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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 26, 2022:

activity # timemileskm+m
  Running6 6:39:31 55.89(7:09) 89.95(4:26)
  Strength3 45:00
  Core3 30:00
  Total6 7:54:31 55.89 89.95

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SuMoTuWeThFrSa

Saturday Nov 26, 2022 #

Running 1:35:01 [3] 21.1 km (4:30 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM/PM Long run along the Bow. Felt good so went a bit longer than planned. Nice out 2C, S 17 km/h.

Core 10:00 [3]

PM Core.

Friday Nov 25, 2022 #

Running warm up/down 15:30 [2] 3.25 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Running intervals 20:01 [4] 5.95 km (3:22 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Intervals along the Bow 3x5' tempo R2:30', (2', r90'', 2'', r90'', 1')-faster. Felt pretty good. Nice out 11C, SW 19 km/h.
3:27/km
3:26/km
3:26/km
3:15/km
3:15/km
2:57/km

Running warm up/down 20:50 [2] 4.15 km (5:01 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 60min.

Thursday Nov 24, 2022 #

Running 1:11:20 [3] 14.9 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run around the Nose Hill/ Nose Creek loop, Went a bit further N along Nose Hill and back. Felt tired. Nice out 10C, W 19 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Wednesday Nov 23, 2022 #

Running warm up/down 15:30 [2] 3.35 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Running intervals 15:19 [4] 5.07 km (3:01 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM/PM Intervals S along Nose Creek and back, 15x1' R90''. Felt pretty good. A bit icy in places so a few intervals that were slower. Nice out 4C, W 19 km/h.

Running warm up/down 21:00 [2] 4.13 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 70min.

Tuesday Nov 22, 2022 #

Running 1:09:15 [3] 15.02 km (4:37 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run around the Nose Hill/ Nose Creek loop, Went a bit further N along Nose Hill and back. Felt pretty good. Nice out 6C, SW 6 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 25min.

Note

PM Stretch 25min.

Monday Nov 21, 2022 #

Running warm up/down 15:30 [2] 3.32 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Running tempo 20:15 [4] 5.71 km (3:33 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM/PM Tempo W/E along the Bow and back. Felt alright. Nice out 6C, NW 6 km/h.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Sunday Nov 20, 2022 #

Note

AM/PM Hiking 9.5km - 4hours.
PM Stretch 45min.

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