Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 23, 2016:

activity

time

miles

Running

3:09:50

24.59

(7:43)

39.57

(4:48)

110

Core

25:00

Strength

2:30

Total

3:37:20

24.59

39.57

110

1:00

0:00

» now

Saturday Jan 23, 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 2:38 [5] 1.0 km (2:38 / km)
shoes: Nike Zoom Victory Elite

PM Golden Bear Open 1000m in Edmonton. It started off slow and I got boxed in so I couldn't get to the front. I was pushing and someone went down on the straightaway so I had to go into like lane 3 to get by. Basically gave up after this since I new the time was going to be terrible. I should have just gone right to the front from the start and set the pace to run a fast time. I felt quite good at the end but it makes sense with how slow the time was. I was 5th out of 9, 2:38.54.

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

PM Stretch 45min

Friday Jan 22, 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 2:00 [5] 0.8 km (2:30 / km)
shoes: Nike Zoom Victory Elite

PM Golden Bear Open 4x800m in Edmonton. I was running the third leg for the B team. I basically ended up running the whole thing on my own since there was a gap to the front teams and teams behind us. Maybe started out a bit fast but hung on for a 2:00.2 which was the 5th fastest out of the 8 u of c guys running which isn't bad but I know I can go a few seconds faster if I had some people to run with.

Running warm up/down 12:30 [2] 2.0 km (6:15 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

PM Stretch 30min.
PM Ice bath 10min.

Thursday Jan 21, 2016 #

Running warm up/down 15:17 [2] 3.15 km (4:51 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run, 7 laps. Racing the 4x800 in Edmonton tomorrow and the 1000 on Saturday.

Note

PM 10min ice bath, 20min in the steam room.
PM Stretch 1 hour, warmed everything up with a 30min hot bath.

Wednesday Jan 20, 2016 #

Note
(rest day)

PM Stretch 75min.

Tuesday Jan 19, 2016 #

Running warm up/down 15:07 [2] 3.15 km (4:48 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 3:33 [4] 1.45 km (2:27 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 1000m model, 500m r60'' 300m r60'' 200m. 5' R then 3x150m r 3:30'. Felt pretty good, maybe still slightly more tired than normal. Ran 2:30 pace which is what I wanted to do so that's good. Hopefully I can run at least 2:32 this weekend.
Times:
1:15.40
44.82
28.87

22.00
21.35
21.32

Strength 2:30 [4]

PM Strength, one set of dumbell complex.

Core 5:00 [3]

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

Running warm up/down 11:35 [2] 2.25 km (5:09 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Note

PM 10min ice bath, 15min in the steam room, upper level, 30min stretch.

Monday Jan 18, 2016 #

Running 50:10 [3] 11.24 km (4:28 / km) +75m 4:19 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run down to the river and then West for 25min and back. Felt ok, still a bit tired. Really nice out 4C with a light wind.

Core 10:00 [3]

PM Core.

Note

AM Had AT this morning, got my calfs and hip worked on. Felt a bit looser after.
PM Stretch 30min.

Sunday Jan 17, 2016 #

Running 32:00 [2] 6.53 km (4:54 / km) +35m 4:46 / km
shoes: Asics GEL-Speed Star 5 2015

PM Short run to get the legs moving after the races down to Canmore Park and back around Banff Trail. Felt alright, a little tired and my calfs and my left achilles was sore. Cold out -16C felt like -24C with the light S wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

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