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

Training Log Archive: D-MAN

In the 7 days ending Jun 5:

activity # timemileskm+m
  Cycling4 4:33:40 84.2(3:15) 135.51(2:01)
  Running6 3:47:15 30.18(7:32) 48.57(4:41)
  Core5 52:00
  Orienteering2 47:35 7.44(6:24) 11.97(3:59)
  Strength2 30:00
  Total7 10:30:30 121.82 196.05

«»
3:05
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 5 #

Cycling 32:50 [2] 15.83 km (2:04 / km)
shoes: Northwave Revolution Road Shoe

AM Bike S along the pathway to the zoo and back. Just short and easy. Nice 15C, W 24 km/h.
Average 28.93 km/h
Max Speed 52.3 km/h
(1468.4km)

Core 10:00 [3]

AM Core.

Note

PM Stretch 120min.

Friday Jun 4 #

Running 1:00:00 [3] 12.9 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt ok. Nice, 21C, SE 31 km/h.

Core 10:00 [3]

AM Core.

Note

AM/PM Stretch 30min.

Thursday Jun 3 #

Running warm up/down 15:15 [2] 3.21 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running intervals 10:00 [4] 3.18 km (3:09 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Intervals S along Nose Creek and back. Just an easy one to get back into things, 10x1' R1'. Felt pretty good. Nice out 24C, SW 15 km/h.
3:14/km
3:17/km
3:16/km
3:13/km
3:12/km
3:12/km
3:06/km
3:09/km
3:10/km
2:58/km

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Cycling 1:05:00 [3] 31.74 km (2:03 / km)
shoes: Northwave Revolution Road Shoe

PM Bike S along the pathway to downtown and then S along the Bow. Had to fix a flat and my tire halfway through. Pretty hot 31C, W 15 km/h.
Average 29.30 km/h
Max Speed 54.1 km/h
(1452.6km)

Note

AM/PM Stretch 120min.

Wednesday Jun 2 #

Running 30:00 [3] 6.46 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt ok. Nice, 23C, N 15 km/h.

Core 10:00 [3]

AM Core.

Cycling 2:25:50 [3] 72.36 km (2:01 / km)
shoes: Northwave Revolution Road Shoe

PM Bike to Edworthy to meet Patrick and then up C.O.P., out Old Banff, Springbank to 22 and back. Pretty hot 29C, light wind that seemed to be changing.
Average 29.77 km/h
Max Speed 60.1 km/h
(1420.8km)

Note

AM/PM Stretch 90min.

Tuesday Jun 1 #

Running warm up/down 15:00 [2] 3.15 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 19:35 [4] 5.01 km (3:55 / km)
shoes: Inov-8 X-Talon 190 2016

AM/PM Sprint training at U of C at 1:4000. Pretty decent speed considering. One tiny over run but wouldn't of happened with controls. Nice 24C, NE 22 km/h.

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

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 75min.

Monday May 31 #

Running 37:00 [2] 7.85 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt alright but left outside upper antler a bit sore/tight from yesterday. Nice, 20C, N 24 km/h.

Core 10:00 [3]

AM Core.

Cycling 30:00 [3] 15.58 km (1:56 / km)
shoes: Northwave Revolution Road Shoe

PM Bike to Banff Trail and back. Nice out 23C, E 9 km/h.
Average 31.16 km/h
Max Speed 49.5 km/h

Note

AM/PM Stretch 90min.

Sunday May 30 #

Running warm up/down 15:00 [2] 3.16 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 28:00 [4] 6.96 km (4:01 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint otervals at MRU at 1:4000. (June 27, 19) 6x1kmish R3'. Felt ok but slower than I would have liked even though it was decent considering. Orienteering was good, one tiny 3-5s mistake. Nice 19C, SE 15 km/h.
Times:
4:01.47 1.05km
4:13.20 1.02km
5:19.27 1.39km
4:33.47 1.13km
5:33.42 1.30km
4:19.59 1.07km

Running warm up/down 15:00 [2] 2.88 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 12:00 [3]

PM Core/Strength.

Note

PM Stretch 60min.

« Earlier | Later »