Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 27, 2016:

activity	#	time	miles	km	+m
Running	5	2:17:56	16.78	27.01	30
Core	3	30:00
Total	6	2:47:56	16.78	27.01	30

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Saturday Feb 27, 2016 #

Running warm up/down 15:00 [2]
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running race 4:13 [5] 1.5 km (2:49 / km)
shoes: Nike Zoom Victory Elite

PM Canada West Track and Field Championships in Saskatoon. I was mainly there for the 1km so not too worried that I sucked in the 1500m. Started out well for the first 4-800m but I felt like shit in my legs and my stomach wasn't great. I fell off the pace. Final time was 4:13.39 and I was 38/44...ouch.

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 15min.

Friday Feb 26, 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 2:33 [5] 1.0 km (2:33 / km)
shoes: Nike Zoom Victory Elite

PM Canada West Track and Field Championships in Saskatoon. Just missed being in the fast heat so had to run in the slower one but that might have been a good thing because I ended up 4th in my heat and 6th overall in CanWest out of 21! I ran 2:33.07 which is less than 3 tenths off my PB which sucks because I know I can run faster. With the CIS flat track to banked track my time converts to 2:30.99. I felt like the pace in my race was a tiny bit slow for the first two laps but the fast heat went out even slower. Felt like crap after so gad to of gone hard enough.
Times:
29.94
29.98 59.92
30.67 1:30.59
30.70 2:01.29
31.78 2:33.07

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 Steam 10min.
PM Ice bath 10min.
PM Stretch 30min.

Thursday Feb 25, 2016 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run in Saskatoon.

Note

My groin is a little sore but will be good to go tomorrow for the 1k.
PM Stretch 40min.
PM Ice bath 10min.

Wednesday Feb 24, 2016 #

Note
(rest day)

AM Had AT for my left groin again, it was really tight and a bit sore (the right one is a bit tight too but not sore at all). I blame my kayak class for it, something to do with the rolls that irritate it. Should be fine after all the work they did on it today loosening it up and ultrasound.
PM Ice bath 10min.
PM steam 30min.
PM Hot bath 30min.
AM/PM Stretch 85min

Tuesday Feb 23, 2016 #

Running warm up/down 15:00 [2] 3.15 km (4:46 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running 1:52 [3] 0.8 km (2:20 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, taper workout, 4x200m r90''. Felt easy, smooth and relaxed.
Times:
29.22
27.85
28.07
27.77

Running warm up/down 10:00 [2] 1.65 km (6:04 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 4 and a bit laps.

Core 5:00 [3]

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

Note

PM Had to get the AT's to loosen up my left quad as it was really tight.
PM Ice bath 10min.
PM Steam 30min.
PM Stretch 70min.

Monday Feb 22, 2016 #

Core 10:00 [3]

PM Core.

Note
(rest day)

Resting up for Can West this weekend in Saskatoon.
PM Steam 30min.
PM Stretch 75min.

Sunday Feb 21, 2016 #

Running warm up/down 8:42 [2] 2.0 km (4:21 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run, we all went a little fast today.

Running tempo 15:02 [4] 4.23 km (3:33 / km) +30m 3:26 / km
shoes: Asics GEL-Speed Star 5 2015

AM Tempo around the campus loop. Did not feel great for some reason, maybe just getting back from being sick and not running too much, also got a slight stomach cramp. Only did 15min because we are racing Can West next weekend. Thought it was a really bad workout but it wasn't that bad after I think about it. Nice out 2C with a NW wind at 13km/h.

Running warm up/down 4:03 [2] 0.83 km (4:53 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm down run back to the Jack.

Running intervals 1:27 [4] 0.6 km (2:25 / km)
shoes: Asics GEL-Speed Star 5 2015

AM 5x150m r2:00 in the Jack. Felt decent.
22.05
21.75
21.80
21.70

Core 15:00 [3]

AM Core/Strength.

Running warm up/down 10:04 [2] 1.8 km (5:36 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm down run, 9 laps.

Note

PM Steam 25min.
PM Stretch 30min.

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