Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 14, 2015:

activity

time

miles

Running

6:41:20

58.23

(6:53)

93.72

(4:17)

650

Flexibility

4:00:00

Core

53:00

Strength

30:00

Total

12:04:20

58.23

93.72

650

[1-5]

8:04:20

2:20

0:00

» now

Saturday Nov 14, 2015 #

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Friday Nov 13, 2015 #

Running 1:40:35 [3] 22.97 km (4:23 / km) +150m 4:14 / km
shoes: Asics GEL-Speed Star 5 2015

AM/PM Long run with Nathan down to the river, West to past the Zoo and back. So nice out, 10C felt a bit cooler with the SW wind at 20 km/h. Tougher coming back into the wind. We set off the maximum 20 km/h sign for cyclists on the pathway haha.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Nov 12, 2015 #

Running warm up/down 11:29 [2] 2.57 km (4:28 / km) +15m 4:20 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running 40:01 [4] 10.72 km (3:44 / km) +95m 3:34 / km
shoes: Asics GEL-Speed Star 5 2015

PM Moderate run from the university through Confederation Park and back the same way. Faster than Tuesday and tougher with the rolling hills. Nice out 1C with a light wind.

Running warm up/down 12:22 [2] 2.63 km (4:42 / km) +20m 4:32 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back to the university.

Core 15:00 [3]

PM Core/Strength. Weight room was closed.

Note

PM 20min in the steam room.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Nov 11, 2015 #

Running 45:11 [2] 10.05 km (4:30 / km) +45m 4:24 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run from the university to Varsity and back. 0C light wind. Faster than I thought I would be.

Note

PM 30min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Nov 10, 2015 #

Running warm up/down 9:40 [2] 2.12 km (4:34 / km) +10m 4:27 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running 39:50 [4] 10.4 km (3:50 / km) +65m 3:43 / km
shoes: Asics GEL-Speed Star 5 2015

PM Moderate run from the university starting at the top of home road hill, down to the river pathway, East, and then up by Crowchild back to the university. The back to the university wasn't as bad as I thought it was going to be. Good conditions, around 0C with a light wind.

Running warm up/down 10:48 [2] 2.33 km (4:38 / km) +15m 4:29 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 3:00 [3]

PM Core, plank.

Note

PM 20min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Monday Nov 9, 2015 #

Running 1:10:18 [3] 15.35 km (4:35 / km) +90m 4:27 / km
shoes: Asics GEL-Speed Star 5 2015

AM/PM Run down to the river and then West to Edworthy Park bridge and back home. Cool out -1C, light snow, with a light W wind, my hands were frozen by the end.

Core 10:00 [3]

PM Core.

Flexibility 45:00 [0]

PM Stretch.

Sunday Nov 8, 2015 #

Running warm up/down 18:42 [2] 4.01 km (4:40 / km) +15m 4:35 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run to Canmore Park from the university.

Running 32:38 [4] 8.57 km (3:48 / km) +100m 3:36 / km
shoes: Asics GEL-Speed Star 5 2015

AM Moderate run (a step down from tempo), perimeter loops at Canmore Park since I had an easy week last week. Felt good to run fast again. Not too bad out 2C with a light wind.
Times:
6:36 1.72km
6:34 1.72km
6:30 1.72km 20m climb each loop
6:25 1.72km
6:24 1.70km

Running warm up/down 9:46 [2] 2.0 km (4:53 / km) +30m 4:33 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm down run back to the university.

Core 15:00 [3]

AM Core/Strength.

Flexibility 30:00 [0]

PM Stretch.

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