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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 3, 2021:

activity # timemileskm+m
  Running6 5:43:30 47.06(7:18) 75.73(4:32)
  Strength3 45:00
  Core4 40:00
  Orienteering1 16:45 2.67(6:16) 4.3(3:54)
  Total7 7:25:15 49.73 80.03

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Saturday Jul 3, 2021 #

Core 10:00 [3]
(rest day)

PM Core

Note

PM Stretch 2 hours.

Friday Jul 2, 2021 #

Running 1:00:00 [2] 12.62 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run N along Nose Creek and back. Felt a bit tired. Nice out, 27C, NE 13 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 60min.

Thursday Jul 1, 2021 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running intervals 20:07 [4] 6.25 km (3:13 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Intervals S along Nose Creek and back. 5x2' R90'', 10x1' R1'. Felt tired to start but seemed to get a bit better. Tough going into the wind for the all the 2' and 2 1'. Nice out 22C, S 15 km/h.
3:18
3:18
3:19
3:19
3:19
3:12
3:10
3:13
3:12
3:10
3:11
3:12
3:06
3:03
2:47

Running warm up/down 15:00 [2] 3.03 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 60min.

Wednesday Jun 30, 2021 #

Running 1:00:00 [3] 12.76 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt pretty tired. Nice out, 27C/31C, S 6 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 2 hours.

Tuesday Jun 29, 2021 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 16:45 [4] 4.3 km (3:54 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at Bottomlands at 1:4000 (July 2, 19). Good routes and pretty decent speed. Felt alright. Pretty warm 30/33C, SE 13 km/h.

Running intervals 2:33 [4] 0.85 km (3:00 / km)
shoes: Inov-8 X-Talon 190 2016

AM Intervals after the orienteering. 5x30'' R1'. Felt ok.

Running warm up/down 15:00 [2] 2.89 km (5:11 / km)

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Monday Jun 28, 2021 #

Running 1:00:00 [3] 12.76 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Pretty tired to start but better for the last bit. Nice out, 23C/27C, S 11 km/h.

Core 10:00 [3]

AM Core.

Note

AM/PM Stretch 2 hours.

Note

PM Stretch 90min.

Sunday Jun 27, 2021 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running tempo 20:00 [4] 5.59 km (3:35 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Tempo S along Nose Creek and back. Didn't feel great, a bit tired. Pretty warm out 24C/28C, N 6 km/h.

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

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Running 30:05 [3] 6.45 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around Highland park and down to Nose Creek and back. Pretty hot out 29C/32C, NE 7 km/h.

Note

AM/PM Stretch 90min.

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