Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 16, 2019:

activity

time

miles

Running

6:16:03

51.34

(7:19)

82.63

(4:33)

Strength

2:15:00

Core

30:00

Orienteering

16:55

2.7

(6:16)

4.34

(3:54)

Total

9:17:58

54.04

86.97

1:55

0:00

» now

Saturday Nov 16, 2019 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 15, 2019 #

Running warm up/down 19:00 [2] 4.01 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 16:55 [4] 4.34 km (3:54 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Sprint training at PIP at 1:4000, just in the detailed section. Pretty good technically with one small mistake taking the wrong gap but the map is not perfect +5-8s, a couple other small hesitations. Otherwise good routes. Didn't have the speed but all the ice definitely effected that. Nice training. Pretty nice out 8C/6C, SW 10 km/h.

Running intervals 2:35 [4] 0.95 km (2:43 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals after 5' R, 5x30'' R1'. Felt good and strong, the pace for the orienteering wasn't great so felt good on these.

Running warm up/down 20:15 [2] 4.0 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Note

Almost back to where I want to be, its been a long year of recovery.
PM Stretch 30min.

Thursday Nov 14, 2019 #

Running 1:10:00 [3] 15.08 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to and back from Winston Heights/Mountview. Nice out 6C/5C, light S wind. Felt pretty good.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Nov 13, 2019 #

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 25:08 [4] 7.09 km (3:33 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Fartlek along the Bow pathway, 1,2,3,4,5,4,3,2,1 R1' easy run. Felt tired and a bit sore from weights. Not the greatest times but it was tough today. First half was into the wind and upstream. Nice out 11C/9C, W 20 km/h.
Times:

1:00.32 291m 3:27/km
2:00.65 577m 3:29/km
3:01.05 846m 3:33/km
4:00.97 1.12km 3:35/km
5:01.00 1.39km 3:36/km
4:00.80 1.11km 3:36/km
3:01.02 860m 3:30/km
2:01.67 577m 3:30/km
1:01.15 318m 3:12/km

Running 8:09 [2] 1.45 km (5:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:45 [2] 3.03 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 75min.

Tuesday Nov 12, 2019 #

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

AM/PM Run W to Winston Height/Mountview and back. Felt good even after yesterday. Nice out, 4C/0C, light wind.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Monday Nov 11, 2019 #

Running warm up/down 18:00 [2] 3.75 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running hills 20:06 [4] 5.34 km (3:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Hills at 14 St, 4x 1' r1', 2' r2', 2', r3' with Mike, Bill and Maria but ran 90% on my own. Edworthy was too snowy so did it here, had to still go pretty hard down the hill on recovery as the hill is shorter, so had to get to the bottom. Felt good. Nice out 0C/-4C, S 11 km/h.

Running 21:15 [3] 4.94 km (4:18 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Running back down the hill for recovery.

Running warm up/down 15:20 [2] 2.93 km (5:14 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Sunday Nov 10, 2019 #

Running 1:05:15 [2] 13.79 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run W to Winston heights/Mountview and back. 10cm of fresh snow and cold, -15/-22C NE 13 km/h. Felt ok.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

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