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Training Log Archive: D-MAN

In the 7 days ending Sep 21, 2013:

activity # timemileskm+m
  Running5 3:20:24 14.6 23.5 145
  Cycling6 2:32:39 29.33(5:12) 47.2(3:14)
  Core4 31:00
  Regeneration2 25:00
  Total6 6:49:03 43.93 70.7 145
  [1-5]6 6:24:03

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SuMoTuWeThFrSa

Friday Sep 20, 2013 #

Cycling 11:13 [2] 3.6 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:20 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:15 [2] 3.6 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Thursday Sep 19, 2013 #

Cycling 11:40 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:41 [2] 3.6 km (3:15 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 35:00 [2]

PM Water run at the U of C pool. 6x4' hard R2'easy. Knee still not feeling good, tight and sore. 30 min in the steam room.

Core 10:00 [3]

PM Core/Strength.

Wednesday Sep 18, 2013 #

Cycling 11:56 [2] 3.6 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:50 [2] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Cycling 11:48 [2] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 51:00 [2]

PM Water run at the U of C pool. 10min warm up 1,2,3,3,3,3,2,1 hard R1:1 5 min cool down, Knee feeling a bit sore and tight. 20 min in the steam room.

Core 8:00 [3]

PM Core/Strength.

Tuesday Sep 17, 2013 #

Cycling 11:37 [2] 3.6 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:45 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 19:35 [2] 4.15 km (4:43 / km) +15m 4:38 / km
ahr:145 max:164 shoes: Asics GEL-Speedstar® 4 2010

PM Run from the Oval to Canmore Park with the U of C team. My knee was really sore on the warm up over there, every time I landed on it, so I didn't even do the workout. Nice out 23C. I think I need to give it a rest, I thought it was getting better but I'm going backwards now. Shit.

Core 7:00 [3]

PM Core/strength.

Running 13:41 [1] 2.33 km (5:52 / km) +30m 5:31 / km
ahr:142 max:156 shoes: Asics GEL-Speedstar® 4 2010

PM Run back from Canmore Park to the Oval nice and easy.

Monday Sep 16, 2013 #

Cycling 11:55 [2] 3.6 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 12:09 [2] 3.6 km (3:23 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running 38:11 [2] 7.57 km (5:03 / km) +100m 4:44 / km
ahr:144 max:173 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont and mostly did loops around the old concrete plant but did go through a few trails. Knee was a little tight/sore at the beginning and got more sore after about 30min so stopped once I got back but was planning on doing 45min. Nice out 24C but really windy afternoon W 34 km/h and gusts up to 47 km/h but was sheltered for most of the run.

Regeneration 15:00 [0]

PM Cold bath.

Sunday Sep 15, 2013 #

Cycling 12:30 [2] 4.0 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Running warm up/down 12:30 [2] 2.25 km (5:33 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run. 5 laps.

Running 15:00 [5] 4.35 km (3:27 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM U of C cross country trial. As many laps as you can do of the 450m Oval track in 15:00. Calfs were still quite sore from tuesday and thursday and still have a tiny bit of a cold (stuffed up nose), knee was feeling ok, not 100% though. I was feeling pretty good for the first 5 laps and then started to slow down a bit, my plan was to hold 90sec laps which would mean I would do 10 laps in 15min and 4.5km. Ended up dropping off too much and doing 9 laps and 300m, 150m shy of my goal. Pretty good for not running on a track for a while, coming off an injury and being a bit sick.
Lap times:
1:31.54
1:32.70
1:29.77
1:30.86
1:32.04
1:34.24
1:36.55
1:35.94
1:38.10
0:58.20 would have been a 1:29.2

Running intervals 1:58 [4] 0.75 km (2:37 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Intervals 5x150m r 150m jog. Not a sprint but a fast run. Did some mobility exercises before this and 3 strides not included.

Core 6:00 [3]

PM Core/strength.

Running warm up/down 13:29 [1] 2.1 km (6:25 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm down run, also included the 150m jog from the intervals=4:29.

Regeneration 10:00 [0]

PM Cold bath.

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