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Training Log Archive: D-MAN

In the 11 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Speed Skating Training	5	9:30:00
Cycling	8	6:46:34	94.86		152.67		1332
Strength	2	2:00:00
Flexibility	6	1:35:00
Inlining	1	1:20:56	22.99	(3:31)	37.0	(2:11)	299
Running	5	1:02:51	7.14	(8:48)	11.49	(5:28)	109
Orienteering	1	30:36	2.86	(10:42)	4.6	(6:39)	183
Regeneration	3	30:00
Total	10	23:15:57	127.86		205.76		1923
[1-5]	10	21:10:57

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Friday Aug 31, 2012 #

Cycling 10:57 [2] 3.76 km (2:55 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:00:00 [3]

AM Short track ice.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Cycling 11:10 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 1:00:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core.

Regeneration 9:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Thursday Aug 30, 2012 #

Cycling 11:44 [2] 3.76 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:15:00 [3]

AM Short track ice.

Running warm up/down 12:10 [1] 1.8 km (6:46 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Flexibility 15:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Wednesday Aug 29, 2012 #

Cycling 11:36 [2] 3.76 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Flexibility 10:00 [0]

AM Stretch.

Cycling 11:15 [2] 3.76 km (3:00 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Speed Skating Training 1:15:00 [3]

PM Short track ice.

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Warm down spin.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Cycling 23:15 [2] 8.96 km (2:36 / km) +69m 2:30 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Nose Hill Brisbois for orienteering.

Running warm up/down 5:20 [2] 0.94 km (5:42 / km) +24m 5:03 / km
ahr:134 max:150 shoes: Inov-8 OROC 280

PM Warm up run at Nose Hill Brisbois.

Orienteering race 30:36 [3] 4.6 km (6:39 / km) +183m 5:33 / km
ahr:168 max:184 shoes: Inov-8 OROC 280

PM FWOC Wednesday night meet at Nose Hill Brisbois. Nice night, cooler 18C. Not an optimal route to #2 and lost 0:30 to #9-circle was covering the contour lines should have noticed. Tried to go straight from #7-#8 instead of going to the trail to work on my compass, was slower in the long grass than on the trail for sure. The rest went well but wasn't running too fast because my legs were dead after the hard day of skating training. The long grass on Nose Hill reminded me of the COC's, tough running. Actually ran 5.21 km.

Tuesday Aug 28, 2012 #

Cycling 10:43 [2] 3.76 km (2:51 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:20 [2] 0.9 km (4:49 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:45:00 [3]

AM Short track ice, skated an 8.9 second day on the ice!

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Cycling 11:09 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Cycling warm up/down 15:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 1:00:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core.

Regeneration 11:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Monday Aug 27, 2012 #

Cycling 10:31 [2] 3.76 km (2:48 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:33 [2] 0.9 km (5:03 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Cycling 10:40 [2] 3.76 km (2:50 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 4:09 [2] 0.9 km (4:37 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Speed Skating Training 1:15:00 [2]

PM Short track ice.

Saturday Aug 25, 2012 #

Running 32:19 [2] 6.06 km (5:20 / km) +85m 4:59 / km
ahr:141 max:164 shoes: Asics GEL-Speedstar® 4 2010

AM Run over to Bowmont and back nice morning 18C, light W wind. Took it easy didn't want to irritate the foot.

Flexibility 30:00 [0]

PM Stretch after the run.

Friday Aug 24, 2012 #

Cycling 1:11:43 [3] 36.56 km (1:58 / km) +420m 1:51 / km
ahr:135 max:172 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P. and out Old Banff Coach Rd and down 101 St SW then back. Cool day after a morning of rain 15C and a 25 km/h NW wind.
Average 30.7 km/h
Max Speed 67.2 km/h
935.5 kilometers to date. (Accumulative from before and now 6207.2 Kilomiters to date)

Thursday Aug 23, 2012 #

Inlining 1:20:56 [4] 37.0 km (2:11 / km) +299m 2:06 / km
ahr:152 max:173 shoes: Bont Apache 3 point 110mm whee

PM Inline along the Bow River Pathway all the way past the Zoo where it turns into Nose Creek Pathway and then to 36 Ave NE. Really nice going there with the tailwind and then tough coming back into the 25 km/h W wind, nice day though 23C. This was my first inline in just under a year, haven't been out since the 2011 Northshore Inline Marathon on September 17th. Thought I better get out on them before this years race on September 15th. Felt pretty good for the first time out.

Regeneration 10:00 [0]

PM Cold bath at home after the inline.

Wednesday Aug 22, 2012 #

Cycling 1:11:29 [3] 37.18 km (1:55 / km) +460m 1:49 / km
ahr:136 max:172 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P. and out 85 St SW to Lower Springbank Rd SW and back up 101 St SW then back. Nice day 27C with a 25-30 km/h W-NW wind.
Average 31.3 km/h
Max Speed 75.5 km/h
898.9 kilometers to date. (Accumulative from before and now 6170.6 Kilomiters to date)

Tuesday Aug 21, 2012 #

Cycling 1:15:22 [3] 36.13 km (2:05 / km) +383m 1:59 / km
shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P. and out Old Banff Coach Rd and down 101 St SW then back. Nice day around 23C and a 25 km/h W wind.
Average 28.8 km/h
Max Speed 63.4 km/h
861.7 kilometers to date. (Accumulative from before and now 6133.4 Kilomiters to date)

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