Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 14, 2015:

activity	#	time	miles		km		+m
Running	6	7:14:24	56.68	(7:40)	91.22	(4:46)	760
Flexibility	7	4:05:00
Orienteering	2	1:36:15	10.56	(9:07)	16.99	(5:40)	290
Strength	3	1:05:00
Core	5	55:00
Total	7	14:55:39	67.24		108.21		1050
[1-5]	6	10:50:39

3:11

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Saturday Mar 14, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Mar 13, 2015 #

Running 20:00 [2] 3.87 km (5:10 / km) +20m 5:02 / km
ahr:135 max:144 shoes: Nike Air Pegasus+ 30 2015

AM Run around Banff Trail. Nice morning 6C, light SW wind.

Running 38:55 [2] 7.15 km (5:27 / km) +150m 4:56 / km
ahr:134 max:157 shoes: La Sportiva Crosslite #3 2012

PM Run over to Nose Hill for some "O''.

Orienteering 59:15 [2] 9.25 km (6:24 / km) +250m 5:39 / km
ahr:136 max:159 shoes: La Sportiva Crosslite #3 2012

PM Training on Nose Hill at 1:10000. Really physical with lots of climb. No problems with navigation, but I didn't push too hard. Really nice afternoon 18C, with a SE wind at 19 km/h.

Running 33:19 [2] 6.56 km (5:05 / km) +50m 4:54 / km
ahr:138 max:151 shoes: La Sportiva Crosslite #3 2012

PM Run back home from Nose Hill. I was starting to hurt pretty bad near the end but made it home, since I was running for 130min non stop without water or any gels. My knee was a bit sore towards the end but almost fully went away.

Note

PM 10min cold bath.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Mar 12, 2015 #

Running 20:30 [2] 3.95 km (5:11 / km) +20m 5:04 / km
ahr:134 max:143 shoes: Asics GEL-Speed Star 5 2014

AM Run around banff Trail. Nice morning 5C with a light SW wind. Took a bit to get the legs moving.

Running warm up/down 14:10 [2] 2.98 km (4:45 / km) +10m 4:41 / km
ahr:134 max:150 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run down to the Bow River Pathway.

Running intervals 18:05 [4] 5.47 km (3:18 / km) +20m 3:15 / km
ahr:174 max:185 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 4(90'-10km pace, 90''-5km pace, 90''-3km pace, r90'' easy run). Felt pretty good today. Really tough going into the strong W wind at 30km/h on the 2nd and rd ones. Really warm out, 14C.
Times:
4:32.15- 1.39km
4:31.00- 1.34km
4:30.89- 1.34km
4:31.48- 1.40km

Running 4:35 [2] 0.92 km (4:59 / km)
ahr:168 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Easy run between intervals.

Running warm up/down 15:08 [2] 3.06 km (4:57 / km) +50m 4:34 / km
ahr:152 max:176 shoes: Asics GEL-Speed Star 5 2014

PM Run warm down run back to the University.

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 15:10 [2] 2.95 km (5:08 / km) +15m 5:01 / km
ahr:147 max:157 shoes: Asics GEL-Speed Star 5 2014

PM Warm down around the University.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Mar 11, 2015 #

Running 50:00 [2] 10.02 km (4:59 / km) +60m 4:51 / km
ahr:131 max:156 shoes: Asics GEL-Speed Star 5 2014

Am/PM Run West and then back home. Nice morning/afternoon 7C with a light SW wind.

Note

PM Had AT for my knee/IT band since I have been starting to notice the tightness lately. It definitely helped loosen things up a bit.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Mar 10, 2015 #

Running warm up/down 12:44 [2] 2.76 km (4:37 / km) +20m 4:27 / km
ahr:135 max:147 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run outside around the West loop. Nice out around 12C.

Running intervals 11:13 [4] 4.0 km (2:48 / km)
ahr:159 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 10x400m r90'' at 1500m pace. Wasn't to excited to run on the track inside with it being so nice out. I made it happen and got through it with some pretty decent times. Legs did not feel perfect to start with all the minutes/km I am doing.
Times:
69.45
67.61
68.47
68.12
68.10
67.55
66.22
67.38
66.43
64.47

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 35:08 [2] 6.92 km (5:05 / km) +40m 4:56 / km
ahr:143 max:154 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, well a little more than a warm down since I wanted to get some minutes in. Nice out around 8C.

Flexibility 35:00 [0]

PM Stretch.

Monday Mar 9, 2015 #

Running 1:20:30 [2] 15.56 km (5:10 / km) +250m 4:47 / km
ahr:141 max:162 shoes: Asics GEL-Speed Star 5 2014

PM Run over to Nose Hill and around on the trails and back home. Very warm out 17C felt like 16C with the crazy SW wind at 31 km/h. So nice out I had to run without a shirt.

Core 10:00 [3]

PM Core.

Strength 5:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights for my Knes class.

Flexibility 30:00 [0]

PM Stretch.

Sunday Mar 8, 2015 #

Running warm up/down 8:37 [2] 1.95 km (4:25 / km) +10m 4:18 / km
ahr:144 max:160 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run around campus.

Running tempo 20:00 [4] 5.68 km (3:31 / km) +30m 3:26 / km
ahr:173 max:180 shoes: Asics GEL-Speed Star 5 2014

AM Tempo around Campus. Was not feeling great in the legs but . Really nice morning 4C with the light N wind.

Running warm up/down 11:06 [2] 2.26 km (4:55 / km) +10m 4:48 / km
ahr:143 max:177

AM Warm down run back to the Oval.

Running intervals 1:49 [4] 0.75 km (2:25 / km)
ahr:127 max:161 shoes: Asics GEL-Speed Star 5 2014

AM Intervals, 5x150m r2'. Felt really tough today to run fast.
Times:
22.65
22.75
22.05
21.85
20.61

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:25 [2] 2.8 km (5:30 / km)
ahr:140 max:145 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run in the Jack, 14 laps.

Running 8:00 [2] 1.61 km (4:58 / km) +5m 4:54 / km
ahr:132 max:148 shoes: Asics GEL-Speed Star 5 2014

PM Run over to the U of C and back.

Orienteering 37:00 [2] 7.74 km (4:47 / km) +40m 4:40 / km
ahr:147 max:163 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training at the U of C at 1:5000 as it was starting to get dark. Ran a course I quickly drew. Nice to run with a map and think a little bit. Warm night around 10C, with a W wind at 25 km/h.

Flexibility 30:00 [0]

PM Stretch.

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