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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 18, 2021:

activity # timemileskm+m
  Running6 5:31:36 44.37(7:28) 71.4(4:39)
  Core5 55:00
  Orienteering1 27:13 4.52(6:01) 7.27(3:45)
  Strength1 15:00
  Total6 7:08:49 48.88 78.67

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SuMoTuWeThFrSa

Saturday Sep 18, 2021 #

Running 1:00:00 [2] 12.21 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Run S along Nose Creek and back. Really tired.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Friday Sep 17, 2021 #

Note
(rest day)

PM Stretch 20min.

Thursday Sep 16, 2021 #

Running 1:10:16 [3] 15.15 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Run S along Nose Creek to the zoo and back. Felt ok. Nice out 12C/10C, NW 17 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Wednesday Sep 15, 2021 #

Running warm up/down 15:00 [2] 2.98 km (5:02 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm up run.

Orienteering intervals 27:13 [4] 7.27 km (3:45 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint intervals at MRU in the detailed section at 1:4000. 6x1km ish R2'. Pretty tricky. A few small hesitation but otherwise very good routes and decent speed. Felt pretty good. Cool out 7C/4C, SE 19 km/h.
Times:
4:00.23 1.09km 3:40/km
4:34.92 1.25km 3:40/km
4:30.08 1.20km 3:45/km
4:41.57 1.24km 3:47/km
4:52.50 1.26km 3:51/km
4:34.62 1.23km 3:43/km

Running warm up/down 15:00 [2] 2.95 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

Tuesday Sep 14, 2021 #

Running 1:00:59 [2] 12.75 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM Run around Highland Park and S along Nose Creek and back. Felt a bit tired. Nice out 18C, S 19 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Monday Sep 13, 2021 #

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running intervals 18:06 [4] 5.66 km (3:12 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Intervals along the Bow Pathway with Mike. 2'r-90''-3'-r2'-4'-r2;30'-3'-r2'-2'-r2'-1'-r1'-1'-r1'-1'-r1'-1'. Felt pretty good once we got going. Felt pretty comfortable the whole time. Nice out 14C, NE 4km/h.
3:18/km
3:20/km
3:18/km
3:19/km
3:11/km
2:59/km
3:00/km
2:54/km
2:39/km

Running warm up/down 15:00 [2] 3.02 km (4:58 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Core 15:00 [3]

PM Strength/Core.

Note

PM Stretch 75min.

Sunday Sep 12, 2021 #

Running 1:02:00 [3] 13.54 km (4:35 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Run from Fort Calgary along the S side of the Bow to Crowchild Bridge, N side back to Peace Bridge and then S side back. Felt pretty good. Rain for the first half, 13C, SW 7 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

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