Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 4, 2021:

activity	#	time	miles		km		+m
Running	6	4:46:31	39.07	(7:20)	62.87	(4:33)	150
Orienteering	1	1:20:41	9.13	(8:50)	14.69	(5:30)	370
Strength	3	45:00
Core	2	20:00
Total	6	7:12:12	48.19		77.56		520

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Saturday Sep 4, 2021 #

Running 15:15 [3] 3.19 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running tempo 20:00 [4] 5.61 km (3:34 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM Tempo S along Nose Creek and back. Felt pretty good. Nice out 19C, S 9 km/h.

Running warm up/down 15:00 [2] 2.92 km (5:08 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

Friday Sep 3, 2021 #

Note
(rest day)

PM Stretch 90min.

Thursday Sep 2, 2021 #

Running 15:20 [3] 3.28 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running hills 24:57 [4] 5.95 km (4:12 / km) +150m 3:43 / km
shoes: Nike Air Zoom Pegasus 34 Red

PM Hill workout at Canmore Park with Mike. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Felt ok. Nice out 13C/10C, NW 30 km/h.

Running warm up/down 15:00 [2] 2.99 km (5:01 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Sep 1, 2021 #

Running 1:00:00 [3] 12.91 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run S along Nose Creek and back. Felt good. Cool out 10C/7C, N 22 km/h.

Core 10:00 [3]

AM/PM Core.

Note

PM Stretch 90min.

Tuesday Aug 31, 2021 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm up run.

Running intervals 10:09 [4] 3.39 km (3:00 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Intervals S along Nose Creek and back. 10x1' R90''. Felk ok. Nice out 15C/14C, NE 11 km/h.
3:07/km
3:03/km
3:03/km
3:02/km
3:02/km
3:02/km
3:03/km
2:56/km
2:54/km
2:45/km

Running warm up/down 15:20 [2] 3.04 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 120min.

Monday Aug 30, 2021 #

Running 1:00:00 [2] 12.35 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run N along Nose Creek and back. Felt tired. Nice out 18C, NW 11 km/h.

Core 10:00 [3]

AM/PM Core.

Note

PM Stretch 60min.

Sunday Aug 29, 2021 #

Running warm up/down 15:15 [2] 3.19 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Orienteering 7:10 [2] 1.25 km (5:44 / km)
shoes: Inov-8 OROC 280 2016

AM A short warm up on the map S of the road.

Orienteering race 39:30 [4] 7.5 km (5:16 / km) +175m 4:43 / km
shoes: Inov-8 OROC 280 2016

PM Sandy McNabb B Meet Expert at 1:10000. 6.6km 175m. Pretty good race for not being in the forest much. Lost 1:15 on #1 but the control was too high, clearing was overgrown. Other than that a few places where I could have been a bit straighter with a better compass. A couple hooks but nothing that bad. Maybe one slightly slower route on the long leg? Good race considering. Nice out around 19C.

Running 5:00 [1] 0.83 km (6:01 / km)
shoes: Inov-8 OROC 280 2016

PM Easy jog before starting the next course.

Orienteering race 34:01 [4] 5.94 km (5:44 / km) +195m 4:55 / km
shoes: Inov-8 OROC 280 2016

PM Sandy McNabb B Meet Advanced at 1:10000. 5.5km 195m. Another pretty good one. A couple hooks. Nice out around 19C.

Note

PM Stretch 60min.

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