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Training Log Archive: D-MAN

In the 7 days ending Feb 20, 2016:

activity # timemileskm+m
  Running4 2:15:54 17.47(7:47) 28.11(4:50) 1595
  Strength2 1:00:00
  Orienteering1 55:54 6.15(9:05) 9.9(5:39) 45
  Core4 35:00
  Total5 4:46:48 23.62 38.01 1640

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Saturday Feb 20, 2016 #

Note
(rest day)

PM Stretch 75min.

Friday Feb 19, 2016 #

Running 1:00:00 [3] 13.22 km (4:32 / km) +85m 4:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run down to the river and then W until 30min and back. Felt alright but nothing special. I made the CanWest roster for the 1000m and 1500m next weekend so I only did 60min. Also I think i'm pretty much over being sick, just still have a slightly stuffed nose. Nice out 5C with a SE wind at 20 km/h.

Core 10:00 [3]

PM Core.

Note

PM Steam 25min.
PM AT for my achilles just to make sure it is all good (only a tiny bit sore), loosened it up, ultrasound, IFC.
PM Ice bath 10min.
PM Steam 25min.
PM Stretch 30min.

Thursday Feb 18, 2016 #

Running warm up/down 15:20 [2] 3.15 km (4:52 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps.

Running intervals 3:34 [4] 1.45 km (2:28 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 1000m model, 200m, r60'' 600m r90'' 200m, R10' then 3x150m r 3'. Still have a bit of a stuffed up nose but much better than Tuesday and Wednesday. My legs were a bit sore from weights from Tuesday and other than not feeling great coming off being sick I ran some decent times. Not to mention I had to run on my own today since I was the only one doing 1000m work. Wanted to run 1:30 for the 600 but just didn't have it today.
Times:
28.72
1:32.35
29.87

21.15
21.27
21.20

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Running warm up/down 12:12 [2] 2.25 km (5:25 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 laps.

Note
(sick)

PM Ice bath 10min.
PM Steam 30min.
PM Stretch 30min.

Wednesday Feb 17, 2016 #

Note
(sick) (rest day)

Feeling a lot better than yesterday.
AM Had AT for my achilles just to be safe, loosened it up and ultrasound.
AM Steam 30min.
PM Stretch 30min.

Core 10:00 [3]

PM Core.

Tuesday Feb 16, 2016 #

Running warm up/down 4:48 [2] 0.9 km (5:20 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Run at the Oval, 2 laps. Was going to do 10min but felt like shit so stopped.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note
(sick)

PM 10min ice bath.
PM 25min Steam.
PM Stretch 30min.

Monday Feb 15, 2016 #

Note
(sick) (rest day)

Sore through, stuffed nose.
PM 30min in the steam room.
PM Stretch 30min.

Sunday Feb 14, 2016 #

Running warm up/down 15:00 [2] 2.94 km (5:06 / km) +1500m 1:26 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run at UBC.

Orienteering race 13:17 [4] 3.0 km (4:26 / km)
shoes: Inov-8 X-Talon 190

AM SI Race #4 Set-up at UBC (5th). Fun course to start with some route choices. Started out well, missed one micro choice and then went down an unmapped stair case to #13 and lost 30s which was a huge piss off, there was nothing I could have done to avoid this. That stair case not being mapped really pissed me off and I ended up losing another 30s doing a stupid mistake. I'm not sure how that slipped past the course vetters. Cool, 8C with a bit of rain.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Running warm up/down 5:00 [2] 0.66 km (7:35 / km)
shoes: Inov-8 X-Talon 190

AM Warm up run.

Orienteering race 12:26 [4] 2.2 km (5:39 / km)
shoes: Inov-8 X-Talon 190

AM SI Race #5 Chase at UBC at 1:4000. Started in the second last group. Had a good race (1st). Lost 10s at #14- I got distracted by reading ahead, also lost 5s at #17 by running to the wrong tree. Go figure there were more unmapped stairs and just in general the map was incomplete (missing walls, yellow that should be green and white that should be yellow). Fun course and map but really frustrating with the poor map quality! Around 8C with a bit of rain. Ended up second overall, that unmapped stair case really cost me!

Another great sprint camp. Thanks GVOC!

Orienteering 17:24 [2] 2.4 km (7:15 / km) +45m 6:38 / km
shoes: Inov-8 X-Talon 190

PM Training at Musqueam Park. Decided to do a memory O, ran the two different loops. Took the running nice and easy. Really frustrating that the codes on the controls were wrong but still a fun training.

Running warm up/down 10:00 [2] 1.83 km (5:28 / km) +10m 5:19 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering 12:47 [3] 2.3 km (5:33 / km)
shoes: Inov-8 X-Talon 190

PM Ran the first SI Race at Queen Elizabeth Park at 1:4000 that I missed on Friday. Really challenging course with lots of route choice. Missed one micro route choice and maybe 2 other questionable routes. Really tired and almost no motivation to push too hard. Definitely harder with no controls. Cool out 8C.

Running warm up/down 5:00 [2] 0.91 km (5:30 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Note
(sick)


UBC Setup Elite Male - Splits

UBC Chase Elite Male - Splits

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