Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 19, 2016:

activity	#	time	miles		km		+m
Running	6	6:17:46	51.77	(7:18)	83.32	(4:32)	525
Core	5	50:00
Cycling	1	43:38	12.53	(3:29)	20.17	(2:10)	170
Orienteering	1	23:52	3.48	(6:52)	5.6	(4:16)	30
Total	6	8:15:16	67.79		109.09		725

1:54

0:00

» now

Saturday Nov 19, 2016 #

Note
(rest day)

PM Stretch 20min.

Friday Nov 18, 2016 #

Running 1:30:00 [3] 19.72 km (4:34 / km) +120m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Long run down to the river, West along the South side to just past Edworthy and then back on the N side. Cool -3C with a S wind at 14 km/h. A bit tired (feeling the workout from yesterday).

Core 10:00 [3]

AM Core.

Thursday Nov 17, 2016 #

Running warm up/down 15:16 [2] 3.49 km (4:22 / km) +15m 4:17 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running 34:44 [4] 9.39 km (3:42 / km) +50m 3:36 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Moderate run with Mike along Nose Creek Pathway. Cool -2C with a bit of light snow, light E wind. Felt pretty good.

Running warm up/down 10:30 [2] 2.17 km (4:50 / km) +15m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

AM Stretch 20min.

Wednesday Nov 16, 2016 #

Running 1:00:00 [2] 12.3 km (4:53 / km) +30m 4:49 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Winston Heights-Mountview and back. Cool -2C with a light W wind.

Tuesday Nov 15, 2016 #

Running warm up/down 15:10 [2] 3.19 km (4:45 / km) +10m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Running 25:10 [4] 6.22 km (4:03 / km) +160m 3:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set, did 6 hills on the last set. Alright on the hills but not great. Cool, 0Cish and snowing quite a bit and staying on the ground, SW wind at 10 km/h.

Running warm up/down 15:00 [2] 2.93 km (5:07 / km) +15m 5:00 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Core 10:00 [3]

AM Core.

Monday Nov 14, 2016 #

Running 1:15:00 [3] 16.5 km (4:33 / km) +95m 4:25 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then West to just past Edworthy Park bridge and back. 11C with a bit of light rain at the end, NW wind at 21 km/h.

Core 10:00 [3]

PM Core.

Sunday Nov 13, 2016 #

Cycling 43:38 [3] 20.17 km (2:10 / km) +170m 2:05 / km
shoes: Northwave Revolution Road Shoe

AM/PM Bike to MRU and back for orienteering training. Nice out 11/14C with a W wind at 11 km/h.
Average 25.4 km/h
Max Speed 70.8 km/h
2284.4 kilometers to date. (Accumulative from before and now 7465.6 Kilometers to date)

Running warm up/down 15:15 [2] 3.19 km (4:47 / km) +10m 4:42 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering 16:32 [4] 3.74 km (4:25 / km) +25m 4:17 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Sprint training at MRU with Michael at 1:4000. Solid technical training with a couple iffy control locations. Really nice out 13C, W wind 15 km/h.

Running warm up/down 5:00 [2] 0.94 km (5:19 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy run.

Orienteering 7:20 [4] 1.86 km (3:57 / km) +5m 3:53 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Sprint training #2 at MRU at 1:4000. Michael added in some fences and out of bounds to make it more tricky. Really nice technical training.

Running intervals 1:31 [4] 0.57 km (2:40 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM 4x150mish R1:50ish.

Running warm up/down 15:10 [2] 2.71 km (5:36 / km) +5m 5:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

« Earlier | Later »