Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 31, 2015:

activity

time

miles

Flexibility

5:15:00

Running

3:55:23

34.31

(6:52)

55.22

(4:16)

495

Core

40:00

Total

9:50:23

34.31

55.22

495

[1-5]

4:35:23

1:59

0:00

» now

Saturday Oct 31, 2015 #

Running warm up/down 15:00 [2] 2.94 km (5:06 / km) +20m 4:56 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Running race 35:42 [5] 10.3 km (3:28 / km) +80m 3:20 / km
shoes: Nike Zoom Victory XC 3

PM Stewart Cup XC race in Edmonton. More hills than I was expecting and from what I heard but not bad at all, it just meant the times were slower than I expected. My hip was a little sore before but I don't think it affected me. Felt good but didn't feel great. Going into the last lap my left side was cramping up which didn't help. I was 8th on the team and 33rd overall. Nice out 8C with a 10km/h S wind.
Aparently the course was 300m long...which makes me feel better about my time...
2.5km 8:30
5km 8:53 17:23 20m climb each 2.5km loop.
10km 18:19 35:42

Running warm up/down 15:00 [2] 2.55 km (5:53 / km) +5m 5:50 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Friday Oct 30, 2015 #

Note
(rest day)

Flexibility 1:00:00 [0]

PM Stretch.

Note

PM 10min cold bath. Feeling really good for the race tomorrow!

Thursday Oct 29, 2015 #

Running warm up/down 15:00 [2] 3.27 km (4:35 / km) +10m 4:31 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run to Canmore Park from home.

Running intervals 7:14 [4] 2.12 km (3:25 / km) +40m 3:07 / km
shoes: Asics GEL-Speed Star 5 2015

PM L-loops at Canmore Park. Taper workout, so just did 2. Feeling good. Nice out 12C with a 15 km/h W wind. 1:45ish easy recover run/walk in between intervals.
Times:
1.06km 3:39.89
1.06km 3:34.65 20m climb each interval.

Running 3:39 [1] 0.6 km (6:05 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Easy jog in between intervals.

Running warm up/down 10:00 [2] 2.01 km (4:59 / km) +20m 4:44 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back home.

Flexibility 1:00:00 [0]

PM Stretch.

Wednesday Oct 28, 2015 #

Note
(rest day)

PM 30min in the steam room.

Flexibility 45:00 [0]

PM Stretch.

Tuesday Oct 27, 2015 #

Note

PM Had AT for my hip, not too sore at all (best it has felt) but just wanted it to be perfect for Saturday.

Running warm up/down 18:15 [2] 3.97 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 hills 20:54 [4] 5.5 km (3:48 / km) +150m 3:21 / km
shoes: Asics GEL-Speed Star 5 2015

PM Hill sprints in Canmore Park. 3x5hills with a 40m fast continuation at the top, with easier running back down and 2x4 sprints after each set of 5 hills. Each hill sprint was 10m climb. Pretty good workout, feeling good but a little off maybe from the AT prior. Not worried at all though. Cool out 3C with a 10 km/h N wind.

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:00 [2] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back home.

Flexibility 30:00 [0]

PM Stretch.

Monday Oct 26, 2015 #

Running 20:00 [2] 4.31 km (4:38 / km) +15m 4:34 / km
shoes: Asics GEL-Speed Star 5 2015

AM Run around Banff Trail. Decided to take it easier today and start to tapper for the big race Saturday. Didn't feel great in the legs either so it was a good choice. Cool morning 4C.

Core 10:00 [3]

AM Core.

Note

PM 30min in the steam room.

Flexibility 1:15:00 [0]

PM Stretch.

Sunday Oct 25, 2015 #

Running warm up/down 16:00 [2] 3.37 km (4:45 / km) +30m 4:33 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run from Canmore Park around Confederation Golf Course.

Running tempo 24:03 [4] 6.86 km (3:30 / km) +80m 3:19 / km
shoes: Asics GEL-Speed Star 5 2015

AM Tempo run, perimeter loops at Canmore Park Great workout with perfect pacing. Cool out -1C with a light W wind. Feeling strong for the XC race this Saturday in Edmonton.
Times:
6:15.20 1.71km
6:05.45 1.72km
5:56.55 1.72km 20m climb each loop
5:45.97 1.71km

C • Edmonton Race 6

Running intervals 4:21 [4] 1.46 km (2:59 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Line tempo- 3(3-2-1).

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 15:15 [2] 2.95 km (5:10 / km) +15m 5:02 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm down run back home.

Flexibility 45:00 [0]

PM Stretch.

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