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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 21, 2015:

activity # timemileskm+m
  Running5 5:23:42 44.77(7:14) 72.05(4:30) 335
  Flexibility7 4:20:00
  Orienteering2 3:07:55 16.67(11:16) 26.83(7:00) 1000
  Strength2 1:00:00
  Core4 40:00
  Total7 14:31:37 61.44 98.88 1335
  [1-5]6 10:11:37

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SuMoTuWeThFrSa

Saturday Mar 21, 2015 #

Flexibility 20:00 [0]

AM Stretch.

Orienteering 1:26:57 [2] 16.88 km (5:09 / km) +300m 4:44 / km
ahr:148 max:169 (injured) shoes: La Sportiva Crosslite #3 2012

PM Fish Creek Traverse on 6 different maps of Fish Creek. Easy orienteering but good to get on a map. Ended up tripping on a beaver chewed stump hidden in the tall grass and then landed on another one on my upper quad which left a scrape on my leg and very sore quad muscles (like someone hit me with a baseball bat). It happened with about 2-3km left so I just managed to finish at a slow pace for the last few km. My goal was not to hurt myself and I was taking it fairly easy but I failed. I felt really good physically until I fell. Nice day around 0C.

Note

PM 10min cold bath to try and get the swelling down on my leg since it covers a large area. My leg is very sore 8/10 and the pain goes all the way to my knee.

Note

Didn't quite make my weekly training goal because I hurt myself but would have run a bit more to make it around a 105km week. It was still a great week of training volume.

Friday Mar 20, 2015 #

Note
(rest day)

Note

PM Ultrasounded my knee.
PM 20min in the steam room, upper level.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday Mar 19, 2015 #

Running warm up/down 13:14 [2] 2.75 km (4:49 / km) +15m 4:41 / km
ahr:144 max:160 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run around the West loop.

Running intervals 20:33 [4] 6.05 km (3:24 / km) +30m 3:19 / km
ahr:173 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 3x2km loops R2'. Pretty happy with the times considering I ran by myself and earlier in the day. Nice morning 6C with a light NW wind.
Times:
6:48.04------2.00km---10m
6:53.83------2.02km---10m
6:51.48------2.03km---10m

Running warm up/down 15:05 [2] 3.13 km (4:49 / km) +20m 4:40 / km
ahr:149 max:156 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run around the West loop and a little extra.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights.

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

PM Core.

Orienteering 1:40:58 [2] 9.95 km (10:09 / km) +700m 7:30 / km
ahr:116 max:157 shoes: Inov-8 OROC 280 2014

PM Orienteering with Michael at Coyote Canyon at 1:10000. We set out about 31 night "O" pinny flags so there was stopping at every control. We set out most of them when it was still light out and about 35min in the dark. Way more difficult in the dark than while it is still light out. Really good map and training, got careless with the compass and made a parallel error a few times but my navigation was pretty good. Nice night around 3C. And why doesn't FWOC have events on this map??
C • why doesn't FWOC have events on this map? 4

Flexibility 45:00 [0]

PM Stretch.

Note

Ultrasounded my knee in the afternoon.

Wednesday Mar 18, 2015 #

Event: Run Black Diamond (cancelled)
 

Note

PM Had AT for my knee/IT band, ultrasound, IFC and loosened everything up.

Running 50:45 [2] 10.09 km (5:02 / km) +100m 4:48 / km
ahr:138 max:156 shoes: Nike Air Pegasus+ 30 2015

PM Run down to the river and back home. Nice afternoon 10C felt like 8C with the NE wind at 14 km/h. Felt my knee a bit but that is probably because AT worked on it so they irritated it slightly.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Mar 17, 2015 #

Running warm up/down 15:06 [2] 3.15 km (4:48 / km)
ahr:127 max:136 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 14:05 [4] 4.8 km (2:56 / km)
ahr:165 max:186 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 8x600m r2' at 3000m pace. Felt pretty good and the times were pretty good too.
Times:
1:49.15
1:46.95
1:46.57
1:46.38
1:45.50
1:44.65
1:44.67
1:41.40

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 16:38 [2] 3.15 km (5:17 / km)
ahr:136 max:143 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Note

PM 15min in the steam room.

Flexibility 45:00 [0]

PM Stretch.

Monday Mar 16, 2015 #

Note

PM Had AT for my knee/IT band, just to be safe it has been pretty good lately. Ultrasound and loosened everything up.

Running 45:55 [3] 10.35 km (4:26 / km)
ahr:136 max:175 shoes: Nike Air Pegasus+ 30 2015

PM Running in the Jack for my Knes class. 3x5min(ish) slow, 3x5min medium, 3x5min fast, with about 1-2min rest in between sets.

Running 45:05 [2] 9.25 km (4:52 / km) +70m 4:42 / km
ahr:134 max:151 shoes: Nike Air Pegasus+ 30 2015

PM Run West and then back. Nice evening -1C felt like -6C with the S wind at 19 km/h.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Mar 15, 2015 #

Running 8:43 [2] 1.8 km (4:51 / km) +10m 4:43 / km
ahr:138 max:156 shoes: Asics GEL-Speed Star 5 2014

AM Run over to the U of C.

Running tempo 20:06 [4] 5.48 km (3:40 / km) +25m 3:35 / km
ahr:165 max:176 shoes: Asics GEL-Speed Star 5 2014

AM Tempo around Campus. Tough running so early, on my own and with not much sleep. It was also pretty windy which didn't help. Nice morning 5C felt like 1C with the NE wind at 21km/h.

Running warm up/down 11:10 [2] 2.25 km (4:58 / km) +10m 4:51 / km
ahr:137 max:173 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run to the foothills track.

Running intervals 1:47 [4] 0.75 km (2:23 / km)
ahr:135 max:160 shoes: Asics GEL-Speed Star 5 2014

AM Intervals, 5x150m r90'' at the Foothills Track. Felt pretty good.
Times:
22.50
22.03
21.32
21.38
20.94

Running warm up/down 15:30 [2] 3.02 km (5:08 / km) +15m 5:00 / km
ahr:135 max:150 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run back home.

Running 30:00 [2] 6.03 km (4:59 / km) +40m 4:49 / km
ahr:133 max:142 shoes: Nike Air Pegasus+ 30 2015

PM Run around Banff Trail. It was a different world compared to this morning, light snow, -2C felt like -6C with the NE wind.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

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