Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 2, 2019:

activity

time

miles

Running

5:44:14

46.39

(7:25)

74.65

(4:37)

Strength

1:15:00

Core

40:00

Orienteering

18:14

2.86

(6:22)

4.61

(3:57)

Total

7:57:28

49.25

79.26

1:55

0:00

» now

Saturday Nov 2, 2019 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 1, 2019 #

Running 1:10:00 [2] 14.22 km (4:55 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to and back from Winston Heights/Mountview. Super sore from weights. Nice out -2C, light wind.

Core 10:00 [3]

PM Core.

Thursday Oct 31, 2019 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 18:14 [4] 4.61 km (3:57 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint training at Ranchlands at 1:4000. Nice course I made. One longer route +5s and maybe a couple other 50/50 routes. Tiny bit of snow and ice in a few places. Pretty sore from weights so running fast was tough, good pace but it is also hard to keep a good pace in the detailed section with all the tight turns. Cool, 2C/-2C, NW 15 km/h.

Running warm up/down 15:30 [2] 2.94 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Wednesday Oct 30, 2019 #

Running 1:00:00 [3] 12.88 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to and back from Winston Heights/Mountview. A bit tired from yesterday. Nice 4C/1C, W 15 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength, WU for weights.

Strength 30:00 [4]

PM Weights.

Tuesday Oct 29, 2019 #

Running warm up/down 15:00 [2] 3.26 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run with Mike.

Running intervals 25:07 [4] 7.17 km (3:30 / km) +60m 3:22 / km
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals at Canmore Park with Mike around the perimeter loop. 1'-2'-3'-4'-5'-4'-3'-2'-1' R1' easy run. Still some snow in alot of places which made it slower. Nice workout and felt good. Cool, -4C/-8C, S 9km/h.

Running 8:22 [2] 1.5 km (5:35 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:00 [2] 2.94 km (5:06 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 10min.

Monday Oct 28, 2019 #

Running 1:00:00 [3] 12.98 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run to and back from Winston Heights/Mountview. Super cold and windy, -10C/-21C, N 43 km/h. Few cm of snow.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Oct 27, 2019 #

Running 1:00:00 [3] 13.6 km (4:25 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run to and back from Winston Heights/Mountview. Cool, 3C/-2C, W 22 km/h. Few cm of fresh snow.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

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