Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 19, 2021:

activity

time

miles

Running

5:28:41

44.04

(7:28)

70.88

(4:38)

Strength

45:00

Orienteering

44:52

7.02

(6:24)

11.29

(3:58)

Core

40:00

Total

7:38:33

51.06

82.17

1:37

0:00

» now

Saturday Jun 19, 2021 #

Core 10:00 [3]

PM Core.

Note
(rest day)

PM Stretch 90min.

Friday Jun 18, 2021 #

Running 1:05:00 [3] 13.59 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt tired. Nice out, 18C, S 17 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 35min.

Thursday Jun 17, 2021 #

Running warm up/down 15:15 [2] 3.19 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 25:55 [4] 6.74 km (3:51 / km)
shoes: Inov-8 X-Talon 190 2016

AM/PM "O" Tervals at MRU at 1:4000. 6x1km ish R2'. Good routes and quick decisions. Felt a bit tired but ok. Pace was decent. Nice out 21C, W 19 km/h.
Times:
4:28.95 1.19km
4:40.77 1.22km
3:28.50 0.94km
3:56.37 1.00km
4:20.57 1.07km
5:00.55 1.32km

Running intervals 2:35 [4] 0.82 km (3:09 / km)
shoes: Inov-8 X-Talon 190 2016

PM Short intervals through the detailed section with lots of turns to work on speed. 5x30'' R1'.

Running warm up/down 15:00 [2] 2.87 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.

Wednesday Jun 16, 2021 #

Running 1:00:00 [3] 12.66 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run N along Nose Creek and back. Felt ok but a bit tired. Nice out, 18C, W 31 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 45min.

Tuesday Jun 15, 2021 #

Running warm up/down 15:20 [2] 3.2 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running intervals 16:08 [4] 5.04 km (3:12 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Intervals S along Nose Creek and back. 5x2' R90'', 6x1' R1'. Felt ok but a bit tired in the legs. Tough coming back into the wind for the last 2' and all the 1'. Nice out 20C, but windy NW 35 km/h.
3:14/km
3:12/km
3:12/km
3:15/km
3:16/km
3:14/km
3:12/km
3:09/km
3:11/km
3:14/km
2:54/km

Running warm up/down 15:05 [2] 2.98 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 60min.

Monday Jun 14, 2021 #

Running 1:00:30 [3] 12.82 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt ok but a bit tired. Nice out, 22C, N 15 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 105min.

Sunday Jun 13, 2021 #

Running warm up/down 15:20 [2] 3.22 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 18:57 [4] 4.55 km (4:10 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at Ranchlands at 1:4000 (Aug 25, 19). A really tough course I made with great route choice options. A few longer choice but hard to say if they were slower or faster. One 10s and one 3s route choice mistake going to far around a building I didn't have to. Tough to keep the speed with so many narrow parts and turns but will work on that. Would have liked to be a faster but I didn't feel great in the legs. Skinned my shoulder pretty good on a sign near the end. Nice out 20C, S 28 km/h.

Running intervals 2:33 [4] 0.86 km (2:58 / km)
shoes: Inov-8 X-Talon 190 2016

AM/PM Intervals after the orineteering, 5x30'' R1'. Felt pretty good.

Running warm up/down 15:20 [2] 2.92 km (5:15 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Running 30:35 [3] 6.71 km (4:33 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run to Confederation park and back. Felt pretty good. Hot out.

Note

PM Stretch 90min.

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