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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 17, 2021:

activity # timemileskm+m
  Running6 5:22:07 44.34(7:16) 71.36(4:31)
  Strength3 45:00
  Core3 30:00
  Orienteering1 13:51 2.32(5:59) 3.73(3:43)
  Total6 6:50:58 46.66 75.09

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Saturday Jul 17, 2021 #

Note
(rest day)

PM Stretch 2 hours.

Friday Jul 16, 2021 #

Running 1:10:00 [3] 15.17 km (4:37 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run N along Nose Creek and back. Felt pretty good since yesterday was easier. Nice out 19C, NE 15 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 90min.

Thursday Jul 15, 2021 #

Running warm up/down 15:15 [2] 3.16 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Orienteering 13:51 [4] 3.73 km (3:43 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at SAIT at 1:4000 (June 12, 2018) Felt alright. One stupid mistake thinking the control was on the other side of the wall so had to turn back after starting to run there +25s. Other than that it was really good. Nice out 22C, light wind.

Running intervals 2:35 [4] 0.88 km (2:56 / km)
shoes: Inov-8 X-Talon 190 2016

AM Intervals right after since the course wasn't that long. 5x30'' R1'.

Running warm up/down 15:20 [2] 2.92 km (5:15 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Jul 14, 2021 #

Running 1:00:00 [2] 12.79 km (4:41 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run S along Nose Creek and back. Felt a bit tired. Nice out, 24C/28C, SW 13 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 105min.

Tuesday Jul 13, 2021 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running intervals 18:02 [4] 5.53 km (3:16 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM Intervals S along Nose Creek and back. 6x3' R3'. Felt ok but a bit tired. Nice out 24C/27C, S 9 km/h.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 105min.

Monday Jul 12, 2021 #

Running 1:00:00 [3] 12.93 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run N along Nose Creek and back. Felt alright. Nice out, 21C/23C, S 9 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 2 hours.

Sunday Jul 11, 2021 #

Running warm up/down 15:15 [2] 3.21 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running tempo 20:00 [4] 5.6 km (3:34 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Tempo S along Nose creek and back. Felt pretty good, especially with the new arm swing. Nice out 15C, SW 10 km/h.

Running warm up/down 15:25 [2] 2.99 km (5:09 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm down run.

Strength 15:00 [3]

AM/PM Strength/Core.

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