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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 27, 2014:

activity # timemileskm+m
  Cycling6 7:16:05 123.97(3:31) 199.51(2:11) 2600
  Flexibility7 3:25:00
  Strength6 42:00
  Orienteering1 38:29 3.69(10:26) 5.94(6:29) 250
  Running1 33:00 4.83(6:50) 7.78(4:15)
  Core3 28:00
  Total7 13:02:34 132.49 213.22 2850
  [1-5]6 9:37:34

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Saturday Sep 27, 2014 #

Flexibility 1:00:00 [0]

PM Stretch.

Note

Rest day.

Friday Sep 26, 2014 #

Cycling 10:40 [2] 3.68 km (2:54 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

PM AT, I went and ultra sounded the knee.

Cycling 2:00:27 [3] 62.6 km (1:55 / km) +700m 1:49 / km
ahr:135 max:165 shoes: Northwave Revolution Road Shoe

PM Bike to C.O.P and then out Old Banff Coach Rd to just past Springbank. Nice evening 15C with 12 km/h NE wind. My knee felt good.
Average 31.2 km/h
Max Speed 66.6 km/h
1906.2 kilometers to date. (Accumulative from before and now 7087.4 Kilometers to date)

Strength 7:00 [3]

PM Hip Strength.

Flexibility 20:00 [0]

PM Stretch.

Thursday Sep 25, 2014 #

Cycling 10:37 [2] 3.68 km (2:53 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Note

Had AT in the morning for my knee, IFC.

Cycling 2:00:24 [3] 61.17 km (1:58 / km) +700m 1:52 / km
ahr:128 max:166 shoes: Northwave Revolution Road Shoe

PM Bike to C.O.P and then out Old Banff Coach Rd to just past Springbank. Did 9 20s sprints. Nice evening 25C with 16 km/h SE wind. My knee feels good on the bike.
Average 30.5 km/h
Max Speed 64.2 km/h
1843.6 kilometers to date. (Accumulative from before and now 7024.8 Kilometers to date)

Core 10:00 [3]

PM Core/strength.

Strength 7:00 [3]

PM Hip strength.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Sep 24, 2014 #

Cycling 10:16 [2] 3.68 km (2:47 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

Went to ultra sound my knee and IFC.

Flexibility 30:00 [0]

PM Stretch.

Orienteering 38:29 [2] 5.94 km (6:29 / km) +250m 5:21 / km
ahr:142 max:166 shoes: Inov-8 OROC 280

PM FWOC Wednesday night training at Paskapoo Slopes at 1:7500. A good training with a lot of the map whited out and a few corridors too. My knee was bothering me from about 5 min in quite a bit, it was very sore. Took it easy but that is worse for it as the IT band rubs on the bone more when going slow. Also tweaked my toe when I fell. One little mistake where I almost took the wrong trail and one bad route. Hard to focus when my knee was bothering me. Course distance was 4.7km. Nice night 22C.

Strength 7:00 [3]

PM Hip Strength.

Tuesday Sep 23, 2014 #

Cycling 11:01 [2] 3.68 km (3:00 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Note

Had AT this morning for my knee.

Cycling 1:42:12 [4] 44.28 km (2:18 / km) +1050m 2:04 / km
ahr:141 max:178 shoes: Northwave Revolution Road Shoe

PM Bike to C.O.P and then did 7x C.O.P. r2:40-2:50 ride down. The hill was 1.5km and 120m climb. My knee felt good but noticed it a few times, still way better than running. Nice evening 24C with a light wind.
Times:
5:31.26
5:35.95
5:32.53
5:29.69
5:26.95
5:13.48
5:11.85
Average 26.0 km/h
Max Speed 59.1 km/h
1782.4 kilometers to date. (Accumulative from before and now 6963.6 Kilometers to date)

Core 10:00 [3]

PM Core/strength.

Strength 7:00 [3]

PM Hip strength.

Flexibility 20:00 [0]

PM Stretch.

Monday Sep 22, 2014 #

Cycling 39:01 [2] 13.06 km (2:59 / km) +150m 2:50 / km
shoes: Nike Air Pegasus 27 2011

AM Bike to and and back from Marda Loop Physio. Nice morning around 14C.

Strength 7:00 [3]

PM Hip strength.

Flexibility 15:00 [0]

PM Stretch.

Note

Had physio this morning for my knee, turns out I have acute IT band friction. Basically my IT band is too tight which is causing it to pull the knee and rub the bone which is making my knee hurt.

Sunday Sep 21, 2014 #

Cycling 11:27 [2] 3.68 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Running warm up/down 11:51 [2] 2.25 km (5:16 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run in the Oval, 5 laps.

Running 15:00 [5] 4.53 km (3:19 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM Cross country trial for the Dinos Team. As many laps as you can in 15min. I ended up doing 10 and 25m. which was 175m better than last year. My knee wasn't perfect in warm up. I ended up 13th, and the team is made up of 14 guys. Basically did what I wanted to do which was 4.5km. I ended up falling off the big group and suffered for a few laps.
450m lap times:
1:25.75
1:26.37
1:24.73
1:27.37
1:31.82
1:31.40
1:30.71
1:35.16
1:34.14
1:28.55
4.55-25m
Total=4.525km.

Core 8:00 [3]

PM Core/Strength.

Running warm up/down 6:09 [2] 1.0 km (6:09 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm down run in the Oval, 2 laps+100m.

Flexibility 40:00 [0]

PM Stretch.

Strength 7:00 [3]

PM Hip strength.

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