Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 24, 2015:

activity

time

miles

Running

5:40:11

47.21

(7:12)

75.97

(4:29)

670

Flexibility

4:00:00

Core

50:00

Total

10:30:11

47.21

75.97

670

[1-5]

6:30:11

2:11

0:00

» now

Saturday Oct 24, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Friday Oct 23, 2015 #

Running 1:31:32 [3] 20.03 km (4:34 / km) +150m 4:24 / km
shoes: Asics GEL-Speed Star 5 2015

AMPM Run down to the river pathway and then West just past Shouldice Park and back home. Felt alright but definitely felt the workout from last night a bit. Cool out 8C with W wind at 15 km/h.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Oct 22, 2015 #

Running warm up/down 18:28 [2] 4.01 km (4:36 / km) +15m 4:31 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run to Canmore Park from home.

Running intervals 23:04 [4] 6.9 km (3:21 / km) +160m 3:00 / km
shoes: Asics GEL-Speed Star 5 2015

PM M-loops at Canmore Park. The plan was to do 8-10 and I wasn't feeling 100% recovered from the start and the times were going well so I stopped at 8 to be safe. Nice out 14C with a W wind at 10 km/h. 2' rest.
Times:
.867km 3:03.32
.866km 2:53.71
.854km 2:56.82
.867km 2:52.07
.879km 2:54.42 20m climb each interval.
.853km 2:48.29
.861km 2:52.97
.861km 2:42.96

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:16 [2] 3.01 km (5:04 / km) +25m 4:52 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back home.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Oct 21, 2015 #

Running 35:30 [2] 7.26 km (4:53 / km) +25m 4:48 / km
shoes: Nike Air Pegasus+ 30 2015

PM Run around Banff Trail. Nice out 20C with a light wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Oct 20, 2015 #

Running warm up/down 18:15 [2] 3.94 km (4:38 / km) +10m 4:34 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run to Canmore Park from home.

Running intervals 25:27 [4] 7.34 km (3:28 / km) +140m 3:10 / km
shoes: Asics GEL-Speed Star 5 2015

PM L-loops at Canmore Park. Definitely felt a tiny bit harder than normal from racing on the weekend but the times were still good. Nice out 13C with a light wind. 1:45ish easy recover run/walk in between intervals.
Times:
1.06km 3:39.27
1.05km 3:40.60
1.05km 3:38.65
1.04km 3:36.85 20m climb each interval.
1.05km 3:37.97
1.04km 3:37.02
1.05km 3:36.67

Running 12:29 [2] 2.26 km (5:31 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Easy jog in between intervals.

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:00 [2] 2.9 km (5:10 / km) +25m 4:58 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back home.

Flexibility 30:00 [0]

PM Stretch.

Monday Oct 19, 2015 #

Running 1:00:05 [3] 13.32 km (4:31 / km) +100m 4:21 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run down to the river, West for 30min and back home. Felt alright but still a bit tired from the race on the weekend. Nice out 16C with a light wind.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Oct 18, 2015 #

Running 25:05 [2] 5.0 km (5:01 / km) +20m 4:55 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run around Banff Trail just to stretch out the legs from the race/long bus ride yesterday. Feeling pretty tired, that's good it means I went hard.

Flexibility 30:00 [0]

PM Stretch.

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