Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 10, 2017:

activity # timemileskm+m
  Running5 4:33:23 38.29(7:08) 61.62(4:26) 15
  Strength2 45:00
  Orienteering1 36:28 4.95(7:22) 7.96(4:35) 83
  Core2 20:00
  Total5 6:14:51 43.24 69.58 98

«»
1:32
0:00
» now
SaSuMoTuWeThFr

Friday Feb 10, 2017 #

Event: Vancouver Sprint Camp 2017 & GVOC WJR - Winter Warrior Series #2
 

Orienteering 23:30 [2] 4.36 km (5:23 / km) +45m 5:08 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM First training at Stanley Park at 1:5000. Point to point, corridor and line o. Nice to get out on a map before the race even if it was a bit sketchy in places.

Running warm up/down 15:00 [2] 3.07 km (4:53 / km) +5m 4:51 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering race 12:58 [5] 3.6 km (3:36 / km) +38m 3:25 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #1 at Stanley Park at 1:5000. Had a decent race, good decisive routes. Maybe lost a bit of time on my route to #16-10sec?! (probably my slightly longer route would have been faster but I really had to slow down to understand the map since the snow was covering the paths which made it a bit more confusing), 5sec hook to #17, other than that pretty solid run. Pretty sure #5 was slightly in the wrong spot but luckily I saw it and it didn't effect me. Cool, pretty windy and a bit of rain for the first bit, around 5C.

Running warm up/down 10:00 [2] 1.75 km (5:43 / km) +10m 5:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Note

PM Stretch 45min.

Stage 1 - Elite Male - Splits

Thursday Feb 9, 2017 #

Note
(rest day)

PM Stretch 45min.

Wednesday Feb 8, 2017 #

Running 1:00:00 [2] 12.6 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Run in the Oval, 28 laps.

Tuesday Feb 7, 2017 #

Running warm up/down 17:08 [2] 3.6 km (4:46 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 8 laps.

Running intervals 14:51 [4] 4.8 km (3:06 / km)
shoes: New Balance Zante Orange 2016

PM Intervals 6x800m r90''. Definetely felt a little more tired from the slightly faster run yesterday. Oops actually wanted to have 2min recovery...no wonder I felt so dead and not recovered before the next rep! Ran alone again which also probably made it harder. Better workout than I thought since I only took 90sec rest. Also just did 6 as a bit of a taper and so I don't kill myself before sprint camp.
Times:
2:29.52
2:30.55
2:29.97
2:30.27
2:29.22
2:22.02

Running warm up/down 20:13 [2] 4.05 km (5:00 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 9 laps.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Monday Feb 6, 2017 #

Running 1:15:53 [3] 18.0 km (4:13 / km)
shoes: New Balance Zante Orange 2016

PM Run in the Oval since it was super cold and we just got 15cm of snow. 40 laps was hella boring by myself.

Core 10:00 [3]

PM Core.

Sunday Feb 5, 2017 #

Running warm up/down 17:18 [2] 3.6 km (4:48 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running tempo 20:00 [4] 5.65 km (3:32 / km)
shoes: New Balance Zante Orange 2016

AM Tempo in the Oval, 12 laps plus 250m. Miss calculated the lap times I wanted to run so started off too slow but figured it out pretty fast.

Running warm up/down 23:00 [2] 4.5 km (5:07 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 10 laps.

Strength 15:00 [3]

PM Strength/Core.

Saturday Feb 4, 2017 #

Note
(rest day)

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

« Earlier | Later »