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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 2, 2019:

activity # timemileskm+m
  Running6 6:35:05 54.53 87.75
  Strength3 45:00
  Core3 30:00
  Total6 7:50:05 54.53 87.75

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SuMoTuWeThFrSa

Saturday Mar 2, 2019 #

Note
(rest day)

PM Hike around Nose Hill 1h40min (3.53km)
PM Stretch 75min.

Friday Mar 1, 2019 #

Running 1:20:00 [3] 17.33 km (4:37 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run to Varsity and back. Felt completely dead. Cold out -21C/-31C, N 19 km/h. Decent considering I felt really tired, snowy and cold.

Core 10:00 [3]

AM Core.

Thursday Feb 28, 2019 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run on the treadmill.

Running 18:30 [4] 5.02 km (3:41 / km)
shoes: New Balance Zante Orange 2016

PM VO2 Max test on the treadmill. 8x2' R30" starting at 8mph going up .5mph each 2' then 1' 12mph, 1' 12.5, 1' 13mph made it halfway through this. Tough but not bad. Felt pretty good. I'm in decent shape I think.

Running warm up/down 2:25 [2]
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down on the treadmill.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:07 [2] 3.3 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running 10:25 [4] 3.08 km (3:23 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals along Nose Creek pathway with Mike. A bit tired from the VO2 Max earlier. 10x1' R1' easy run. Pretty nice out -6C/-10C, S 11 km/h.

Running 10:16 [2] 1.91 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy run in between intervals.

Running warm up/down 15:20 [2] 3.27 km (4:41 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Wednesday Feb 27, 2019 #

Running 1:00:15 [2] 12.84 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run around Bearspaw. -10C ish, light NW wind. Felt ok.

Core 10:00 [3]

AM Core.

Note

PM Stretch 90min.

Tuesday Feb 26, 2019 #

Running warm up/down 15:50 [2] 3.15 km (5:02 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run in the Jack.

Running intervals 17:43 [4] 6.0 km (2:57 / km)
shoes: New Balance Zante Orange 2016

PM Intervals in the Oval, 1km R3:30' 10x400m r 90" R5' 1km. Felt pretty good, legs weren't quite use to the speed. Tough workout alone (especially the 400s) managed pretty much the times I wanted except maybe 1-2sec slow on the 400s but not bad for leading everything.
Times:
3:01.47
70.82
69.57
70.82
69.99
69.97
69.77
70.25
70.55
69.92
70.27
2:59.70

Running warm up/down 16:24 [2] 3.15 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run, 7 laps.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Monday Feb 25, 2019 #

Running 1:10:30 [2] 14.92 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run in Bearspaw around the neighborhood. Felt ok. Cold and snowy, -22C/26C with the light NE wind.

Core 10:00 [3]

AM Core.

Note

PM Stretch 90min.

Sunday Feb 24, 2019 #

Running warm up/down 16:00 [2] 3.32 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Running tempo 20:10 [3] 5.1 km (3:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Tempo through Varsity. Felt ok but definitely the worst tempo I've done, mainly because of the snow, cold and wind. -18C/-28C withe the S wind at 20 km/h. Should have run inside, oh well.

Running warm up/down 16:10 [2] 3.27 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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