Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 28, 2017:

activity

time

miles

Running

7:00:56

59.16

(7:07)

95.21

(4:25)

690

Strength

1:15:00

Core

40:00

Total

8:55:56

59.16

95.21

690

1:55

0:00

» now

Saturday Jan 28, 2017 #

Note
(rest day)

PM Hike around Nose Hill for 4 hours 15 min.
PM Stretch 60min.

Friday Jan 27, 2017 #

Running 1:30:00 [2] 18.9 km (4:46 / km) +100m 4:38 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Long run, felt completely dead, so went pretty slow and didn't push it. 3C, light SW wind.

Core 10:00 [3]

PM Core.

Thursday Jan 26, 2017 #

Running warm up/down 15:00 [2] 3.24 km (4:38 / km) +5m 4:36 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Warm up run.

Running 45:00 [4] 11.26 km (4:00 / km) +30m 3:57 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Faster pace run West along the river path. Felt alright. Nice out 4C, NW wind at 18 km/h.

Running warm up/down 15:00 [2] 3.22 km (4:40 / km) +60m 4:16 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Wednesday Jan 25, 2017 #

Running 1:00:25 [2] 11.17 km (5:25 / km) +230m 4:54 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run up to Nose Hill, on the trails and some xc through the snow. 1C, light NW wind.

Tuesday Jan 24, 2017 #

Running warm up/down 15:39 [2] 3.5 km (4:28 / km) +5m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run down to the Bow River Pathway.

Running intervals 26:27 [4] 8.11 km (3:16 / km) +25m 3:13 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals 8x1km R2' along the Bow River Pathway. Felt pretty good today. First 4 had a bit of a head wind and the 5th one had the most climb but not much at all really. Nice out -1C with a NE wind at 10km/h.
3:22.85 1.02km
3:20.15 1.01km
3:20.27 1.01km
3:19.47 1.01km
3:17.97 1.01km
3:18.30 1.01km
3:16.67 1.01km
3:11.87 1.03km

Running warm up/down 15:20 [2] 3.21 km (4:47 / km) +55m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Monday Jan 23, 2017 #

Running 1:15:05 [3] 17.21 km (4:22 / km) +90m 4:15 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and W to just past Edworthy Park bridge and back. -4C with a light S wind.

Core 10:00 [3]

PM Core.

Sunday Jan 22, 2017 #

Running warm up/down 15:30 [2] 3.37 km (4:36 / km) +20m 4:28 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run to Varsity.

Running tempo 30:30 [4] 8.6 km (3:33 / km) +10m 3:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Tempo run down to the river and then East towards downtown. Felt decent and pretty good condition with only one 400m section of snow cover. Nice out -5C, light NE wind.

Running warm up/down 17:00 [2] 3.42 km (4:58 / km) +60m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run back home.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Hiking around Nosehill for 3.5 hours.

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