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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 24, 2015:

activity # timemileskm+m
  Flexibility7 5:30:00
  Running6 3:22:34 27.28(7:26) 43.9(4:37) 110
  Core3 35:00
  Strength1 2:30
  Total7 9:30:04 27.28 43.9 110
  [1-5]6 4:00:04

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Saturday Jan 24, 2015 #

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Running race 4:09 [5] 1.5 km (2:46 / km)
shoes: Nike Zoom Victory Elite

PM Golden Bear Open 1500m in Edmonton. Had a good race again, the first lap was slow so I know I can run faster. I ended up winning my heat and 13th overall. Final time was 4:09.87.

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Flexibility 30:00 [0]

AM/PM Stretch.

Friday Jan 23, 2015 #

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Running race 2:35 [5] 1.0 km (2:35 / km)
shoes: Nike Zoom Victory Elite

PM Golden Bear Open 1000m in Edmonton. Had a pretty good race but didn't go hard enough at the beginning of the last lap. Ended up 3rd in my heat and 11th overall. Final time was 2:35.81.

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

PM Warm down run.

Note

PM Ice bath 10min.

Flexibility 30:00 [0]

PM Stretch.

Thursday Jan 22, 2015 #

Running warm up/down 15:47 [2] 3.15 km (5:01 / km)
ahr:132 max:153 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run for the races tomorrow, 7 laps.

Flexibility 1:15:00 [0]

AM/PM Stretch.

Wednesday Jan 21, 2015 #

Note
(rest day)

Note

PM Had AT for my achilles, ultrasound.

Flexibility 1:00:00 [0]

PM Stretch.

Tuesday Jan 20, 2015 #

Running warm up/down 14:38 [2] 3.15 km (4:39 / km)
ahr:135 max:148 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 5:05 [4] 1.95 km (2:36 / km)
ahr:152 max:180 shoes: Asics GEL-Speed Star 5 2014

PM Intervals (taper workout for racing Friday) 600m r2' 400m r90'' 300m r60'' 200m at 1500m pace then R5' 3x150m excelling throughout r 3:15'. Felt pretty good and relaxed but too a bit for the legs to get moving. I also didn't really notice my achilles which was nice.
600m- 1:40.40
400m- 1:04.57 4:01.30
300m- 46.82
200m- 29.51

150m- 21.99
150m- 21.60
150m- 20.95

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

PM Weights, just one set of dumbbell complex since I am racing Friday.

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

PM Core.

Running warm up/down 16:23 [2] 3.15 km (5:12 / km)
ahr:140 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Note

PM Ice bath, 10 min.

Flexibility 30:00 [0]

PM Stretch.

Monday Jan 19, 2015 #

Running 30:06 [2] 6.25 km (4:49 / km) +50m 4:38 / km
ahr:138 max:157 shoes: Asics GEL-Speed Star 5 2014

AM Run West and then back. Only did 30min to tapper for this weekend. Nice morning 4C felt like 0C with the W wind at 17 km/h. Still tough running in with many places still with soft snow. My achilles felt pretty good, the best it has felt yet.

Core 10:00 [3]

PM Core.

Note

PM Had AT for mt achilles, ultrasound.

Note

PM 20min in the steam room, upper level.

Flexibility 45:00 [0]

PM Stretch.

Sunday Jan 18, 2015 #

Running warm up/down 14:55 [2] 3.23 km (4:37 / km) +15m 4:31 / km
ahr:149 max:161 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run around campus.

Running tempo 20:00 [4] 5.57 km (3:35 / km) +35m 3:29 / km
ahr:180 max:186 shoes: Asics GEL-Speed Star 5 2014

AM Tempo around the campus loop. Felt alright but a little tired in the legs, my achilles was pretty good too, it is almost back to 100%. Nice morning -1C/0C with a 15km/h NW wind which made it tougher running in sections. Some snowy/slushy parts but mostly just wet pavement.

Running warm up/down 8:26 [2] 1.7 km (4:58 / km) +10m 4:49 / km
ahr:154 max:184 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run back to the Oval.

Running intervals 1:05 [4] 0.45 km (2:24 / km)
ahr:126 max:159 shoes: Asics GEL-Speed Star 5 2014

PM 3x150m r3' in the Oval. Just did 3 because my achilles wasn't feeling 100% and I was feeling pretty tired from the tempo, have to tapper for this weekends races too :)
Times:
22.74
21.12
21.77

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 14:25 [2] 2.7 km (5:20 / km)
ahr:140 max:149 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 6 laps.

Flexibility 1:00:00 [0]

PM Stretch.

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