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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 17, 2022:

activity # timemileskm+m
  Running6 6:11:03 51.56(7:12) 82.97(4:28)
  Strength3 45:00
  Core3 30:00
  Total6 7:26:03 51.56 82.97

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SuMoTuWeThFrSa

Saturday Dec 17, 2022 #

Running 1:20:30 [2] 16.26 km (4:57 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Run W along the Bow and back. Felt tired. Nice out -16C, N 30 km/h.

Core 10:00 [3]

AM Core.

Friday Dec 16, 2022 #

Running warm up/down 15:45 [2] 3.38 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm up run - T.

Running intervals 19:14 [4] 6.45 km (2:59 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Intervals 8x800m+ r2' - T. Felt ok but not great.
2:59/km
2:59/km
2:59/km
2:59/km
2:59/km
2:59/km
2:59/km
2:59/km

Running 15:00 [3] 3.08 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run - T.

Strength 15:00 [3]

PM Strength/Core.

Thursday Dec 15, 2022 #

Running 1:10:15 [2] 14.86 km (4:44 / 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 ok. Nice out -3C, NW 24 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Wednesday Dec 14, 2022 #

Running warm up/down 16:00 [2] 3.45 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm up run.

Running intervals 15:19 [4] 4.71 km (3:15 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Intervals S along Nose Creek and back, 15x1' R60''. Felt ok. Path was icy/snowy so it was hard to run fast, slower because of this. Nice out -3C, N 22 km/h.

Running 21:15 [2] 4.22 km (5:02 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Tuesday Dec 13, 2022 #

Running 1:07:00 [3] 14.44 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM/PM Run W along the Bow and back. Felt ok. Nice out -8C, S 13 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Monday Dec 12, 2022 #

Running warm up/down 15:45 [2] 3.38 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm up run - T.

Running tempo 20:00 [4] 5.66 km (3:32 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Tempo - T. Felt tired from not sleeping well.

Running warm up/down 15:00 [2] 3.08 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run - T.

Strength 15:00 [3]

PM Strength/Core.

Sunday Dec 11, 2022 #

Note
(rest day)

PM Stretch 60min.

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