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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 24, 2021:

activity # timemileskm+m
  Running6 5:33:22 45.32(7:21) 72.94(4:34)
  Strength3 45:00
  Core3 30:00
  Orienteering1 20:00 3.19(6:16) 5.13(3:54) 80
  Total6 7:08:22 48.51 78.07 80

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SuMoTuWeThFrSa

Saturday Jul 24, 2021 #

Note
(rest day)

PM Stretch 30min.

Friday Jul 23, 2021 #

Running 1:10:00 [3] 15.08 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM Run through Highland Park, Banff Trail and back through Confed Park. Felt ok. Nice out 23C, W 24 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Thursday Jul 22, 2021 #

Running warm up/down 15:15 [2] 3.27 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running intervals 15:08 [4] 4.77 km (3:10 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM Intervals S along Nose Creek and back. 3(2' r90'' 2' r90'' 1' r90''). Felt pretty good. Nice out 19C, SW 13 km/h.
3:14/km
3:15/km
3:01/km
3:14/km
3:10/km
3:01/km
3:16/km
3:10/km
2:54/km

Running warm up/down 15:05 [2] 3.06 km (4:56 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Jul 21, 2021 #

Running 1:00:00 [3] 12.66 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run around Highland Park, through Confed and back around the neighborhood. Felt ok. Nice out 18C, S 15 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 90min.

Tuesday Jul 20, 2021 #

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

PM Run S along Nose Creek and back. Took it easier today and just did 5x1' r1' run pickups after 20min. Felt ok. Nice out 17C, S 13 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

AM/PM Stretch 90min.

Monday Jul 19, 2021 #

Running 1:05:00 [3] 14.19 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run N along Nose Creek and back. Felt good. Nice out 17C, NE 6 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 30min.

Sunday Jul 18, 2021 #

Running warm up/down 15:20 [2] 3.2 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Orienteering 20:00 [4] 5.13 km (3:54 / km) +80m 3:37 / km
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at SAIT at 1:5000 (June 26,18). (13:44-3.41km but kept going until 20:00) Felt pretty good. Good routes and decent speed considering the climb. Nice out 16C, S 15 km/h.

Running intervals 2:34 [4] 0.89 km (2:53 / km)
shoes: Inov-8 X-Talon 190 2016

PM Intervals, 5x30'' R1'. Felt good.

Running warm up/down 15:00 [2] 2.89 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

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