Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 16, 2018:

activity

time

miles

Running

6:17:54

52.11

(7:15)

83.87

(4:30)

Strength

45:00

Orienteering

28:43

4.75

(6:03)

7.64

(3:46)

Core

20:00

Total

7:51:37

56.86

91.51

1:41

0:00

» now

Saturday Jun 16, 2018 #

Note
(rest day)

PM Stretch 60min.

Friday Jun 15, 2018 #

Running 1:30:00 [3] 19.91 km (4:31 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run down to the river and then W past Shouldice Park and back. Felt good for 14 days of straight running. A solid two weeks of training. Nice out 16Cish, light wind.

Core 10:00 [3]

PM Core.

Thursday Jun 14, 2018 #

Running warm up/down 17:17 [2] 3.79 km (4:34 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 24:52 [4] 8.13 km (3:04 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess and Scott at Foothills. 3x cannon loop, 3x300m R2-3' after/before cannon loop, r1' otherwise. 2:30',2:40',2:10',3:00,2:20. Pretty happy with the workout times and how I felt. It was tough but I felt strong. Cold 11C felt like 8C with the W wind at 20 km/h, light rain for some of it.
Times:
5:42.57 1.81km
52.05
51.55
50.97

5:42.52 1.81km
53.00
51.52
51.32

5:45.82 1.81km
52.02
50.37
48.57

Running warm up/down 12:30 [2] 2.37 km (5:16 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

Wednesday Jun 13, 2018 #

Running 1:00:00 [3] 12.86 km (4:40 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

AM/PM Run to Winston Heights-Mountview and back. Tired but ok. 18Cish.

Note

PM Stretch 60min.

Tuesday Jun 12, 2018 #

Running warm up/down 15:15 [2] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 13:35 [4] 3.61 km (3:46 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at SAIT at 1;4000. Raphael made me a good course with lots of added impassable fences. Happy with how it went and how I was able to see (the whole route) and pick the best routes. One 5s mistake to #2 as I wasn't quite use to envisioning the fences that weren't there so make one wrong turn, #3 and #10 the control line and the number were blocking two route choices so that was a bit confusing, also #17 the control circle for #16 was blocking a impassible fence so I ran through it thinking it was just the control circle which really pissed me off that I did that. Felt pretty good. Nice out 16C, light wind.

Running intervals 3:00 [4] 0.96 km (3:08 / km)
shoes: Inov 8 F-lite 195-Pink

AM Took about 4min rest and then did 3x1' R1' since the course was a bit short.
Times:
1:00.20 310m
1:00.57 334m
1:00.10 323m

Running warm up/down 15:00 [2] 3.01 km (4:59 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Running 40:00 [3] 8.71 km (4:36 / km)
shoes: Nike Air Zoom Elite 8 2017 #2

PM Run through Confederation Park and back. Felt tired but got it done. Nice out 18C.

Monday Jun 11, 2018 #

Running 1:10:00 [2] 14.73 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run to Winston Heights-Mountview and back. Felt ok considering this is my 10th day straight of running. Nice out 16Cish.

Core 10:00 [3]

PM Core.

Sunday Jun 10, 2018 #

Running warm up/down 15:00 [2] 3.12 km (4:48 / km)
shoes: Inov 8 F-lite 195-Pink

AM Warm up run.

Orienteering 15:08 [4] 4.03 km (3:45 / km)
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at U of C at 1:5000. Ran a course that Patrick made for me. Nice to run a course that was good that I didn't make! Felt was better than I was expecting since I was pretty dead after yesterday. Ran way faster than I thought I would be able to. Think I pick all the best routes and tried to push the pace once I made my route decision. Cold 8C and light rain.

Running warm up/down 15:00 [2] 3.08 km (4:52 / km)
shoes: Inov 8 F-lite 195-Pink

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 30min.

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