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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running26 31:08:49 195.79(9:33) 315.1(5:56) 555
  Hike11 13:42:00
  Strength14 5:50:00
  Bike Trainer7 4:45:00
  Steapmill2 40:00
  Total45 56:05:49 195.79 315.1 555

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Friday Jan 31, 2014 #

7 AM

Hike (ATV trail) 1:10:00 [1]

Was supposed to run but forgot my running shoe....
5 PM

Hike (Trail) 1:05:00 [1]

Power walk with Stephanie.

Wednesday Jan 29, 2014 #

6 AM

Running (Gym treadmill) 46:30 [3] 10.0 km (4:39 / km)
shoes: Saucony Kinvara 4

-10 min warm up.
- 5 km tempo 19 min 39 sec....No speed in leg this morning 4 min/km was hard to keep, could feel last night steps running.
--Cool Down.

Strength (at Gym) 20:00 [1]

Stretch

Tuesday Jan 28, 2014 #

6 AM

Bike Trainer (at Gym) 1:00:00 [2]

Nice Zone 2 Effort with 2 x 10 min @ Zone 4 with the last minute all out...

Strength 15:00 [1]

Stretch
7 PM

Running (Indoor track) 1:17:00 [3] 15.0 km (5:08 / km)
shoes: Saucony Kinvara 4

-Good solid run with 3 x 10 min running the steps...
-Distance is aprox.

Monday Jan 27, 2014 #

6 AM

Running (Gym treadmill) 25:00 [1] 5.0 km (5:00 / km)
shoes: Saucony Kinvara 4

2 % incline.

-Warm up, had to do 10 min of dynamic stretch to be able to start moving a bit...Back and hips stiff.

Strength (at Gym) 30:00 [1]

Core Workout.

Stretch
6 PM

Hike 1:32:00 [2]

Nice Hike in 8 inch of fresh snow on ATV trail with Stephanie.

Strength 15:00 [1]

Foam Roller....Back and Hips

Sunday Jan 26, 2014 #

11 AM

Running 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Asics, Gel-Blur33 2.0

Easy run in ATV trail with 5 inch of fresh snow... Back still sore and hip are stiff....
--Recovery week !

Friday Jan 24, 2014 #

6 AM

Bike Trainer 45:00 [1]

Strength 15:00 [1]

Stretch

Thursday Jan 23, 2014 #

3 PM

Hike 1:35:00 [1]

Hike on AtV trail with Stephanie.

Wednesday Jan 22, 2014 #

6 AM

Running (Gym treadmill) 1:00:00 [2] 12.7 km (4:43 / km)
shoes: Saucony Kinvara 4

Easy run on the treadmill with a couple of 5 min tempo

Strength 15:00 [1]

Stretch

Tuesday Jan 21, 2014 #

6 AM

Running hills (Treadmill) 1:00:00 [4] 9.0 km (6:40 / km) +555m 5:06 / km
shoes: Saucony Kinvara 4

- 15 min warm up
-30 min @ 15% incline ( 3.7 km )
- 15 min Cool Down.

Strength (at Gym) 15:00 [1]

Stretch
7 PM

Running (Indoor Track) 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Saucony Kinvara 4

Nice easy run with Stephanie

Monday Jan 20, 2014 #

6 AM

Bike Trainer (at Gym) 20:00 [1]

Warm up

Strength 40:00 [2]

Core workout and Stretch
7 PM

Hike 1:00:00 [1]

Nice Power Walk with Stephanie

Sunday Jan 19, 2014 #

9 AM

Running long 6:05:00 [2] 46.5 km (7:51 / km)
shoes: Vasque Transistor ( Grey )

--44 Yr old today so went for 44 km run.
--Slow run in the ATV trail, trail was a bit slippery today...
--Stephanie meet me on the trail so i walk ( 4km ) with her and the dogs.
--went ok but my 10 pound pack hurt my back a bit.

Saturday Jan 18, 2014 #

9 AM

Running (ATV trail) 58:00 [2] 10.0 km (5:48 / km)
shoes: Vasque Transistor ( Grey )

Easy run up to Otter Lake to check the trail for tomorow long run...Trail are in great shape..

Friday Jan 17, 2014 #

6 AM

Bike Trainer 20:00 [1]

Warm up

Strength 30:00 [1]

Core Workout.

Thursday Jan 16, 2014 #

6 AM

Running hills (Gym Treadmill) 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Saucony Kinvara 4

--15 min warm up....hips was stiff.
--30 min 15% incline going as much as i could at 6 mph and recovery at 4 mph
--15 min cool down.
--gooood workout.

Steapmill 20:00 [4]
shoes: Saucony Kinvara 4

138 Floor.

legs are done!!!

