Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 25, 2015:

activity	#	time	miles		km		+m
Running	6	7:52:28	62.85	(7:31)	101.14	(4:40)	1427
Flexibility	7	3:55:00
Strength	2	1:00:00
Orienteering	1	56:06	4.23	(13:15)	6.81	(8:14)	280
Core	5	50:00
Total	7	14:33:34	67.08		107.95		1707
[1-5]	6	10:38:34

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Saturday Apr 25, 2015 #

Note
(rest day)

Flexibility 1:30:00 [0]

PM Stretch.

Friday Apr 24, 2015 #

Running 1:42:33 [2] 21.6 km (4:45 / km) +225m 4:31 / km
ahr:137 max:157 shoes: Nike Air Pegasus+ 30 2015

AM/PM Run down to the Bow River Pathway and then all the way to the Saddledome/Stampede Grounds and back. Didn't run too hard, feeling a bit tired and want to have a good workout on Sunday since it is the last hill route of the year (under 28min is the goal). Nice out, 9C felt a bit cooler with the NE wind at 15km/h.

Core 10:00 [3]

PM Core.

Flexibility 15:00 [0]

PM Stretch.

Thursday Apr 23, 2015 #

Running warm up/down 19:27 [2] 4.16 km (4:41 / km) +30m 4:31 / km
ahr:131 max:144 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to St. Andrews Hill.

Running hills 30:45 [4] 6.59 km (4:40 / km) +280m 3:51 / km
ahr:160 max:177 shoes: Nike Air Pegasus+ 30 2015

PM Hills at St, Andrews. One loop=1 times hill, easy half way down, stride across the side, easy down, 1/3 way up, easy down, stride at the bottom, easy back to the start. Did 7 loops without the stride at the bottom and the easy run back to the start. Really tough workout. That hill is tough. Each loop had 40m climb. Nice day around 12C, light wind.

Running warm up/down 15:09 [2] 2.82 km (5:22 / km) +40m 5:01 / km
ahr:137 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Warm down back to the U of C with a little extra loop.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Apr 22, 2015 #

Running 1:00:35 [2] 12.1 km (5:00 / km) +150m 4:43 / km
ahr:135 max:152 shoes: Nike Air Pegasus+ 30 2015

PM Run down to the Bow River Pathway, West for a bit and then back. Nice afternoon 18C with a S wind at 20 km/h. Legs felt tired from yesterday.

Orienteering 43:35 [2] 5.05 km (8:38 / km) +200m 7:12 / km
ahr:129 max:159 shoes: Inov-8 OROC 280 2014

PM Orienteering at Bow Valley at 1:10000 with Micheal. Great training in the detailed section of the map. Nice weather around 15C, cooling down by the end.

Orienteering 12:31 [2] 1.76 km (7:07 / km) +80m 5:48 / km
ahr:111 max:166 shoes: Inov-8 OROC 280 2014

PM Went out again with Micheal for a little extra, more of an interval session going head to head one control at a time.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Apr 21, 2015 #

Running warm up/down 18:14 [2] 3.96 km (4:36 / km) +30m 4:26 / km
ahr:132 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park.

Running intervals 26:30 [4] 7.36 km (3:36 / km) +140m 3:17 / km
ahr:170 max:183 shoes: Nike Air Pegasus+ 30 2015

PM L-loops at Canmore Park. Nice day, 20C with a light SE wind at 15 km/h. Didn't feel great but got 7 done. 1:30ish easy recover run in between intervals.
Times:
1.04km 3:44.19
1.05km 3:46.54
1.05km 3:47.65
1.05km 3:47.72 20m climb each interval.
1.05km 3:47.26
1.06km 3:50.37
1.06km 3:46.80

Running 11:18 [2] 2.15 km (5:15 / km)
ahr:158 max:182 shoes: Nike Air Pegasus+ 30 2015

PM Easy run in between intervals.

Running warm up/down 15:20 [2] 2.97 km (5:10 / km) +40m 4:50 / km
ahr:150 max:159 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back to the U of C and around campus for a bit extra.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Monday Apr 20, 2015 #

Running 1:16:05 [2] 16.06 km (4:44 / km) +200m 4:28 / km
ahr:137 max:153 shoes: Nike Air Pegasus+ 30 2015

PM Run down to the Bow River Pathway to Princess Island Park (a bit past) and then back. Nice day 18C with a NW wind at 15 km/h.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Apr 19, 2015 #

Running warm up/down 20:01 [2] 3.98 km (5:02 / km) +30m 4:51 / km
ahr:143 max:159 shoes: Asics GEL-Speed Star 5 2015

AM Warm up run to River Park and back.

Running 28:28 [4] 7.76 km (3:40 / km) +192m 3:16 / km
ahr:179 max:186 shoes: Asics GEL-Speed Star 5 2015

AM Hill route in Marda Loop. Felt pretty good the whole way, was a bit sore in the hip flexors from Fridays long run. Was hoping to run a bit faster than I did. You are either going up or going down. Nice morning 7C with a light wind, perfect conditions.

Running intervals 1:13 [4] 0.43 km (2:50 / km)
ahr:125 max:156 shoes: Asics GEL-Speed Star 5 2015

AM 3x140m(ish).

Core 10:00 [3]

AM Core/Strength.

Running warm up/down 11:30 [2] 2.14 km (5:22 / km) +10m 5:15 / km
ahr:143 max:156 shoes: Asics GEL-Speed Star 5 2015

AM/PM Warm down run.

Running 35:20 [2] 7.06 km (5:00 / km) +60m 4:48 / km
ahr:135 max:142 shoes: Nike Air Pegasus+ 30 2015

PM Run around Banff Trail. really nice night 13C with virtually no wind.

Flexibility 10:00 [0]

PM Stretch.

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