Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 30, 2016:

activity

time

miles

Running

4:33:39

38.3

(7:09)

61.63

(4:26)

285

Strength

1:00:00

Core

40:00

Total

6:13:39

38.3

61.63

285

1:20

0:00

» now

Saturday Jan 30, 2016 #

Note
(rest day)

PM Stretch 30min.

Friday Jan 29, 2016 #

Running 1:10:17 [3] 15.3 km (4:36 / km) +90m 4:28 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then West and back. Nice enough out for shorts, 7C with a W wind at 20 km/h. Only did 70 because I'm feeling a bit tired and didn't want to push my achilles.

Core 10:00 [3]

PM Core.

Note

AM 25min in the steam room.
PM Had AT for my achilles to make sure it doesn't get any worse, ultrasound and IMS.
PM 15min in the steam room.
PM Stretch 30min.

Thursday Jan 28, 2016 #

Running warm up/down 14:53 [2] 3.15 km (4:43 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 9:28 [4] 3.45 km (2:45 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 2x 3x500m at 1500m pace, r90'' R8'. R7' then 3x150m faster r3'. Didn't feel great to start in the legs, partially from weights Tuesday and just racing the last 3 weeks. My achilles felt decent. Not happy with the times, I think I should have been able to run faster but it was shorter set rest this year so it is hard to say.
Times:
1:24.75
1:24.70
1:23.05

1:23.85
1:23.95
1:21.22

22.60
22.37
21.70

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Running warm up/down 11:38 [2] 2.25 km (5:10 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Note

AM Steam 20min.
PM Steam 25min.
PM Stretch 30min.

Wednesday Jan 27, 2016 #

Running 45:10 [2] 9.55 km (4:44 / km) +80m 4:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then East. So nice out, just like summer running in shorts. 11C with a light W wind at 15 km/h. Had to get out and my achilles felt fine, nothing out of the ordinary really but my body felt pretty tired.

Note

AM Steam 35min.
PM Stretch 30min.

Tuesday Jan 26, 2016 #

Note

AM Steam 20min.

Running warm up/down 15:21 [2] 3.15 km (4:52 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 14:45 [4] 5.0 km (2:57 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals 5x600m r2' 400m r1' at 3000m pace. Went conservative because of the hard racing for the last 3 weeks and my left achilles is sore again just like last year. It was tough but I know I could have gone faster.
Times:
1:48.37
1:10.42

1:48.77
1:10.35

1:46.97
1:10.90

1:48.17
1:09.60

1:45.37
1:06.45

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Running warm up/down 11:36 [2] 2.25 km (5:09 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps. My achilles was a little bit sore.

Note

PM Stretch 30min.

Monday Jan 25, 2016 #

Running 50:31 [3] 11.36 km (4:27 / km) +85m 4:17 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run down to the river and then W for 25min and back. Felt good. Nice out 0C with a light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Jan 24, 2016 #

Running 30:00 [2] 6.17 km (4:52 / km) +30m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around Banff Trail. Felt ok but tired as expected, my left achilles was a bit sore. Nice out -2C with a light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 75min.

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