Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 16, 2016:

activity

time

miles

Running

3:03:04

24.26

(7:33)

39.04

(4:41)

Strength

30:00

Core

15:00

Total

3:48:04

24.26

39.04

1:08

0:00

» now

Saturday Jan 16, 2016 #

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running race 4:07 [5] 1.5 km (2:45 / km)
shoes: Nike Zoom Victory Elite

PM Prairie Dual 1500m in Saskatoon. A lot of people in my heat so I got a bit boxed out at the start, so it was slower than I wanted. Ran well but got boxed out again on the last lap, if I played it right I think I could have won. I was 12th out of 24, 3rd in my heat. Exact time was 4:07.94 so about a two second PB.

C • 1500m 4

Running race 53 [5] 0.4 km (2:12 / km)
shoes: Nike Zoom Victory Elite

PM Was told I was running the 4x400m after my 1500m, I had about 30min rest in between so I mostly walked/very slow jog and did a few strides. Basically I started to feel somewhat normal right before I ran. I ran the last leg on my team. My split was 53.15, I have no idea how I ran that fast let alone right after a 1500m. We were ahead of the U of C sprint team until our 3rd runner fell.

Running warm up/down 6:15 [2] 1.05 km (5:57 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, only had time for 6min since we were leaving asap.

Friday Jan 15, 2016 #

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running race 2:35 [5] 1.0 km (2:35 / km)
shoes: Nike Zoom Victory Elite

PM Prairie Dual 1000m in Saskatoon. Should have gone a bit harder in the second lap but still a good race. I was 10th out of 29, 4th in my heat. Exact time was 2:35.42 so about a half second PB.

Running warm up/down 11:30 [2] 2.0 km (5:45 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

AM 45min stretch.
PM 10min in the steam room, 20min stretch and 10min ice bath.

Thursday Jan 14, 2016 #

Running 15:37 [2] 3.15 km (4:57 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run for tomorrow's race.

Note

PM Stretch 5min, Ice bath 10min.

Wednesday Jan 13, 2016 #

Note
(rest day)

PM Stretch 1 hour.

Tuesday Jan 12, 2016 #

Running warm up/down 15:34 [2] 3.15 km (4:57 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 5:48 [4] 2.4 km (2:25 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 3(4x200m) r60'' R5' at 800m pace. Felt good, maybe could have gone a bit faster.
Times:
30.59
30.27
28.55
28.75

28.52
29.40
29.30
28.49

28.92
29.15
28.92
28.00

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Running warm up/down 11:47 [2] 2.25 km (5:14 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Note

PM 10min ice bath, 10min in the steam room and 30min stretch.

Monday Jan 11, 2016 #

Running 50:00 [3] 11.04 km (4:32 / km) +80m 4:22 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then West until 25min. Nice out -2C with a light wind. Definitely noticed my legs were tired from the racing on the hills! Only did 50 because of this and the fact I am racing again in Saskatoon next Friday and Saturday.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Jan 10, 2016 #

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 6 laps.

Running race 1:26 [5] 0.6 km (2:23 / km)
shoes: Nike Zoom Victory Elite

PM Dino Classic, ran the 600m again this year. Started out quite a bit slower than everyone in my heat...maybe a bit too slow but my legs wouldn't go any faster. Was about 15m back after the first lap! Estimated 200m splits were about- 27, 28/55, 31/86. Going into the bell I was in last place. I almost managed the win but took a close second. Final time was 1:26.26, 12th/33 and about 1 second faster than last year. Happy with how I ran the race.

Running warm up/down 10:22 [1] 1.6 km (6:29 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 3.5 laps.

Running intervals 2:10 [4] 0.8 km (2:42 / km)
shoes: Asics GEL-Speed Star 5 2015

PM 4x200m, suppose to be at tempo pace. With a 250m walk/jog in between-1:52-2:00min.
Times:
35.92
32.87
31.17
30.09

Note

PM 10min in the steam room.
PM Stretch 30min.

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