Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
Running	6	5:14:17	42.96	(7:19)	69.14	(4:33)	200
Strength	6	4:35:00
Orienteering	2	36:26	5.9	(6:11)	9.49	(3:50)	40
Core	3	30:00
Total	6	10:55:43	48.86		78.63		240

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Saturday Aug 31, 2019 #

Note
(rest day)

PM Stretch 2 hours.

Friday Aug 30, 2019 #

Running 1:10:00 [3] 15.17 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run W to Winston Heights/Mountview and back. Felt pretty good. Nice out 16, light wind.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Strength 40:00 [4]

PM Weights.

Note

PM steam 20min.

Thursday Aug 29, 2019 #

Running warm up/down 17:00 [2] 3.65 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 16:50 [4] 5.6 km (3:00 / km)
shoes: Nike Air Zoom Elite 9

PM Intervals at Foothills with mike, 400 r1', 600 r1.5', 800 r2.5', 1000 r3', 1000 r3', 800 r2', 600 r1.5', 400. Decent workout, maybe was a little soft on the rest but wasn't feeling anything shorter. Started out a tad slow but probably for the better, also wasn't fully ready the speed I think. Didn't feel great to start but felt a bit better as it went. The wind made it extra hard. Nice out 21C, SE 20 km/h.
Times:
72.57
1:48.85
2:26.54
3:03.32
3:02.25
2:25.75
1:46.22
65.12

Running warm up/down 15:00 [2] 2.96 km (5:04 / 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.

Wednesday Aug 28, 2019 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Running warm up/down 20:00 [2] 4.22 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 18:18 [4] 4.65 km (3:56 / km) +40m 3:46 / km
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Prince's Island Park at 1:4000. Pretty good course minus a fair amount of dead running. Took it slightly easy. Nice out 16C, N 15 km/h.

Running warm up/down 20:00 [2] 3.91 km (5:07 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 60min.

Tuesday Aug 27, 2019 #

Running warm up/down 16:01 [2] 3.38 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running hills 31:36 [4] 7.32 km (4:19 / km) +200m 3:48 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Hill workout at Canmore Park with Mike. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 4 sets without the strides on the last set. Legs were a bit tired and heavy feeling from weights yesterday. A nice workout change. Nice out 20C, SW 17 km/h.

Running warm up/down 15:00 [2] 2.71 km (5:32 / 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 2 hours.

Monday Aug 26, 2019 #

Running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run W to Winston Heights/Mountview and back. Felt pretty good. nice out 20C ish, light wind.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Strength 40:00 [4]

PM Weights.

Sunday Aug 25, 2019 #

Running warm up/down 15:15 [2] 3.27 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Orienteering 18:08 [4] 4.84 km (3:45 / km)
shoes: Inov-8 X-Talon 190

AM Sprint training at Ranchlands at 1:4000. A really tough course I made with great route choice options. A few longer choice but hard to say if they were slower or faster. Really tough to keep the speed with co many narrow parts and turns. Picked what I thought was best and ran it. Would have like to push the pace a bit more. Didn't feel great in the legs. Need to get some people to make me some challenging courses like this. Cooler 14C, light wind.

Running intervals 2:35 [4] 0.94 km (2:45 / km)
shoes: Inov-8 X-Talon 190

AM Intervals after the course. 5x30'' R1'. Felt ok.

Running warm up/down 15:00 [2] 3.01 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Warm down run.

Strength 15:00 [3]
shoes: Nike Air Zoom Pegasus34 DB

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

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