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Training Log Archive: D-MAN

In the 7 days ending Apr 11, 2015:

activity

time

miles

Running

8:00:17

64.59

(7:26)

103.95

(4:37)

1226

Flexibility

4:30:00

Strength

1:00:00

Core

50:00

Total

14:20:17

64.59

103.95

1226

[1-5]

9:50:17

2:37

0:00

» now

Saturday Apr 11, 2015 #

Note
(rest day)

Flexibility 1:30:00 [0]

PM Stretch.

Friday Apr 10, 2015 #

Running 1:45:30 [2] 22.75 km (4:38 / km) +225m 4:25 / km
ahr:143 max:162 shoes: Asics GEL-Speed Star 5 2015

PM Run down to the Bow River Pathway and then all the way to the Saddledome/Stampede Grounds and back. Nice warm afternoon 16C with a W wind at 20km/h. Wore some new shoes, man my old ones were worn out (over 1700km on them), what a difference.

C • 1700 km... 2

Note

PM 10min cold bath.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Thursday Apr 9, 2015 #

Running 25:36 [2] 5.19 km (4:56 / km) +40m 4:45 / km
ahr:133 max:158 shoes: Nike Air Pegasus+ 30 2015

AM Run around Banff Trail. Nice morning 7C with a light NE wind.

Running warm up/down 18:17 [2] 3.96 km (4:37 / km) +30m 4:27 / km
ahr:130 max:141 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run to Canmore Park.

Running hills 25:00 [4] 5.69 km (4:24 / km) +150m 3:53 / km
ahr:166 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Ran the hills faster this time and the run in between easier, coached orders. it was way tougher than last week with running the hills faster. Really nice out, 14C with a light wind.

Running warm up/down 18:28 [2] 3.33 km (5:33 / km) +30m 5:18 / km
ahr:142 max:156 shoes: Asics GEL-Speed Star 5 2014

PM Did one perimeter loop of the park and then back to the U of C.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights.

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Apr 8, 2015 #

Running 1:00:15 [2] 12.27 km (4:55 / km) +140m 4:39 / km
ahr:134 max:162 shoes: Nike Air Pegasus+ 30 2015

PM Run to Varsity and then back through Banff Trail. Nice afternoon 11C with a light N wind.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Apr 7, 2015 #

Running warm up/down 18:26 [2] 3.96 km (4:39 / km) +30m 4:29 / km
ahr:129 max:146 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run to Canmore Park.

Running intervals 30:11 [4] 8.5 km (3:33 / km) +160m 3:15 / km
ahr:169 max:183 shoes: Asics GEL-Speed Star 5 2014

PM L-loops at Canmore Park. Nice day, 7C with a light SW wind that made it feel a little cooler.Managed to get 8 L-loops done which was nice. I didn't feel great at the start but started to feel a bit about half way through and finished strong. 1:20-1:35ish easy recover run in between intervals.
Times:
1.05km 3:45.10
1.05km 3:49.48
1.07km 3:51.33
1.07km 3:51.62 20m climb each interval.
1.06km 3:50.80
1.06km 3:48.37
1.07km 3:37.11
1.07km 3:38.15

Running 11:38 [2] 2.4 km (4:51 / km)
ahr:159 max:183 shoes: Asics GEL-Speed Star 5 2014

PM Easy run in between intervals.

Running warm up/down 9:37 [2] 1.86 km (5:10 / km) +30m 4:47 / km
ahr:142 max:152 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run back to the U of C.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights.

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Note

PM 15min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Monday Apr 6, 2015 #

Running 1:15:35 [2] 15.72 km (4:48 / km) +120m 4:38 / km
ahr:135 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Run from the U of C over to Varsity by Silver Springs Golf Course and back. Ok afternoon, -2C felt a bit colder with the light E wind, snowing pretty much the whole time. Didn't feel great to start but my legs started to feel better in the second half.

Core 10:00 [3]

PM Core.

Note

PM 20min in the steam room, upper level.

Flexibility 30:00 [0]

PM Stretch.

Sunday Apr 5, 2015 #

Running warm up/down 19:35 [2] 4.01 km (4:53 / km) +30m 4:42 / km
ahr:139 max:156 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run to River Park and back.

Running 28:53 [4] 7.81 km (3:42 / km) +211m 3:15 / km
ahr:174 max:182 shoes: Asics GEL-Speed Star 5 2014

AM Hill route in Marda Loop. First hill route of the year and only 47 slower than my best time last year. Pretty happy with that considering there was snow on the ground in some places and the downhills/uphills were slushy and snow packed. You are either going up or going down. Felt pretty good, started out slower and finished strong. I definitely can go way faster. My leg is back to normal finally. Cool morning around -2C with a light E wind.

Running intervals 1:30 [4] 0.51 km (2:57 / km)
ahr:118 max:150 shoes: Asics GEL-Speed Star 5 2014

AM 4xstrides in the snow. Legs felt dead.

Core 10:00 [3]

AM Core/Strength.

Running warm up/down 11:46 [2] 2.14 km (5:30 / km) +10m 5:22 / km
ahr:136 max:150 shoes: Asics GEL-Speed Star 5 2014

AM Warm down run.

Running 20:00 [2] 3.85 km (5:12 / km) +20m 5:04 / km
ahr:127 max:138 shoes: Nike Air Pegasus+ 30 2015

PM Run around hotel village and Banff Trail. Cool night -2C felt a bit cooler with the light S wind.

Flexibility 30:00 [0]

PM Stretch.

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