Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 9, 2019:

activity

time

miles

Running

6:56:50

58.57

(7:07)

94.26

(4:25)

Strength

45:00

Core

30:00

Total

8:11:50

58.57

94.26

1:37

0:00

» now

Saturday Mar 9, 2019 #

Note
(rest day)

AM Hike around Nose Hill 1h15min (2.45km)
PM Stretch 60min.

Friday Mar 8, 2019 #

Running 1:20:00 [3] 16.85 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run around Banff Trail, Charleswood and Brentwood. Felt a bit tired from yesterday, probably could have run a bit faster but didn't push it. Nice out -8Cish, light wind.

Core 10:00 [3]

PM Core.

Thursday Mar 7, 2019 #

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

AM Warm up run on the treadmill.

Running 10:24 [4] 3.29 km (3:10 / km)
shoes: New Balance Zante Orange 2016

PM Testing on the treadmill. 11.8mph until exhaustion. Didn't feel great today. Should have been able to go for another 1-2min.

Running warm up/down 15:00 [2] 3.07 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run on the treadmill.

Running warm up/down 15:22 [2] 3.15 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run in the Oval, 7 laps.

Running intervals 12:48 [4] 4.5 km (2:51 / km)
shoes: New Balance Zante Orange 2016

PM Intervals in the Oval with Mike, 3x 600m r2' 400m r90'' 300m r1' 200m R3' at 3000m for the 600m and getting faster each interval. Didn't know what to expect after the harder run in the morning. Planned on doing two sets but felt good enough so did the full three sets. Felt pretty good considering and better as the workout went on. Got faster on every interval which was good.
Times:
1:48.40
68.65
50.05
33.30
1:46.60
66.95
49.85
32.55
1:46.25
66.72
49.67
29.35

Running warm up/down 14:14 [2] 2.7 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run 6 laps.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Mar 6, 2019 #

Running 1:00:00 [2] 12.4 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights/Mountview and back. Felt a bit tired. Cold out -18C/-26C with the S wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 120min.

Tuesday Mar 5, 2019 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run on the treadmill.

Running 3:00 [4] 0.95 km (3:09 / km)
shoes: New Balance Zante Orange 2016

PM Some testing on the treadmill. 3min at 11.8 mph, 3:10/km.

Running warm up/down 5:00 [2] 1.01 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run on the treadmill.

Running warm up/down 15:26 [2] 3.15 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run in the Oval, 7 laps.

Running intervals 18:07 [4] 6.0 km (3:01 / km)
shoes: New Balance Zante Orange 2016

PM Intervals in the Oval with Mike, 6x 800m r1' 200m R2 at 3000m pace, 200m a bit faster. Felt really tired and not that great. Did feel a bit better by the end though. Alright workout, would have liked to do 8x but 6x was enough.
Times:
2:31.65
35.77
2:27.45
35.62
2:27.92
35.52
2:27.02
35.27
2:24.70
35.12
2:21.12
30.60

Running warm up/down 14:29 [2] 2.7 km (5:22 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run, 6 laps.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Ice bath 10min.

Monday Mar 4, 2019 #

Running 1:10:00 [3] 15.38 km (4:33 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run to Winston Heights/Mountview and back. Felt good. Also felt so warm since its been so cold lately, -7C/-13C, N 15 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Sunday Mar 3, 2019 #

Running warm up/down 10:00 [2] 2.06 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run on the treadmill.

Running 6:00 [4] 1.9 km (3:09 / km)
shoes: New Balance Zante Orange 2016

AM Testing on the treadmill, 6' at 11.8mph. Felt ok but pretty tiring. A bit of a shock since I only did some wu running and no strides or anything fast before.

Running warm up/down 10:00 [2] 2.01 km (4:59 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run on the treadmill.

Running warm up/down 2:00 [2] 0.42 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Short wu before starting.

Running tempo 20:00 [4] 5.5 km (3:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Tempo around the campus loop with Mike. Did it right after the hard 6' on the treadmill so wasn't completely fresh but still felt pretty good. Cold out -20Cish, very light wind.

Running warm up/down 10:00 [2] 2.02 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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