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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 21, 2018:

activity # timemileskm+m
  Running6 6:07:54 50.81(7:14) 81.77(4:30)
  Strength3 45:00
  Core2 20:00
  Total6 7:12:54 50.81 81.77

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SuMoTuWeThFrSa

Saturday Apr 21, 2018 #

Note
(rest day)

Friday Apr 20, 2018 #

Running 1:30:00 [3] 18.98 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Long run down to the river and then W to Shouldnice Park and back. Nice out 8C/11C. Felt tired in the legs from yesterday.

Core 10:00 [3]

PM Core.

Note

PM Hike around Glenbo 3h50min (11.15km)

Thursday Apr 19, 2018 #

Running warm up/down 15:20 [2] 3.25 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run down to the river.

Running intervals 10:07 [4] 3.34 km (3:02 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Intervals along the river, 10x1' R1'. Felt pretty good, nice to run a bit faster. Nice out 6Cish light wind.
1:00.52 3:05/km
1:01.35 3:02/km
1:00.75 3:02/km
1:00.25 3:02/km
1:00.20 3:06/km
1;00.95 3:02/km
1:01.25 3:01/km
1:00.30 3:04/km
1:01.15 2:56/km
1:00.35 2:54/km

Running warm up/down 15:15 [2] 3.13 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Apr 18, 2018 #

Running 1:00:00 [2] 12.44 km (4:49 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM Run over to Winston Heights-Mountview and back. Nice out 6C, light W wind.

Note

PM Hike around Nose Hill 2h20min (7.84km)

Tuesday Apr 17, 2018 #

Running warm up/down 15:15 [2] 3.33 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run down tot he river.

Running intervals 20:06 [4] 5.98 km (3:22 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Intervals along the river, 10x2' R1'. Felt pretty good. 3C with a light wind.
3:28/km 576m
3:28/km 576m
3:24/km 588m
3:24/km 592m
3:25/km 588m
3:20/km 603m
3:20/km 601m
3:18/km 611m
3:19/km 606m
3:08/km 640m

Running warm up/down 15:15 [2] 3.1 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Monday Apr 16, 2018 #

Running 1:10:00 [2] 14.86 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run down to the river and then W and back. -1C/-7C with the wind. 5cm plus of fresh snow/slush made it slower. Felt pretty good.

Core 10:00 [3]

PM Core.

Sunday Apr 15, 2018 #

Running warm up/down 16:30 [2] 3.55 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run to Varsity.

Running tempo 20:06 [4] 5.62 km (3:35 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Tempo through Varsity. Felt ok, tough going into the wind. Took a bit more of a hilly route. Nice out 6C with a N wind.

Running warm up/down 20:00 [2] 4.19 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Hike around Scenic Acres 2h15min (6.11km)

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