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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 6, 2016:

activity # timemileskm+m
  Running5 2:30:31 20.83(7:13) 33.53(4:29) 55
  Core3 30:00
  Total6 3:00:31 20.83 33.53 55

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SuMoTuWeThFrSa

Saturday Feb 6, 2016 #

Running warm up/down 15:00 [2] 2.85 km (5:16 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Running race 2:33 [5] 1.0 km (2:33 / km)
shoes: Nike Zoom Victory Elite

AM Bisson Classic 1000m. Ran well but definitely didn't feel 100% after the hard race late last night. Should have tried to be closer to the front earlier. Placed 7th out of 19. Final time was 2:33.02 which is more than a two second PB. It would have been nice to break 233 but I think I have a 2:31 in me.
Splits were about:
29.9
30.05 59.95
30.70 1:30.65
31.60 2:02.25
30.75 2:33.0

Running warm up/down 11:35 [2] 2.1 km (5:31 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

PM Stretch 10min.

Friday Feb 5, 2016 #

Running warm up/down 15:00 [2] 2.85 km (5:16 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running race 1:58 [5] 0.8 km (2:27 / km)
shoes: Nike Zoom Victory Elite

PM Bison Classic, ran the third leg of the 4x800m. Might have started a bit fast but I think it was better that way. My time was 1:58.8, first time under 2 for me. The good thing was that I didn't notice my achilles. It was fine.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

PM Stretch 20min
PM Ice bath 10min.

Thursday Feb 4, 2016 #

Running warm up/down 15:06 [2] 3.15 km (4:48 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps. My achilles is feeling pretty good just noticed it slightly. It felt way better than Tuesday.

Note

PM AT for my achilles, ultrasound, calf and achilles release.
PM Ice bath 10min.
PM Steam 20min.

Wednesday Feb 3, 2016 #

Note
(rest day)

PM AT for my achilles, definitely feeling better but not perfect, ultrasound and an achilles release.
PM Ice bath 10min.
PM Stretch 75min.

Tuesday Feb 2, 2016 #

Running warm up/down 14:54 [2] 3.15 km (4:44 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 5:47 [4] 2.4 km (2:25 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 800m pace, 3x4x200m r60'' R5'. Getting ready for the races in Winnipeg starting on Friday. Felt ok but my achilles was bothering me a bit. Not sure if it was more in my head than anything.
Times:
30.95
30.48
28.42
28.75

28.80
28.52
28.55
29.05

28.45
28.35
28.80
28.20

Core 5:00 [3]

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

Running warm up/down 10:00 [2] 1.85 km (5:24 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 4 and a bit laps.

Note

AM Steam 20min.
PM Got my calf and achilles released.
PM Ice bath 10min.
PM Steam 15min.
PM Stretch 60min.

Monday Feb 1, 2016 #

Core 10:00 [3]

PM Core.

Note
(rest day)

Decided to give my achilles a rest today and hope it is good to go.
AM AT for my achilles..a tiny bit sore but not bad, ultrasound...they also gave me a bunch of bs strength exercises that I won't be doing. My achilles started to hurt last year at the same exact time, I think it is just because of racing to much and I also think the spikes have something to do with it.
PM 25min in the steam room.
PM Stretch 1h45min- anything to make my achilles feel better for Friday

Sunday Jan 31, 2016 #

Running warm up/down 9:00 [2] 1.96 km (4:36 / km) +10m 4:29 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Running tempo 20:02 [4] 5.67 km (3:32 / km) +35m 3:26 / km
shoes: Asics GEL-Speed Star 5 2015

AM Tempo around the campus loop. Felt pretty good and didn't push too hard. Nice out -1C with a NW wind at 15 km/h which made it feel cooler in sections.

Running warm up/down 8:30 [2] 1.67 km (5:05 / km) +10m 4:57 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm down run.

Running intervals 1:04 [4] 0.45 km (2:22 / km)
shoes: Asics GEL-Speed Star 5 2015

PM 5x150m r2:50'ish in the Oval. I started to feel my achilles so I only did 3. I didn't notice it during the tempo but it started to hurt during the 150s.
21.92
21.72
20.85

Core 15:00 [3]

PM Core/Strength.

Running warm up/down 10:02 [2] 1.83 km (5:29 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run in the Oval, 4 laps.

Note

PM 20min in the steam room
PM 75min stretch.

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