Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 14, 2018:

activity

time

miles

Running

6:17:58

50.96

(7:25)

82.02

(4:36)

Core

40:00

Strength

40:00

Orienteering

31:30

5.08

(6:12)

8.17

(3:51)

Total

8:09:28

56.04

90.19

1:41

0:00

» now

Saturday Jul 14, 2018 #

Note
(rest day)

PM Stretch 60min.

Friday Jul 13, 2018 #

Running 1:30:00 [3] 19.41 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run down to the river and then W to Shouldice Park and back. Felt pretty good, better than I was expecting after yesterday. Nice out 23C, light wind.

Core 10:00 [3]

AM/PM Core.

Note

PM Stretch 60min.

Thursday Jul 12, 2018 #

Running warm up/down 17:35 [2] 3.76 km (4:41 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 19:03 [4] 6.0 km (3:11 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills by myself, 6x1000m R3'. Probably should have taken less rest but oh well... will probably do the same workout Sunday and either cut the rest or run faster or both because the times were a little slow now that I think about it. Felt pretty good but it was tough running alone. Times were probably a second or two long as there were a ton of kids that I had to go around quite a bit. Happy with the times but would have liked to run a bit faster and probably would have with someone else, no traffic and no wind. Warm out 22C with a N wind at 11 km/h.
Times:
3:10.65
3:12.30
3:12.07
3:11.80
3:10.65
3:06.12

Running warm up/down 15:15 [2] 2.89 km (5:17 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 25:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Wednesday Jul 11, 2018 #

Running 1:00:00 [2] 12.44 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run over to Winston Heights/Mountview and back. Nice morning 18C.

Note

PM Stretch 50min.

Tuesday Jul 10, 2018 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 15:42 [4] 4.0 km (3:56 / km)
shoes: Inov-8 X-Talon 190 2018

PM Sprint Training at Ranchlands at 1:4000. Full speed no mistakes. Took a few different routes. A tiny bit sore from physio yesterday so didnt feel great in the legs so could run this one at least 14s faster. Still was able to push pretty hard. Nice out 19C.

Running tempo 15:15 [2] 3.03 km (5:02 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Core 10:00 [3]

AM Core. Forgot to do strength...

Running 45:00 [3] 9.84 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run through Confederation Park and back. Felt pretty good. Nice out 22C.

Note

PM Stretch 60min.

Monday Jul 9, 2018 #

Running 1:10:00 [3] 15.3 km (4:35 / km)
shoes: Inov-8 X-Talon 190 2018

AM Run around Canmore Park, 9 laps. Felt pretty good. Nice out 23C.

Core 10:00 [3]

AM Core.

Note

Physio for my achillies, got my back, hip, hamstring and calf needled.

Sunday Jul 8, 2018 #

Running warm up/down 15:20 [2] 3.25 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 15:48 [4] 4.17 km (3:47 / km)
shoes: Inov-8 X-Talon 190 2018

AM Sprint Training at Ranchlands at 1:4000. Re ran Raphael's last course again! Full speed no mistakes haha. Felt pretty good. Nice out 20C, light wind.

Running warm up/down 15:15 [2] 2.88 km (5:18 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm down run.

Strength 15:00 [3]

PM Strenght/Core.

Note

PM Stretch 45min.

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