Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 4, 2022:

activity

time

miles

Running

4:16:05

34.87

(7:21)

56.11

(4:34)

Cycling

1:00:00

19.19

(3:08)

30.89

(1:57)

Core

50:00

Orienteering

40:07

6.75

(5:57)

10.86

(3:42)

Strength

15:00

Total

7:01:12

60.81

97.86

1:25

0:00

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Saturday Jun 4, 2022 #

Cycling 1:00:00 [2] 30.89 km (1:57 / km)
shoes: Northwave Revolution Road Shoe

PM Bike down to Nose Creek, S and then W along the Bow until just past Crowchild. Decided to do an easy ride instead of just resting. Nice out, 18C, S 15km/h
Average 30.89 km/h
Max Speed 54.4 km/h
(1973.1km)

Note

PM Stretch 60min.

Friday Jun 3, 2022 #

Running 1:15:00 [3] 16.81 km (4:28 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run down to Nose Creek, S and then back. Felt pretty good. Nice out, 20C, SE 30km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Thursday Jun 2, 2022 #

Running warm up/down 15:20 [2] 3.24 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm up run.

Orienteering 15:30 [4] 4.33 km (3:35 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Sprint Training at SAIT at 1:4000 (Sept 23,21/May 4,22). A really nice course I designed with lots of fences and route choice. Good routes and decisions. One 50m longer route choice, plus 10s. Felt pretty good. Good speed. Think my time/distance was slightly long because of more cars in the parking lot at the end and went closer to the controls like a race, also went properly around the out of bounds to #9. This is the perfect test course. Nice out 19C, SE 15km/h.

Running warm up/down 15:20 [2] 2.94 km (5:13 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 2 hours.

Wednesday Jun 1, 2022 #

Running 1:00:20 [2] 12.77 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run down to Nose Creek, S and then back. Felt ok but still a bit sore. Nice out, 18C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 1h45min.

Tuesday May 31, 2022 #

Running warm up/down 15:00 [2] 3.17 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm up run.

Orienteering 24:37 [4] 6.53 km (3:46 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint intervals at MRU, 1:4000. 6x1kmish R3', 3rd and 4th I forgot the maps so just did terrain intervals. Pretty decent speed but was dead for the 5th and 6th was ok. Good routes and choices. My shape should come quick. Felt ok but was tired and a bit sore from yesterday. Nice out 17C, light wind.

3:49.80 1.03km 3:42/km
4:00.70 1.06km 3:47/km
3:34.30 1.02km 3:30/km
3:40.75 1.01km 3:39/km
5:22.00 1.31km 4:05/km
4:10.17 1.10km 3:47/km

Running warm up/down 15:00 [2] 2.91 km (5:09 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 2 hours.

Monday May 30, 2022 #

Running 1:00:05 [3] 14.27 km (4:13 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run down to Nose Creek, N and then back. Felt pretty good! Nice out, 9C/5C, N 30km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 2 hours.

Sunday May 29, 2022 #

Core 10:00 [3]

PM Core.

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