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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 28, 2017:

activity # timemileskm+m
  Running6 6:12:03 49.3 79.34 230
  Strength3 45:00
  Orienteering1 14:53 2.23(6:40) 3.59(4:09) 50
  Core1 10:00
  Total6 7:21:56 51.53 82.93 280

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SuMoTuWeThFrSa

Saturday Oct 28, 2017 #

Note
(rest day)

PM Stretch 45min.

Friday Oct 27, 2017 #

Running 1:30:00 [3] 19.62 km (4:35 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Long run down to the river and then W to Shouldice Park and back. Nice out. Felt a bit tired from yesterday but not bad.

Core 10:00 [3]

PM Core.

Thursday Oct 26, 2017 #

Running warm up/down 15:15 [2] 3.11 km (4:54 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Running 14:08 [4] 4.2 km (3:22 / km) +80m 3:04 / km
shoes: Nike Air Zoom Elite 8 2017 #2

AM L-loops with Mike and Bill. L loop r2', L loop r3', L loop, r3', L loop. Basically 90” easy run recovery and then the rest standing. Short workout but tried to make them faster and better quality. Cool -2ish. Into the wind for the first half.
Times:
3:41.89 1.05km
3:37.02 1.05km 20m climb.
3:27.07 1.05km
3:22.47 1.05km

Running 7:30 [2] 1.3 km (5:46 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Easy run in between intervals.

Running intervals 1:33 [2] 0.59 km (2:38 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Intervals 3x30'' R2:40. Into the wind made it tough.

Running warm up/down 15:15 [2] 2.93 km (5:12 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run back home.

Strength 15:00 [3]

AM Strength/Core.

Wednesday Oct 25, 2017 #

Running 1:00:00 [2] 12.53 km (4:47 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run to Winston-Heights Mountview and back around Banff Trail. Cold and windy. Felt tired.

Tuesday Oct 24, 2017 #

Running warm up/down 15:20 [2] 3.35 km (4:35 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm up run.

Running 22:47 [4] 5.95 km (3:50 / km) +150m 3:24 / km
shoes: Nike Air Zoom Elite 8 2017 #2

PM 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. Windy but only partially into it on the hills. Felt really good but I think the wind was a factor in that.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:00 [2] 3.04 km (4:56 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Warm down run.

Monday Oct 23, 2017 #

Running 1:10:00 [3] 15.6 km (4:29 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run down to the river and then W.

Running 10:00 [3]

PM Core.

Sunday Oct 22, 2017 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm up run.

Orienteering race 14:53 [5] 3.59 km (4:09 / km) +50m 3:53 / km
shoes: Inov-8 X-Talon 190

AM FWOC Fall Series at Pearce Estate Park at 1:4000. Ran the course I designed as a workout. Had to orienteering more since it was more forest and I didn't know the routes as well as the past two courses I made. Tried to push hard. Made one 3-5s mistake where I started to run slightly off and then realized I was skipping a control. Wanted to run a bit faster but that was tough in all the tall grass and uneven terrain.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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