Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running6 6:43:10 55.49(7:16) 89.31(4:31) 800
  Core5 50:00
  Total6 7:33:10 55.49 89.31 800

«»
1:31
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 22, 2016 #

Note
(rest day)

PM Stretch 40min.

Friday Oct 21, 2016 #

Running 1:21:00 [3] 17.08 km (4:45 / km) +125m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run over to Varsity and back. Feeling quite tired and was running quite slow, so cut it a bit short. Nice out 10C, light wind.

Core 10:00 [3]

PM Core.

Thursday Oct 20, 2016 #

Running warm up/down 15:05 [2] 3.15 km (4:47 / km) +15m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running intervals 31:36 [4] 8.11 km (3:54 / km) +170m 3:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Steward Cup loop fartlek, hard l-loop easy, hard up the hill, easy down, hard up the hill, easy down, repeat 3 times plus one l-loop. Nice out 12C and windy, 20 km/h, which made it tough. My legs are not feeling good on the hills lately.

Running warm up/down 15:00 [2] 2.64 km (5:41 / km) +15m 5:31 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Wednesday Oct 19, 2016 #

Running 1:00:00 [2] 12.82 km (4:41 / km) +80m 4:32 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to Varsity and back. Nice out 11C.

Tuesday Oct 18, 2016 #

Running warm up/down 12:35 [2] 2.58 km (4:53 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Running intervals 29:49 [4] 8.46 km (3:31 / km) +160m 3:13 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM L-loops at Canmore Park. Started out conservative to get 8 done. Felt decent but my legs felt bad on the hills. R 90-120'' easy run. Cool 10C.
Times:
1.06km 3:53.15
1.05km 3:49.42
1.06km 3:44.47
1.06km 3:42.87 20m climb each interval.
1.06km 3:43.17
1.05km 3:41.35
1.06km 3:42.17
1.06km 3:32.53

Running 14:50 [2] 2.52 km (5:53 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy run in between intervals.

Running warm up/down 15:00 [2] 2.77 km (5:25 / km) +15m 5:16 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Monday Oct 17, 2016 #

Running 1:12:00 [3] 16.04 km (4:29 / km) +110m 4:20 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run around Varsity and back. Cool around 3C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Oct 16, 2016 #

Running warm up/down 14:00 [2] 2.81 km (4:59 / km) +30m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Running tempo 24:44 [4] 6.85 km (3:37 / km) +80m 3:25 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Tempo run, perimeter loops at Canmore Park. First fast session back. Felt slow and was but didn't expect much more since I haven't done anything fast for awhile now. 7C, light wind.
6:14.52 1.70km
6:13.90 1.73km
6:10.47 1.71km 20m climb each loop
6:05.77 1.71km

Running 2:16 [4] 0.79 km (2:52 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Line tempo 5x2 r1.

Running warm up/down 15:15 [2] 2.69 km (5:40 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Core 10:00 [3]

AM Core.

« Earlier | Later »