Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 26, 2016:

activity	#	time	miles		km		+m
Running	6	4:32:21	39.61	(6:53)	63.75	(4:16)	460
Orienteering	2	1:33:44	9.49	(9:52)	15.28	(6:08)	390
Strength	2	1:00:00
Core	5	45:00
Water Running	1	30:00
Total	6	8:21:05	49.11		79.03		850

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Saturday Mar 26, 2016 #

Note
(rest day)

PM Stretch 30min.

Friday Mar 25, 2016 #

Orienteering 1:14:18 [3] 10.56 km (7:02 / km) +300m 6:10 / km
shoes: Inov-8 OROC 280 2014

AM Training at Bow Valley at 1:10000 with Mike. Ran a course I made, I was reading the map pretty well. It was nice to finally get out to the forest. A few cm of snow from last night but still fairly fast. Mike was pretty dam good for his first time out ever! Cool out -2C.

Running warm up/down 10:00 [2] 1.82 km (5:30 / km) +30m 5:05 / km
shoes: Inov-8 OROC 280 2015

AM Warm down run.

Core 10:00 [3]

AM Core.

Thursday Mar 24, 2016 #

Running warm up/down 10:25 [2] 2.32 km (4:29 / km) +15m 4:21 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run from the U of C over to Brentwood.

Running 40:00 [4] 10.77 km (3:43 / km) +100m 3:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Moderate run from Brentwood, Canmore Park, end of Confederation Park and back. Cool out 5C with a NW wind at 20 km/h. Tiny bit of rain/snow near the end.

Running warm up/down 10:10 [2] 2.18 km (4:40 / km) +15m 4:31 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

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 23, 2016 #

Water Running 30:00 [2]

AM Water run with Mike and Sarah.

Running 46:07 [3] 10.54 km (4:23 / km) +50m 4:16 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run downtown with Mike. The legs felt a bit tired from yesterday. Nice out 9C with a SE wind at 15 km/h.

Note

AM Steam 15min.
PM Steam 15min.
PM Stretch 60min.

Tuesday Mar 22, 2016 #

Running warm up/down 12:19 [2] 2.84 km (4:20 / km) +15m 4:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run outside around the West loop.

Running intervals 27:43 [4] 8.25 km (3:22 / km) +40m 3:17 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals, 4x2km loops R2'. Tough workout but happy with the times for the first week back into hard training. Nice out 3C with a light wind.
Times:
6:58.45------2.06km---10m
6:58.32------2.07km---10m
6:55.57------2.06km---10m
6:51.17------2.06km---10m

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

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

Running warm up/down 15:21 [2] 3.15 km (4:52 / km) +10m 4:48 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run outside around the West loop.

Note

PM Steam 15min.
PM Stretch 30min.

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.

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