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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 12, 2015:

activity # timemileskm+m
  Running6 5:06:16 42.25(7:15) 67.99(4:30) 675
  Flexibility7 4:55:00
  Core4 55:00
  Total7 10:56:16 42.25 67.99 675
  [1-5]6 6:01:16

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SuMoTuWeThFrSa

Saturday Sep 12, 2015 #

Running 10:20 [2] 2.01 km (5:08 / km) +10m 5:01 / km
shoes: Asics GEL-Speed Star 5 2015

AM Run to loosen up the legs for tomorrows XC Team Trials.

Flexibility 1:30:00 [0]

PM Stretch.

Friday Sep 11, 2015 #

Note
(rest day)

Note

PM 20min in the steam room, upper level.

Flexibility 45:00 [0]

PM Stretch.

Thursday Sep 10, 2015 #

Running warm up/down 18:35 [2] 4.01 km (4:38 / km) +10m 4:35 / km
shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park from home.

Running hills 23:06 [4] 5.82 km (3:58 / km) +150m 3:31 / km
shoes: Nike Air Pegasus+ 30 2015

PM Hill sprints in Canmore Park. 3x5hills with easier running back down and 2x4 sprints after each set of 5 hills. Each hill sprint was 10m climb. A bit slower than last year but the quality was better, faster up the hills and slower down. Nice day 21C.

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:00 [2] 2.95 km (5:05 / km) +10m 5:00 / km
shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back home.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Sep 9, 2015 #

Running 45:00 [2] 9.5 km (4:44 / km) +100m 4:30 / km
shoes: Nike Air Pegasus+ 30 2015

PM Run down to the river and East for a bit and then back home. Nice evening 20C with a light E wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Sep 8, 2015 #

Note

AM 15min in the steam room, upper level.

Running warm up/down 18:35 [2] 4.01 km (4:38 / km) +10m 4:35 / km
shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park from home.

Running intervals 22:05 [4] 6.29 km (3:31 / km) +120m 3:12 / km
shoes: Nike Air Pegasus+ 30 2015

PM L-loops at Canmore Park. First time this fall, so only did 6 to be safe and make them better quality. Nice out 17C with a light W wind. 2:00ish easy recover run/walk in between intervals.
Times:
1.05km 3:47.72
1.05km 3:45.40
1.05km 3:43.47
1.04km 3:41.05 20m climb each interval.
1.05km 3:36.35
1.05km 3:31.32

Running 12:17 [1] 1.86 km (6:36 / km)
shoes: Nike Air Pegasus+ 30 2015

PM Easy run/walk between intervals.

Running warm up/down 15:05 [2] 2.89 km (5:13 / km) +30m 4:58 / km
shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back home through Banff Trail.

Core 15:00 [3]

PM Core/Strength.

Flexibility 40:00 [0]

PM Stretch.

Monday Sep 7, 2015 #

Running 1:10:14 [3] 15.69 km (4:29 / km) +100m 4:20 / km
shoes: Nike Air Pegasus+ 30 2015

PM Run down to the river and then to Edworthy Park bridge and back home. Nice out 15C but was cooling off quick as it was getting dark to 11C, light E wind.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Sep 6, 2015 #

Running warm up/down 16:15 [2] 3.33 km (4:53 / km) +40m 4:36 / km
shoes: Nike Air Pegasus+ 30 2015

AM Warm up run at Canmore Park.

Running tempo 24:44 [4] 6.79 km (3:39 / km) +80m 3:26 / km
shoes: Nike Air Pegasus+ 30 2015

AM Tempo run at Canmore Park with the U of C cross country team for the first time this season. Started off on the conservative side and ended up doing 4 perimeter loops. Felt pretty good with the speed. Cool out 6C with a W wind at 15km/h. Great workout on my Birthday!
Times:
6:14.72 1.69km
6:04.07 1.70km-pushed quite hard on the uphill to catch up to the group ahead of me
6:12.32 1.70km 20m climb each loop
6:13.65 1.70km

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:00 [2] 2.84 km (5:17 / km) +15m 5:09 / km
shoes: Nike Air Pegasus+ 30 2015

AM Warm down run back home from Canmore Park.

Flexibility 30:00 [0]

PM Stretch.

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