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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 21, 2015:

activity # timemileskm+m
  Running6 5:07:32 41.28(7:27) 66.43(4:38) 400
  Flexibility7 3:55:00
  Orienteering1 1:09:41 7.61(9:10) 12.24(5:42) 225
  Strength2 55:00
  Core4 40:00
  Total7 11:47:13 48.88 78.67 625
  [1-5]6 7:52:13

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Saturday Feb 21, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Feb 20, 2015 #

Running 1:40:00 [2] 20.57 km (4:52 / km) +150m 4:41 / km
ahr:138 max:154 shoes: Asics GEL-Speed Star 5 2014

PM Run down to the Bow River, to the Elbow River and then South to the Saddledome and back. Cool out and snowing off and on but melting right away 1C felt like -4C with the NW/NE wind at around 20km/h.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Feb 19, 2015 #

Running warm up/down 14:57 [2] 3.15 km (4:45 / km)
ahr:136 max:154 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 9:59 [4] 3.6 km (2:46 / km)
ahr:164 max:188 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 200m r3' 2x4x400m at 1500m pace r1' R5'-r75'' 200m all out. Felt a little tired in the legs today but still a good workout.
Times:
30.04

68.16
67.52
67.85
66.08

68.73
66.70
67.13
68.43

29.19

Strength 30:00 [4]

PM Weights.

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

PM Core.

Running warm up/down 16:10 [2] 3.15 km (5:08 / km)
ahr:149 max:157 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Note

PM Ice bath 10min.

Note

PM 15min in the steam room, standing/upper level.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Feb 18, 2015 #

Running 1:00:11 [2] 12.6 km (4:47 / km) +175m 4:28 / km
ahr:135 max:151 shoes: Asics GEL-Speed Star 5 2014

PM Run down to the Bow River Pathway to just past the Peace Bridge and back. Nice night 5C felt like 4C with the light E wind. Feeling pretty good.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Feb 17, 2015 #

Running warm up/down 14:31 [2] 3.15 km (4:37 / km)
ahr:132 max:145 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 25:00 [4] 7.5 km (3:20 / km)
ahr:170 max:187 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 5x4' r2' R2' 5x1' r1' up tempo. Nice to do something a little different. Was running around 1.2km for each 4min interval and 300m for each 1min interval. The pace felt fast but comfortable.

Strength 25:00 [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 15:54 [2] 3.15 km (5:03 / km)
ahr:145 max:156 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Note

PM 11min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Monday Feb 16, 2015 #

Running 30:40 [2] 6.12 km (5:01 / km) +50m 4:49 / km
ahr:132 max:145 shoes: Asics GEL-Speed Star 5 2014

PM Run around Banff Trail. Cooler than Vancouver 1C felt like -2C with the N wind at 10km/h. Feeling a bit tired but not too bad.

Core 10:00 [3]

PM Core.

Flexibility 45:00 [0]

PM Stretch.

Sunday Feb 15, 2015 #

Running warm up/down 15:10 [2] 2.67 km (5:41 / km) +10m 5:35 / km
shoes: Inov-8 X-Talon 190

AM Warm up run.

Orienteering race 14:20 [4] 2.3 km (6:14 / km) +105m 5:04 / km
shoes: Inov-8 X-Talon 190

AM SI race #4 Set-up at Centennial Park at 1:4000. Had a great race, no mistakes but maybe could have been faster with different routes on a few legs? Tough course with a lot of climb and not to mention already slightly tired legs. Coolish morning around 7C.

Running 5:00 [2] 0.77 km (6:30 / km) +15m 5:55 / km
shoes: Inov-8 X-Talon 190

AM Warm down run.

Orienteering race 15:21 [4] 2.8 km (5:29 / km) +60m 4:57 / km
shoes: Inov-8 X-Talon 190

PM SI race #5 Chase at South Surrey Bike Park at 1:4000. Started first with a 45s lead from the set-up. Didn't plan going to #3 and lost 40s, so the other guys were right behind me. Lead for a bit and tried to break away but that wasn't happening. Alternated leading and then on the last long leg dropped back and tried to plan the finish. Started to pull away with 3 controls left and managed to win. Nice out around 11C.

Orienteering 18:00 [2] 2.34 km (7:42 / km) +40m 7:05 / km
shoes: Inov-8 X-Talon 190

PM Warm down run back on the map. I went to see what I did on #3. I think I was just running too fast and rushing the navigation, should have just taken a few extra seconds to read the map. Also found a few things wrong with the map where some trail don;t exist anymore. Also picked up a few controls with Gilles.

Orienteering 22:00 [3] 4.8 km (4:35 / km) +20m 4:29 / km
shoes: Inov-8 X-Talon 190

PM Dice-O with Ethan. Didn't wear my Garmin because there was too much stopping and starting so I am estimating I ran for 22min. Finished 4th but almost had to do all the controls twice.

Flexibility 10:00 [0]

PM Stretch.

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