ahr:147 max:153 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Flexibility 1:00:00 [0]

PM Stretch.

Wednesday Jan 14, 2015 #

Note

PM Had AT for my achilles.

Running 36:20 [2] 7.42 km (4:54 / km) +50m 4:44 / km
ahr:135 max:153 shoes: Asics GEL-Speed Star 5 2014

PM Run West through Banff Trail and then back, did another little loop. Nice warm afternoon, 9C felt like 6C with the W wind at 19 km/h. My achilles was feeling pretty good but could still notice it a bit.

Orienteering 2:00:00 [1] 11.73 km (10:14 / km) +550m 8:17 / km
ahr:128 max:147 shoes: Inov-8 OROC 280 2014

PM Night O with Micheal on Rafter Six at 1:10000. A Chinook meant we had to get out and orienteer while it is warm. Ran the first part of the Run the Wild course from this past fall and did all the controls in a Score O style. Fun training, definitely tougher in the dark and in the deep snow! Took it pretty easy. Just nice to get out on a map again. Nice out 6C to start and 4C by the time we finished, the W wind made it cooler in the open parts. My achilles felt ok.

Flexibility 10:00 [0]

PM Stretch.

Tuesday Jan 13, 2015 #

Running warm up/down 14:59 [2] 3.15 km (4:45 / km)
ahr:139 max:153 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 5:31 [4] 2.25 km (2:27 / km)
ahr:158 max:182 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 2(3x300m) r90'' R10' at 800m pace. R10' then 3x150m r3:30'. Felt kinda bad, achilles was sore a bit and my stomach wasn't feeling great either. Still a good workout.
Times:
45.07
45.35
44.86

43.80
44.33
44.49

21.79
21.01
20.95

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 16:29 [2] 3.15 km (5:14 / km)
ahr:146 max:153 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps. My achilles was feeling a little sore.

Flexibility 30:00 [0]

PM Stretch.

Monday Jan 12, 2015 #

Running 1:16:00 [2] 15.65 km (4:51 / km) +115m 4:41 / km
ahr:135 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Run West to Winston Heights-Mountview and then back around Banff Trail for a bit. Nice afternoon 0C felt like -4C with the NW wind at 13 km/h. Noticed my left achilles slightly but it was good.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Jan 11, 2015 #

Running 31:30 [2] 6.04 km (5:13 / km) +35m 5:04 / km
ahr:127 max:148 shoes: Asics GEL-Speed Star 5 2014

PM Run West through Banff Trail and back. Nice afternoon -6C with a light E wind. Took it easy, feeling a bit tired from the racing yesterday. My left achilles is a little sore but not bad at all, it was more sore right after the 1500 yesterday.

Flexibility 30:00 [0]

PM Stretch.

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