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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 21, 2016:

activity # timemileskm+m
  Running6 5:25:27 44.7(7:17) 71.94(4:31) 515
  Cycling1 1:07:00 14.29(4:41) 23.0(2:55) 50
  Strength2 1:00:00
  Core5 45:00
  Water Running1 30:00
  Orienteering1 19:26 2.93(6:38) 4.72(4:07) 90
  Total6 9:06:53 61.93 99.66 655

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TuWeThFrSaSuMo

Monday Mar 21, 2016 #

Running 1:10:06 [3] 15.77 km (4:27 / km) +120m 4:17 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to the university, varsity, silver springs golf course and back home. Cooler 2C with a NE wind at 17 km/h.

Core 10:00 [3]

PM Core.

Note

AM Steam 15min.
PM Stretch 30min.

Sunday Mar 20, 2016 #

Running warm up/down 15:00 [2] 3.12 km (4:48 / km) +5m 4:46 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run to Riley Park.

Orienteering 19:26 [4] 4.72 km (4:07 / km) +90m 3:46 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Sprint training as a tempo at SAIT/Riley Park. Ran well and smooth while still pushing pretty hard. The hills felt tough today though. So nice out 10C with a light wind.

Running warm up/down 15:10 [2] 2.99 km (5:04 / km) +60m 4:37 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Core 15:00 [3]

PM Core/Strength.

Saturday Mar 19, 2016 #

Note
(rest day)

PM Stretch 50min.

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 

Running 1:15:11 [3] 16.62 km (4:31 / km) +95m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Winston Heights-Mountview, around Calgary Elks golf course and back home. Nice out 2C with a SE wind at 10 km/h. Feeling a little tired.

Core 10:00 [3]

PM Core.

Note

AM Steam 20min.
PM Stretch 30min.

Thursday Mar 17, 2016 #

Running 1:00:00 [3] 13.41 km (4:28 / km) +95m 4:19 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run from the University over to Varsity and through Silver Springs Golf course and back. Cool out 0C with a N wind at 30 km/h. Still a bit sore from weights on Tuesday, foot was fine though.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Note

PM Steam 20min.
PM Stretch 30min.

Wednesday Mar 16, 2016 #

Water Running 30:00 [2]

AM Water run with Mike and Mikaela. Not injured just getting in some more training. First time really water running, no belt was tough, not the most fun I've had.

Running 30:00 [2] 6.44 km (4:40 / km) +35m 4:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to SAIT and back in a loop. Nice out 3C with a N wind at 15 km/h. Felt really tired, my foot was fine which was nice.

Cycling 1:07:00 [2] 23.0 km (2:55 / km) +50m 2:53 / km

PM Bike all the way past COP to Valley Ridge Golf Course and back.

Note

AM Steam 10min.
PM Stretch 30min.

Tuesday Mar 15, 2016 #

Running 1:00:00 [3] 13.59 km (4:25 / km) +105m 4:15 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run from the University over to Varsity and through Silver Springs Golf course and back. Slowing quite a bit for the first 20min and then got warmer, 4C with a N wind at 20 km/h. My foot felt much better today.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Note

PM Steam 30min.
PM Stretch 30min.

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