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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 19, 2020:

activity # timemileskm+m
  Running5 3:05:55 25.04(7:26) 40.29(4:37) 39
  Core7 1:10:00
  Orienteering2 1:01:02 9.27(6:35) 14.92(4:05)
  Strength7 49:00
  Total7 6:05:57 34.31 55.21 39

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SuMoTuWeThFrSa

Saturday Dec 19, 2020 #

Core 10:00 [3]

AM Core.

Strength 7:00 [3]

AM Lower leg strength exercises.

Note

PM Stretch 90min.

Friday Dec 18, 2020 #

Running warm up/down 12:20 [2] 2.59 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 31:29 [4] 7.83 km (4:01 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint otervals at MRU at 1:4000 with Mike. (July 16, 19) 6x1kmish R2'. Felt ok. Felt alright, left heel/achillies was a bit sore. Orienteering was good. Nice 2C/-2C, S 15 km/h.
Times:
4:34.55 1.19km
5:50.82 1.44km
4:36.05 1.22km
4:34.85 1.14km
4:49.90 1.19km
7:03.55 1.65km

Running warm up/down 10:00 [2] 1.93 km (5:11 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 70min.

Thursday Dec 17, 2020 #

Running 40:20 [3] 8.8 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run down to Nose Creek and then South and back. Felt alright. About 3cm of fresh snow and ice which made it a bit slower. Pretty nice out 3C/1C, SW 9 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 75min.

Wednesday Dec 16, 2020 #

Running warm up/down 14:00 [2] 2.96 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 29:33 [4] 7.09 km (4:10 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint otervals at MRU at 1:4000. (June 27, 19) 6x1kmish R90''. Felt ok. Decent for the first session of the year and in the snow/ice. Two small 5-8s mistakes, just not taking the right turns. Nice 5C/2C, W 13 km/h.
Times:
4:08.47 1.03km
4:22.67 1.06km
5:22.97 1.38km
4:53.07 1.15km
6:04.87 1.36km
4:41.35 1.11km

Running warm up/down 14:00 [2] 2.61 km (5:22 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

AM/PM Stretch 60min.

Tuesday Dec 15, 2020 #

Core 10:00 [3]

AM Core.

Strength 7:00 [3]

AM Lower leg strength exercises.

Note

PM Stretch 60min.

Monday Dec 14, 2020 #

Running warm up/down 15:00 [2] 3.15 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running tempo 20:00 [4] 5.52 km (3:37 / km) +39m 3:30 / km
shoes: Nike Air Zoom Pegasus34 DB

AM Tempo with Mike through Varsity. Felt alright, not the fastest but decent. -3C, SW 6 km/h.

Running warm up/down 15:00 [2] 3.02 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 75min.

Sunday Dec 13, 2020 #

Running 45:15 [2] 9.71 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Run with Mike and Bill down to Nose Creek and then South and back. Felt alright. Cold -16C/-25C, S 19 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

AM/PM Stretch 1h40min.

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