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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 11, 2017:

activity # timemileskm+m
  Running6 5:24:15 44.91(7:13) 72.27(4:29) 394
  Strength3 1:15:00
  Core4 40:00
  Orienteering1 30:40 4.35(7:03) 7.0(4:23) 85
  Total6 7:49:55 49.26 79.27 479

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SuMoTuWeThFrSa

Saturday Mar 11, 2017 #

Note
(rest day)

PM Stretch 15min.

Friday Mar 10, 2017 #

Running 1:30:18 [2] 19.1 km (4:44 / km) +120m 4:35 / km
shoes: New Balance Zante Orange 2016

PM Long run in the Oval with Mike and Roman. Ran 23 normal laps and 10 with the stairs/ramp on both side, generally ran a few normal laps and then threw in a stair laps. Pretty relaxed pace for the first 80min and then picked it up a lot in the last 10min.

Core 10:00 [3]

PM Core.

Note

PM Steam 15min.

Thursday Mar 9, 2017 #

Running warm up/down 15:39 [2] 3.15 km (4:58 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run in the Oval, 7 laps.

Running intervals 17:41 [4] 6.0 km (2:57 / km)
shoes: New Balance Zante Orange 2016

AM Intervals, 6x800m (3000m pace) r60'' 200m (faster) R3' with Mike. Was not expecting much from this workout since I felt really tired from skiing yesterday but it went way better than I expected. Great workout considering.
Times:
2:31.20
31.87
2:25.15
31.85
2:25.42
32.35
2:25.42
31.67
2:25.20
30.17
2:22.85
28.35

Running warm up/down 12:11 [2] 2.15 km (5:40 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, almost 5 laps.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM Steam 10min.

Wednesday Mar 8, 2017 #

Running 30:06 [2] 6.3 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run in the Oval (14 laps) with Mike after 5 hours of downhill skiing.

Note

PM Steam 20min.
PM Stretch 15min.

Tuesday Mar 7, 2017 #

Running warm up/down 20:00 [2] 4.16 km (4:48 / km) +40m 4:35 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up to River Park and back.

Running 28:30 [4] 7.95 km (3:35 / km) +179m 3:13 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Hill route in Marda Loop. First hill route of the year with Mike and managed to have a pretty good time running solo for pretty much the whole thing. Only 31sec off my pb isn't bad for the first one in sub par conditions. -8C with a light N wind.

Running warm up/down 11:45 [2] 2.21 km (5:19 / km) +20m 5:05 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Steam 30min.

Monday Mar 6, 2017 #

Running 1:15:15 [3] 16.68 km (4:31 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then West to just past Edworthy Park bridge and back. -10C, light N wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 20min.
PM Hike at Nose Hill, 2 hours.

Sunday Mar 5, 2017 #

Running warm up/down 15:10 [2] 3.15 km (4:49 / km) +20m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM Warm up run with Mike.

Orienteering 12:34 [3] 2.85 km (4:25 / km) +40m 4:07 / km
shoes: Inov-8 X-Talon 212

AM Sprint training at Ranchlands at 1:5000. Very nice sprint training area I have never run at. Really icy/snowy which made it hard to read the map when I wanted to, this is probably why I made some mistakes I wouldn't usually make. Also hard to push the pace and tough to read the map being so small (not really to ISSOM) Still a great training. Will have to run here again when there is no snow! Cold -10C.

Orienteering 18:06 [3] 4.15 km (4:22 / km) +45m 4:08 / km
shoes: Inov-8 X-Talon 212

AM/PM Second sprint training at Ranchlands at 1:5000 right after the first one. Very nice sprint training area I have never run at. Really icy/snowy which made it hard to read the map when I wanted to, this is probably why I made some mistakes I wouldn't usually make. Tough to read the map being so small (not really to ISSOM) Still a great training. Will have to run here again when there is no snow! Cold -10C.

Running warm up/down 7:40 [2] 1.42 km (5:24 / km) +15m 5:08 / km
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Steam 25min.

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