Wednesday Jan 15, 2014 #

5 AM

Running (on Road) 58:30 [2] 12.0 km (4:53 / km)
shoes: Asics, Gel-Blur33 2.0

Mellow run, So dam dark out hard to see the black ice with the headlight...Rain hard.
12 PM

Hike 1:00:00 [2]
shoes: Asics, Gel-Blur33 2.0

Was supposed to go at the gym on lunch time but was too nice out went Power hiking the hills on trail along the Nigadoo River..
6 PM

Running (indoor track) 1:00:00 [2] 12.5 km (4:48 / km)
shoes: Saucony Kinvara 4

Easy run with Stephanie on the track...trail still too slippery...Stephanie running improve very fast...

Tuesday Jan 14, 2014 #

6 AM

Running hills (Treadmill) 50:00 [4] 7.0 km (7:09 / km)
shoes: Saucony Kinvara 4

--10 min warm up
--30 min incline 15 start @ 6 mph finish @ 4 mph.
--10 min Cool down
Good workout.

Steapmill (at Gym) 20:00 [3]
shoes: Saucony Kinvara 4

128 Floor.

Monday Jan 13, 2014 #

Strength (at Gym) 30:00 [1]

Core workout and good stretch.
6 AM

Bike Trainer (at Gym) 1:00:00 [1]

legs are tired...
12 PM

Hike 1:00:00 [1]

Rest day today but so nice out...had to go for a power walk on the ATV trail.
7 PM

Running (Indoor track) 50:00 [2] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 4

Was supposed to be a rest day but Stephanie, Yves and Gilles was going running so i had to go...Legs feel good, Heavy but good.

Sunday Jan 12, 2014 #

1 PM

Running (indoor Track) 1:24:00 [2] 16.0 km (5:15 / km)
shoes: Asics, Gel-Blur33 2.0

Just ice outside so went to the track....Booring but better than the treadmill.

Saturday Jan 11, 2014 #

9 AM

Running 2:51:40 [3] 28.8 km (5:58 / km)
shoes: Vasque Transistor ( Grey )

Nice run with Yves on the ATV trail.....

Friday Jan 10, 2014 #

6 AM

Bike Trainer (at Gym) 1:00:00 [1]

Easy recovery spin.
7 PM

Running (track) 1:00:00 [1] 8.0 km (7:30 / km)
shoes: Saucony Kinvara 4

Running 5 min; fast walk 5 min on the track with Gilles.....Gilles is just starting running so it was ok...

Thursday Jan 9, 2014 #

6 AM

Running hills (Treadmill) 50:00 [3] 8.0 km (6:15 / km)
shoes: Saucony Kinvara 4

Hills Workout,

-5 x 5 min @ 10 incline - 5.5 Mph
-2 min recovery between set @ 6 Mph.

legs feel strong but body is tired.

Strength (at Gym) 25:00 [1]

Core workout.

Wednesday Jan 8, 2014 #

6 AM

Bike Trainer (Gym) 20:00 [1]

Warm up.

Strength (Gym) 1:00:00 [2]

Leg Workout.....15 min Stretch.
3 PM

Running (on track) 54:26 [2] 12.0 km (4:32 / km)
shoes: Saucony Kinvara 4

Good workout, Legs feel great.

Tuesday Jan 7, 2014 #

7 AM

Running (Treadmill) 38:20 [2] 8.0 km (4:48 / km)
shoes: Saucony Kinvara 4

Incline 1.

Strength 10:00 [1]

Stretch

Monday Jan 6, 2014 #

6 AM

Running (Treadmill) 23:23 [2] 5.0 km (4:41 / km)

Warm up at Gym.

Strength (Gym) 30:00 [1]

Core workout.
7 PM

Running (Track) 1:02:00 [2] 12.0 km (5:10 / km)
shoes: Saucony Kinvara 4

Running on the track when Stephanie was walking...Freezing Rain and very slippery outside.

Sunday Jan 5, 2014 #

10 AM

Running 1:30:00 [2] 15.6 km (5:46 / km)
shoes: Asics, Gel-Blur33 2.0

Nice Run on Pack snow with Yves.
6 PM

Hike 1:00:00 [1]

Hike with Stephanie.

Saturday Jan 4, 2014 #

Hike 1:10:00 [3]

Camp and back home.

Friday Jan 3, 2014 #

Running 45:00 [3] 6.0 km (7:30 / km)
shoes: Vasque Transistor ( Grey )

Hard run in heavy snow.
2 PM

Hike 1:10:00 [1]

Fast Hike with Stephanie.

Thursday Jan 2, 2014 #

9 AM

Running 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics, Gel-Blur33 2.0

ATV Trail run.

Wednesday Jan 1, 2014 #

Running 45:00 [3] 6.0 km (7:30 / km)

trail run, very cold.
2 PM

Hike 2:00:00 [3]

hike in ATV trail with St├ęphanie.

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