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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 7, 2019:

activity # timemileskm+m
  Running6 6:40:05 55.61(7:12) 89.49(4:28)
  Strength5 2:15:00
  Core3 30:00
  Total6 9:25:05 55.61 89.49

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SuMoTuWeThFrSa

Saturday Dec 7, 2019 #

Note
(rest day)

PM Stretch 80min.

Friday Dec 6, 2019 #

Running 1:10:00 [2] 14.85 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run W to and back from Winston heights/Mountview. Nice out -3C/-5C, S 6 km/h. Felt pretty good a bit tired.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Note

PM Stretch 60min.

Thursday Dec 5, 2019 #

Running warm up/down 16:31 [2] 3.56 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run with Mike to Edworthy bridge.

Running intervals 31:05 [4] 9.09 km (3:25 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals with Jess and Mike, 10' tempo, R4' easy run, 6', 5' 4', 3', 2', 1', R1:30' easy run. Getting faster each interval. 10' and 6' going E and the rest going W. Felt really strong and smooth. Pretty nice out, -4C/-9C, SW 13km/h.
Times:
10:00.50 2.82km 3:32/km
6:01.30 1.74km 3:27/km
5:01.05 1.45km 3:28/km
4:00.75 1.18km 3:23/km
3:00.55 915m 3:17/km
2:01.42 619m 3:16/km
1:00.22 366m 2:44/km

Running 11:48 [1] 2.06 km (5:44 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Easy run in between intervals.

Running warm up/down 20:00 [2] 3.89 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Wednesday Dec 4, 2019 #

Running 1:00:00 [3] 12.92 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run W to and back from Winston Heights/Mountview. Felt good. Not too cold -2C/-9C, N 30 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Tuesday Dec 3, 2019 #

Running warm up/down 17:00 [2] 3.57 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 24:04 [4] 7.07 km (3:24 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals with Jess along the Bow Pathway from Edworthy bridge, 2x 6', 4', 2' R2' between everything. A bit faster with each interval, 6,4,2. E for the first set and then back W for the second, finished the last 2' going E. Felt good and smooth, could have gone a bit faster. Nice out 8C/6C, W 11 km/h.
Times:
6:00.32 1.72km 3:29/km
4:00.55 1.17km 3:24/km
2:01.52 624m 3:14/km
6:00.90 1.74km 3:27/km
4:00.30 1.18km 3:23/km
2:00.65 640m 3:08/km

Running 10:17 [2] 1.76 km (5:51 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Easy run in between intervals.

Running warm up/down 16:20 [2] 3.03 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

Monday Dec 2, 2019 #

Running 1:10:00 [3] 15.09 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run W to Winston Heights/Mountview and back. Felt good. Nice out 4C/-1C, W 30 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [3]

PM Weights.

Note

AM/PM Stretch 30min.

Sunday Dec 1, 2019 #

Running warm up/down 18:00 [2] 3.84 km (4:41 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running tempo 20:00 [4] 5.71 km (3:30 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Tempo around the University loop. Felt pretty good. Nice out 3C/-1C, SW 15 km/h.

Running warm up/down 15:00 [2] 3.05 km (4:55 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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