Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 23, 2019:

activity	#	time	miles		km		+m
Running	6	5:01:29	38.36	(7:52)	61.73	(4:53)	300
Orienteering	2	1:00:05	9.51	(6:19)	15.3	(3:56)	88
Strength	2	30:00
Core	2	20:00
Total	6	6:51:34	47.86		77.03		388

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Saturday Feb 23, 2019 #

Note
(rest day)

PM Stretch 70min.

Friday Feb 22, 2019 #

Running 1:25:05 [2] 16.61 km (5:07 / km) +300m 4:42 / km
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run up and around Nose Hill. Super snowy and slow. Cold going into the wind. Felt alright just tough with the snow and climb. -6C/-12C, W 11 km/h.

Core 10:00 [3]

PM Core.

Thursday Feb 21, 2019 #

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running intervals 25:09 [4] 6.76 km (3:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals W along the river path. 5x 3' r90'' 2' r 60''. r was easy running. Took only 60'' rest after the 4th 3' interval. Felt good, not the fastest but didn't want to go crazy since I need an easier week. Also everything was snow covered which made it tougher and slower. Cool but still nice out -10C/-16C, S 17 km/h.

C • Van Sprint Camp 2

Running 11:10 [2] 2.12 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy running in between intervals.

Running warm up/down 15:20 [2] 3.05 km (5:02 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Feb 20, 2019 #

Running 1:10:00 [3] 15.06 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Varsity and back. Felt pretty good, way better than yesterday. Nice out -7C/-14C, W 22 kn/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Feb 19, 2019 #

Running 20:00 [2] 4.01 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run E through Banff Trail and back. Tired from the weekend in the body and the legs. Just kept it short since I felt tired. Nice out -1C/-6C, S 15 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Hike around Nose Hill 2h20min (5.81km)
PM Stretch 60min.

Monday Feb 18, 2019 #

Running warm up/down 10:00 [2] 1.91 km (5:14 / km)
shoes: Inov-8 X-Talon 212

AM Warm up run.

Orienteering 19:18 [4] 4.91 km (3:56 / km)
shoes: Inov-8 X-Talon 212

PM Sprint Camp 2.0 intervals at UBC at 1:5000 with Jan, Adam, and Mike. 4x5'ish R varied, 3:44, 6:32, 11:16. Felt ok I guess considering the weekend. Nice out.

Running warm up/down 4:30 [2] 0.81 km (5:33 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run.

Sunday Feb 17, 2019 #

Running warm up/down 15:00 [2] 2.78 km (5:24 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 13:37 [5] 3.39 km (4:01 / km) +48m 3:45 / km
shoes: Inov-8 X-Talon 190 2016

AM SI Race #3 at Kensington Park at 1:4000. Pretty good race. One control was in the wrong place so two legs were removed. Lost 10s to the last control, the fence and walls/control description were all contradicting each other. Jan had a solid one. Nice out. 2nd.

Running warm up/down 5:00 [2] 0.82 km (6:06 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 13:31 [5] 3.34 km (4:03 / km)
shoes: Inov-8 X-Talon 190 2016

AM/PM SI Race #4 Setup at BCIT at 1:5000. Pretty good race. Lost #1-5s-thought it was olive green so went around, #6-2s-slightly missed the tree, #9-5s-should have taken the stairs or ran harder up the hill, #15-10s went the the stairs by accident. Nice out. 1st.

Running warm up/down 5:00 [2] 0.84 km (5:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 13:39 [5] 3.66 km (3:44 / km) +40m 3:32 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #5 Chase at BCIT at 1:5000. Really good race. New I had to run well and push the pace the whole time with Jan starting right behind me and knew he would win the overall if he caught me. No mistakes and pushed the whole way. One of the best sprint races I have run or maybe even the best. Nice out. 1st and 1st overall.

Running warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Note

PM Stretch 20min.

Kensington Park Elite Male - Splits

BCIT Setup Elite Male - Splits

BCIT Chase Elite Male - Splits

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