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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 28, 2019:

activity # timemileskm+m
  Running6 6:24:28 53.38(7:12) 85.9(4:29)
  Strength4 1:00:00
  Core2 20:00
  Total6 7:44:28 53.38 85.9

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SuMoTuWeThFrSa

Saturday Dec 28, 2019 #

Running 1:10:45 [3] 15.28 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run from Assiniboine Park to Assiniboine Forest and back home. Felt ok. -9C/-14C, N 9 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

Friday Dec 27, 2019 #

Running 1:01:15 [3] 13.26 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run to Assiniboine Park and back. Felt a bit tired to start. Nice out -2C/-8C, S 24 km/h.

Strength 15:00 [3]

PM Strength/Core.

Thursday Dec 26, 2019 #

Running warm up/down 16:00 [2] 3.41 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running tempo 25:00 [4] 7.05 km (3:33 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Tempo along Wellington, felt pretty good, tough running in some slushy snow. Into the wind for the first half. Nice out -5C/-11C, W 15 km/h.

Running warm up/down 15:00 [2] 2.96 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Wednesday Dec 25, 2019 #

Running 1:00:40 [3] 13.19 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run to and back from Assiniboine Park. Felt pretty good. Nice out -7C/-12C, NE 11 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Tuesday Dec 24, 2019 #

Running warm up/down 15:30 [2] 3.3 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 28:34 [4] 8.05 km (3:33 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals along Wellington, 4x2km R2' easy run. A bit slushy which made it tougher. Felt pretty good. Nice out -5C/-12C, NW 20 km/h but pretty sheltered for the most part.
Times:
7:07.81 2.01km 3:33/km
7:09.02 2.01km 3:33/km
7:10.15 2.01km 3:34/km
7:07.35 2.02km 3:31/km

Running 6:04 [2] 1.12 km (5:25 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:30 [2] 3.07 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Monday Dec 23, 2019 #

Running 1:10:10 [3] 15.21 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run through Assiniboine Park to the far W side and back. Tired from driving but not bad. Nice night, -6C, light wind.

Strength 15:00 [3]

PM Strength/Core.

Sunday Dec 22, 2019 #

Note
(rest day)

PM Stretch 75min.

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