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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 4, 2020:

activity # timemileskm+m
  Running6 6:26:10 50.12 80.67
  Strength3 1:15:00
  Core4 40:00
  Total6 8:21:10 50.12 80.67

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SuMoTuWeThFrSa

Saturday Jan 4, 2020 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running tempo 1:45 [4] 0.47 km (3:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Tempo, right leg didn't feel good so stopped.

Running 35:00 [2] 7.14 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run down Wellington and back home. Leg wasn't great and a bit sore. Nice out -4C/-10C, S 19 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Friday Jan 3, 2020 #

Running 1:10:10 [2] 13.73 km (5:07 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run from Assiniboine Park, Assiniboine Forest and to Fort Whyte. A lot of cross country in deep snow which slowed the pace down. Felt a bit tired and sore from yesterday. -2C/-4C, light W wind.

Core 10:00 [3]

PM Core.

Thursday Jan 2, 2020 #

Running warm up/down 16:00 [2] 3.38 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run on the track at the Rady Centre. 22 laps.

Running intervals 14:21 [4] 4.85 km (2:58 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals on the treadmill, 8x600m R1:45'. Felt pretty good and comfortable.
Times:
1:48 12.5mph 604m
1:48 12.5mph 604m
1:48 12.6mph 608m
1:48 12.6mph 608m
1:48 12.6mph 608m
1:48 12.6mph 608m
1:45 12.7mph 596m
1:48 12.8mph 618m

Running warm up/down 15:10 [2] 3.3 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run on the treadmill.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Note

AM Stretch 15min.
PM Steam 5min.

Wednesday Jan 1, 2020 #

Running 1:00:20 [2] 12.7 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to and back from Assiniboine Park. Felt ok, a bit tired. Pretty nice, -6C/-13C, S 20 km/h.

Strength 15:00 [3]

PM Strength/Core.

Tuesday Dec 31, 2019 #

Running 1:10:15 [3] 15.21 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to Assiniboine Park, around Assiniboine Forest to finish. Felt ok. Cool -13C/-20C, SW 13 km/h.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Monday Dec 30, 2019 #

Running warm up/down 15:30 [2] 3.28 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 26:11 [4] 7.51 km (3:29 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals along Wellington, 3x 1mile R2', 3x1' R1' R2'. R was easy run. Felt pretty good but the conditions were tough, running in some soft snow. Colder -9C/-17C, N 24 km/h.
Times:
5:41.57 1.61km 3:32/km
1:01.12 294m 3:28/km
1:01.17 302m 3:22/km
1:00.88 298m 3:24/km
5:40.27 1.61km 3:31/km
1:00.95 293m 3:27/km
1:00.72 293m 3:27/km
1:01.27 296m 3:27/km
5:40.71 1.61km 3:31/km
1:01.17 295m 3:27/km
1:01.37 307m 3:19/km
1:00.00 309m 3:14/km

Running 16:13 [1] 3.06 km (5:18 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:00 [2] 2.92 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Running 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Sunday Dec 29, 2019 #

Note
(rest day)

PM Stretch 60min.

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