Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 12, 2019:

activity

time

miles

Running

4:27:45

36.79

(7:17)

59.2

(4:31)

195

Core

40:00

Strength

30:00

Orienteering

17:02

2.65

(6:25)

4.27

(3:59)

Total

5:54:47

39.44

63.47

195

1:10

0:00

» now

Saturday Jan 12, 2019 #

Running warm up/down 15:00 [2] 3.11 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 17:02 [4] 4.27 km (3:59 / km)
shoes: Inov-8 X-Talon 190

PM "O" tervals at MRU detailed section with Mike. 4x1000m ish R2:30', 2:30', 1:30'. Chased Mike down each time. Only did 4 to keep it short and good. Not the best orienteering, a few bobbles and longer routes. Pretty icy in a lot of places which made it hard to read the map which probably had a bit to do with it. Pretty nice out 2C.
Times:
4:16.27 1.05km 4:04/km
4:13.10 1.01km 4:10/km
4:07.09 1.06km 3:52/km
4:25.65 1.15km 3:50/km

Running warm up/down 13:30 [2] 2.55 km (5:18 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Friday Jan 11, 2019 #

Running 1:00:00 [2] 11.97 km (5:01 / km) +195m 4:38 / km
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run up to Nose Hill and around there and back. Felt tired from yesterday, knee a bit sore to the touch. Nice out 1C, light wind. Basically no snow which is unusual.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Thursday Jan 10, 2019 #

Running warm up/down 12:25 [2] 2.69 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run outside. Nice out 6C.

Running intervals 23:04 [4] 7.04 km (3:17 / km)
shoes: New Balance Zante Orange 2016

PM Intervals in the Oval, 3024m R4' 2016m R3' 1000m R3' 1000m with Jess and Mike. Got crushed today but still decent since I haven't done much for the last few weeks and especially nothing too fast. Definitely not in great shape but still pretty happy considering how much my knee has slowed my training down. Was completely dead for the 2k and 1k's, maybe let it get to my head too much since I'm not use to the track running pain haha. Slower than last year but a month earlier this year and also did an extra 1000m. Knee seemed fine, just a bit sore to the touch afterwords. Basically I need to get some good training in and get back to where I need to be if my knee allows me to.
Times:
9:53.25
6:40.60
3:18.23
3:12.72

Running warm up/down 13:26 [2] 2.27 km (5:55 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run, 5 laps.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 40min.
PM Ice bath 10min.
PM Steam 20min.

Wednesday Jan 9, 2019 #

Running 1:00:00 [3] 13.44 km (4:28 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights-Mountview and back. Felt good. Not bad out -5C/-10C with the N wind at 13 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Jan 8, 2019 #

Note
(rest day)

Tired from driving, not worth it with my knee not being perfect.

Monday Jan 7, 2019 #

Note

PM Stretch 90 min.

Running 35:10 [3] 8.13 km (4:20 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run in Weyburn W along the pathway to the highway and back. Felt good. Nice out -4C/-13C with the strong wind, W 41 km/h.

Strength 15:00 [3]

PM Strength/Core.

Sunday Jan 6, 2019 #

Running 35:10 [3] 8.0 km (4:24 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run in Weyburn W along the pathway to the highway and back. A bit tired from driving. Nice out -2C/-6C with the SE wind at 13 km/h. Knee was a bit sore afterwords to the touch in the same one spot.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

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