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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 2, 2019:

activity # timemileskm+m
  Running6 5:46:24 42.8 68.88 640
  Strength3 45:00
  Core3 30:00
  Orienteering1 17:48 2.95(6:03) 4.74(3:45)
  Total6 7:19:12 45.75 73.62 640

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SuMoTuWeThFrSa

Saturday Feb 2, 2019 #

Running 1:00:56 [2] 13.05 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run in the Oval with Mike, Bill and Colton. 29 laps. Way nicer than running outside. Felt good.

Core 10:00 [3]

PM Core.

Note
(sick)

PM Steam 25min.

Friday Feb 1, 2019 #

Running 1:10:00 [2] 13.14 km (5:20 / km) +285m 4:48 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run up to and around Nose Hill. Legs were tired from yesterday. Cold -14C/-21C with the E wind at 13 km/h.

Core 10:00 [3]

PM Core.

Note
(sick)

PM Stretch 60min.

Thursday Jan 31, 2019 #

Running warm up/down 15:10 [2] 3.25 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run at Edworthy Park.

Running hills 21:09 [4] 5.28 km (4:00 / km) +355m 3:00 / km
shoes: New Balance Zante Orange 2016

PM Hills at Edworthy with Jess and Mike, 3x 3' r2' 2' r2' 1' r2' 1' R 3:20' 3:40' 4:08'. Recovery was easy run down the hill. Felt surprisingly good but still not 100%. Really good workout. A bit icy/slushy but not bad at all. Nice out 2C, light wind.

Running 30:11 [2] 5.54 km (5:27 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy running in between intervals.

Running warm up/down 16:48 [2]
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note
(sick)

PM Stretch 40min.

Wednesday Jan 30, 2019 #

Running 1:00:00 [2] 12.74 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights/Mountview and back. Still sick so just took it easy. A bit tired from yesterday. Nice out 4C, light N wind.

Core 10:00 [3]

PM Core.

Note
(sick)

PM Stretch 80min.

Tuesday Jan 29, 2019 #

Running warm up/down 15:06 [2] 3.15 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run, 7 laps.

Running intervals 11:44 [4] 4.01 km (2:56 / km)
shoes: New Balance Zante Orange 2016

PM Intervals in the Oval with Jess and Mike. 2010m R10', 600m R3', 400m R1' 400m R3', 200m R1' 200m R1' 200m. Sick, a bit of a cold, stuffed up and sore throat. Still managed a good workout. Really tough workout even if I was feeling 100%. Happy with the times except the 2k I should have been able to run faster if I was feeling 100%.
Times:
6:14.77
1:41.12
67.97
68.97
31.30
31.22
29.00

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run 6 laps.

Strength 15:00 [3]

PM Strength/Core.

Note
(sick)

PM Steam 20min.

Monday Jan 28, 2019 #

Note
(sick) (rest day)

Bit of a cold, stuffed up/sore throat.
PM Stretch 75min.

Sunday Jan 27, 2019 #

Running warm up/down 15:20 [2] 3.2 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run to SAIT with the Mikes.

Orienteering 17:48 [4] 4.74 km (3:45 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at SAIT/Riley Park at 1:4000 with the Mikes. Another good course by me. Good routes and speed. Stuck to my gut. Maybe a couple slightly slower routes? One 5s hook mistake at the end but would have been avoided if there were controls. Pretty nice out but windy. 0Cish felt colder with the N wind at 30km/h.

Running warm up/down 15:00 [2] 2.82 km (5:19 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 30min.

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