Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 12, 2016:

activity

time

miles

Running

2:42:15

21.95

(7:24)

35.32

(4:36)

Core

20:00

Strength

5:00

Total

3:07:15

21.95

35.32

0:52

0:00

» now

Saturday Mar 12, 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 1:59 [5] 0.8 km (2:29 / km)
shoes: Nike Zoom Victory Elite

PM Isaak Eight 800m Invitational in Edmonton. The race went out a little slow and there were a lot of people which meant I had to run in lane two for most of the race. It was alright considering I have raced the last three weekends in a row. First lap was about a 29 and through 400 I was 59 which is pretty slow. Also it probably wasn't the best sitting in a car for 3 hours and then racing. Final time was 1:59.09 and 5th out of 10.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Note

PM Stretch 15min.

Friday Mar 11, 2016 #

Note
(rest day)

PM Hot bath 45min.
PM Stretch 60min.

Thursday Mar 10, 2016 #

Running warm up/down 15:03 [2] 3.15 km (4:47 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 1:51 [4] 0.8 km (2:19 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, taper workout for the 800m Staurday, 4x200m r90''. Felt speedy.
28.87
27.80
28.10
27.09

Running warm up/down 11:59 [2] 2.25 km (5:20 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Note

PM Ice bath 10min.
PM Steam 40min.
PM Stretch 30min.

Wednesday Mar 9, 2016 #

Core 5:00 [3]

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

Note
(rest day)

PM Had AT loosen my calf's up today.
PM Ice bath 10min.
PM Steam 30min.
PM Stretch 30min.

Tuesday Mar 8, 2016 #

Running warm up/down 15:04 [2] 3.15 km (4:47 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 15:00 [4] 4.73 km (3:10 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 5 x 3' R2' at around 5km pace. Same workout as last Tuesday, ran on my own which was less fun but felt pretty good.
Distances:
940m
940m
950m
950m
950m

Running warm up/down 12:11 [2] 2.25 km (5:25 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Strength 5:00 [4]

PM Just two sets of dumbbell complex since I am racing Saturday.

Core 5:00 [3]

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

Note

PM Ice bath 10min.
PM Steam 25min.
PM Stretch 30min.

Monday Mar 7, 2016 #

Running 25:00 [2] 5.19 km (4:49 / km) +30m 4:41 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run with Mike and Will from the university over and around the Children's Hospital. A bit tired and sore from the racing on the weekend. nice out 11C with a S wind at 17 km/h.

Core 10:00 [3]

PM Core.

Note

PM Steam 20min.
PM Stretch 30min.

Sunday Mar 6, 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 9:08 [5] 3.0 km (3:03 / km)
shoes: Nike Zoom Victory Elite

PM Alberta Indoor Track and Field Championships in Edmonton. Havent run a 3k in about 2 years and have been training for shorter stuff so didn't know what to expect. I was feeling a bit tired from the 1500 yesterday and my stomach was cramping a bit in warm up but seemed to be ok for the race. I wanted to run under 9min but there was less 24 hours rest between the 1500 and the 3k which made it tough. The first two km's were too slow to be able to break 9min. I ended up winning. Final time was 9:08.05
Km splits:
3:04
3:06
2:58

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 10min.

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