Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 13, 2019:

activity

time

miles

Strength

3:40:00

Running

3:06:27

25.8

(7:14)

41.52

(4:29)

Orienteering

1:46:08

11.02

(9:38)

17.73

(5:59)

335

Core

40:00

Total

9:12:35

36.82

59.25

335

1:48

0:00

» now

Saturday Jul 13, 2019 #

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 37:50 [4] 5.37 km (7:03 / km) +155m 6:09 / km
shoes: Inov 8 ArcticTalon 275

PM Middle distance training at Bow Valley at 1:10000. Pretty good run, a few small hooks and one route execution mistake but corrected well. Still very good, a couple hooks would have been avoided if there were flags. Pretty tired in the legs to start, probably from last weeks hard training. Nice out 22C. Knee pretty good.

Running warm up/down 15:15 [2] 2.68 km (5:41 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 10min.

Friday Jul 12, 2019 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note
(rest day)

PM Stretch 2 hours.

Thursday Jul 11, 2019 #

Running warm up/down 18:00 [2] 3.74 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 15:34 [4] 5.4 km (2:53 / km)
shoes: New Balance Zante Orange 2016

PM Intervals at Foothills with Jess. 5km pace, 200s faster. 1000m r3' 4x200mr1' r2:40' 1000m r3' 3x200m r1' r4' 1000m r3' 5x200m r1'. Definetly felt tired from the past two days. Good workout and good times. Nice out 22C, E 17 km/h made it tough in a few places.
Times:
3:03.62
32.77
32.47
33.12
32.40
3:02.25
33.90
32.42
32.70
2:59.45
32.90
32.17
31.92
31.87
30.62

Running warm up/down 15:00 [2] 2.79 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Wednesday Jul 10, 2019 #

Running warm up/down 15:00 [2] 3.08 km (4:52 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 24:37 [4] 6.17 km (3:59 / km)
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at Pearce Estate at 1:4000. Kind of a waste of a training, basically running and dog leg after dog leg. Lost 25s at one control because I couldn't see the flag since the grass was taller than it and hiding it. Tired from yesterday a bit. Knee was good. Nice out 25C, NW 19 km/h.

Running warm up/down 15:00 [2] 2.72 km (5:31 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 15min.

Tuesday Jul 9, 2019 #

Running warm up/down 17:10 [2] 3.74 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 18:13 [4] 6.2 km (2:56 / km)
shoes: New Balance Zante Orange 2016

PM Intervals at Foothills with Jess and Mike. 3x1000m r2:30' R8' 1000m r2:30 400m r60'' 400m r60'' 200m r60'' r3' 6x200 r1:35''. Tough workout, didn't do what I had hoped for but then again didn't expect much. Decent times. Knee was good :))). Nice out 20C, SE 22 km/h made the homestretch hard!
Times:
3:02.35
3:02.55
3:02.40
3:00.80
1:13.40
1:08.85
33.80
33.05
32.90
32.35
31.75
31.02
28.25

Running warm up/down 12:00 [2] 2.24 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 90min.

Monday Jul 8, 2019 #

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

PM Warm up run.

Orienteering 43:41 [4] 6.19 km (7:03 / km) +180m 6:10 / km
shoes: Inov 8 ArcticTalon 275

PM Middle training at Bow Valley at 1:10000. Good run. Was unsure in one place that I was at the control so second guessed myself and messed the next control up, ended up doing a loop to make sure I was in the right spot and I was. Once I was sure I continued and everything went just as well. A few hooks and unintentional direction changes but nothing major. Some things to work on for sure. Tough with all the dead fall. Felt good and my knee was good. Nice out 18C.

Running warm up/down 15:00 [2] 2.72 km (5:31 / km)
shoes: Inov 8 ArcticTalon 275

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Sunday Jul 7, 2019 #

Note
(rest day)

PM Stretch 90min.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

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