Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 9, 2016:

activity	#	time	miles		km		+m
Cycling	3	5:57:50	107.99	(3:19)	173.8	(2:04)	1275
Orienteering	2	1:49:32	12.48	(8:46)	20.09	(5:27)	415
Running	3	1:38:40	12.58	(7:50)	20.25	(4:52)	175
Core	3	31:00
Strength	1	30:00
Total	6	10:27:02	133.06		214.14		1865

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Saturday Jul 9, 2016 #

Note
(rest day)

PM Stretch 60min.

Friday Jul 8, 2016 #

Cycling 2:40:00 [3] 76.06 km (2:06 / km) +525m 2:02 / km
shoes: Northwave Revolution Road Shoe

PM Bike up Edworthy Park hill and out Old Banff Coach Rd, down the hill with Patrick and back home...had a few hammer sessions haha, then I went back out by myself through Bowness to Bowness Park. My legs were pretty wrecked by the end. Nice out 23C with a light wind.
Average 28.5 km/h
Max Speed 64.4 km/h
2172.0 kilometers to date. (Accumulative from before and now 7353.2 Kilometers to date)

Note

PM Stretch 10min.

Thursday Jul 7, 2016 #

Cycling 2:02:30 [3] 60.75 km (2:01 / km) +500m 1:56 / km
shoes: Northwave Revolution Road Shoe

PM Bike up Edworthy Park hill and out Old Banff Coach Rd, out past Springbank. Nice out 21C with a S wind at 15 km/h.
Average 29.8 km/h
Max Speed 67.5 km/h
2095.9 kilometers to date. (Accumulative from before and now 7277.1 Kilometers to date)

Core 15:00 [3]

PM Core/Strength.

Note

PM AT for my shoulder and for my heel. Ultrasound.

Wednesday Jul 6, 2016 #

Running warm up/down 15:10 [2] 3.38 km (4:29 / km) +25m 4:20 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run at Glenmore Park.

Orienteering 16:38 [4] 4.29 km (3:53 / km) +15m 3:49 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM FWOC Wednesday night meet at Glenmore Park at 1:5000. Made one stupid 20s mistake, the map was cut off very close to the control, so I mixed up the trails. Nice out 20C. Course distance was 3.9km.

Orienteering warm up/down 15:10 [2] 2.82 km (5:23 / km) +5m 5:20 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down checking my mistake and just running around.

Note

PM Stretch 10min.
Didn't really notice my heel while running but it was quite sore when I got home.

Tuesday Jul 5, 2016 #

Running 1:00:00 [2] 12.58 km (4:46 / km) +75m 4:38 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run from the university over to Silver Springs and back. Was going to go harder than this but I am still feeling dead from the weekend. Also my heel got more sore as I ran. 14C, light wind.

Strength 30:00 [4]

PM Weights.

Core 6:00 [3]

PM Core.

Note

PM Steam 20min.
PM Stretch 10min.

Monday Jul 4, 2016 #

Cycling 1:15:20 [3] 36.99 km (2:02 / km) +250m 1:58 / km
shoes: Northwave Revolution Road Shoe

PM Bike up Edworthy Park hill and out Old Banff Coach Rd and back. My foot was a bit sore and I am pretty tired from the weekend so went for a ride. Nice out to start but started to rain for about 25min. 16C/13C with a light wind.
Average 29.8 km/h
Max Speed 51.1 km/h
2035.2 kilometers to date. (Accumulative from before and now 7216.4 Kilometers to date)

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Sunday Jul 3, 2016 #

Running warm up/down 15:15 [2] 2.96 km (5:09 / km) +60m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering 16:00 [4] 3.33 km (4:48 / km) +80m 4:17 / km
shoes: Inov-8 X-Talon 190

AM Test Running the COC Sprint at the Canmore Nordic Centre at 1:5000. Nice out 23C. Really fun. My heel was a bit sore from yesterday. Lost 1:10 but the map wasn't quite right and it has been changed. Course distance was 2.8km.

Orienteering 7:59 [3] 1.47 km (5:26 / km) +45m 4:43 / km
shoes: Inov-8 X-Talon 190

PM Re-running the leg I lost time on and a few other things.

Running 3:15 [2] 0.5 km (6:30 / km) +15m 5:39 / km
shoes: Inov-8 OROC 280 2014

PM Run to the start of course 7 long.

Orienteering 53:45 [3] 8.18 km (6:34 / km) +270m 5:38 / km
shoes: Inov-8 OROC 280 2014

PM Test Running the Course 7 COC Long at the Canmore Nordic Centre at 1:10000. Completely dead from yesterday and today especially on the uphills. Had a good run. A bit cooler than yesterday 23C. Course distance was 7.1km.

Running 5:00 [2] 0.83 km (6:01 / km)
shoes: Inov-8 OROC 280 2014

PM A short warm down run.

Note

PM Stretch 10min.

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