Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 12, 2015:

activity

time

miles

Running

5:53:43

48.41

(7:18)

77.91

(4:32)

265

Flexibility

3:35:00

Strength

1:00:00

Core

30:00

Total

10:58:43

48.41

77.91

265

[1-5]

7:23:43

2:21

0:00

» now

Saturday Dec 12, 2015 #

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Friday Dec 11, 2015 #

Running 1:41:46 [3] 21.91 km (4:39 / km) +110m 4:32 / km
shoes: Asics GEL-Speed Star 5 2015

AM Long run with the guys, from home, university, down to the pathway and then West to Bowmont and back the same way. Felt alight considering yesterdays workout. Slower because is was icy/snowy in most places. Nice morning though, -2C and no wind, perfect.

Core 10:00 [3]

AM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Dec 10, 2015 #

Running warm up/down 15:56 [2] 3.15 km (5:03 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 5:46 [4] 2.4 km (2:24 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 3x4x200m r60' R5''. Didn't feel the greatest but it was still a good one. Faster than last year by 4 sec and we did it at the end of the month last year, so well ahead of schedule.
Times:
29.52
29.10
28.70
28.67

28.59
28.77
28.90
29.25

29.20
28.95
28.92
27.65

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Running warm up/down 14:04 [2] 2.7 km (5:13 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 6 laps.

Note

PM 10min ice bath.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Dec 9, 2015 #

Running 1:00:20 [2] 12.54 km (4:49 / km) +35m 4:45 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run East to Mountview and back. Pretty sloppy out as it just snowed a bit, 0C with a light wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Dec 8, 2015 #

Running warm up/down 15:25 [2] 3.15 km (4:54 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 18:03 [4] 6.0 km (3:01 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals- Card workout, draw a card 2-10, Joker-you pick, 2=200m 10=1000m stop once you reach 6000m or go over, rest was 1:1. Good workout. Last year I ended up doing 6.2 but averaged 3:02 km, so I was a tiny bit faster this year. My stomach didn't feel great which might have effected my workout a bit.

600m- 1:50.22
800- 2:29.35
400m- 1:10.00
300m- 51.07
300m- 53.02
200m- 35.92
1000m- 3:05.69
200m- 35.25
200m- 34.32
200m- 35.43
800m- 2:26.26
800m- 2:26.75
200m- 30.08

C • Fun workout 2

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Running 14:31 [3] 2.7 km (5:23 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 6 laps.

Note

PM 10min ice bath. 20min in the steam room, upper level.

Flexibility 20:00 [0]

PM Stretch.

Monday Dec 7, 2015 #

Running 1:15:17 [3] 16.84 km (4:28 / km) +100m 4:20 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run down to the river, West, past Edworthy Park bridge and back. The legs felt fine but my lungs were still a bit battered. So nice out, shorts in December is always nice! 8C with a light W wind which did make it a bit cooler.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Dec 6, 2015 #

Running warm up/down 14:43 [2] 2.95 km (4:59 / km) +10m 4:54 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run outside, Oval was closed and it was really nice out, 8C

Running race 2:03 [5] 0.8 km (2:34 / km)
shoes: Nike Zoom Victory Elite

PM Dino Opener at the Jack Simpson. Ran the 800m again this year. Ran pretty well for the first race of the season. Approximate splits were: 30, 32, 30.5, 30.5. Went through 200m in about 30 and 400m in 62. Got stuck in the second heat so was the fastest in the race. Ran .5 seconds faster than last year and ended up leading the 1 and a bit laps. The second lap was pretty slow but I didn't want to be in the front that early so I waited. Definitely would have run at least 1 second faster if I was in the other race with more people to push me on the last lap. Won my race but was 11th/26. Time was 2:03.24

Running warm up/down 15:49 [2] 2.77 km (5:43 / km) +10m 5:37 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run outside.

Note

PM 10min in the steam room, upper level. So nice for the lungs.

Flexibility 30:00 [0]

PM Stretch.

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