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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 15, 2009:

activity # timemileskm+m
  Cycling3 8:08:38 137.59(3:33) 221.43(2:12)
  Speed Skating Training3 4:24:30
  Running4 1:56:17 13.79 22.2
  Strength1 1:00:00
  Regeneration1 14:00
  Total7 15:43:25 151.38 243.63
  [1-5]7 15:29:25

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Saturday Aug 15, 2009 #

Cycling 3:47:10 [3] 106.18 km (2:08 / km)
shoes: Northwave Revolution Road Shoe

Afternoon ride with speed skaters, down Sarcee Trail SW to Old Banff Coach Rd SW, down Springbank Rd to Range Rd 42 to Bragg Creek and back down Twp Rd 250 to the #1 and back into the city.

Average 28.1 km/h
Max Speed 69.5 km/h
2494.7 Kilomiters to date

Friday Aug 14, 2009 #

Running 43:09 [2] 8.6 km (5:01 / km)
shoes: Asics Gel Kayano 13

Morning run starting at the oval to Bow Cycle and back. One significant hill climb involved.
22:06 there
21:03 back

Speed Skating Training 1:30:00 [4]
shoes: Asics Gel-1100

Afternoon Ae Power Low walk Program.

5(3 x 6')r3' R8'

Thursday Aug 13, 2009 #

Cycling 4:01:23 [4] 106.02 km (2:17 / km)
shoes: Northwave Revolution Road Shoe

Ride to and From Cochrane. A little bit of rain, overcast and cool.

Cochrane Hill Challenge
6 x Cochrane Hill (The hill is 3.32 km long) HIll #2 and #4 were a time trial 100% effort and all the rest were at 75-80%. No rest other than travelling down the hill.

Hill #1 13:59
Hill #2 12:22
Hill #3 15:07
Hill #4 13:00
Hill #5 14:32
Hill #6 15:09

Average 26.4 km/h
Max Speed 81.1 km/h
2388.6 Kilomiters to date

Wednesday Aug 12, 2009 #

Running hills 10:00 [5]
shoes: La Sportiva Crosslite

AM Edworthy Hill Sprints. Legs very very sore. Good session.

2(5 x 60'')r3' R10'


Cycling 20:05 [2] 9.23 km (2:11 / km)
shoes: Northwave Revolution Road Shoe

To and back from Edworthy to do hill sprints.

Average 27.6 km/h
Max Speed 39.7 km/h
2282.5 Kilomiters to date

Tuesday Aug 11, 2009 #

Speed Skating Training 1:19:30 [4]
shoes: Asics Gel-1100

Mourning Variable Ride on stationary bike.

2 x (20"-15"-10") r30" R6' (sprint with no seat staying as close to 90 as possible)

10' Rest - a slow slow spin.

4(10'Ae ~ 5'AeP) (no seat staying as close to 90 as possible)


Running 39:58 [2] 8.6 km (4:39 / km)
shoes: Asics Gel Kayano 13

Afternoon run starting at the oval to Bow Cycle and back. One significant hill climb involved.
19:28 there
20:29 back

Regeneration 14:00 [0]

Post run Hot Cold Bath at the University. Cold water temperature 11C. Warm water temperature 41C.
Cold-2
Warm-1
Cold-1
Warm-1
Cold-1
Warm-1
Cold-1
Warm-1
Cold-1
Warm-1
Cold-1
Warm-1
Cold-1

Monday Aug 10, 2009 #

Speed Skating Training 20:00 [2]

AM short track-warm up relays for off ice training.

Speed Skating Training 1:15:00 [5]
shoes: Asics Gel-1100

AM Eric Heiden single leg Squat program
(5 x 100 up downs)each leg R3'
(20up downs+10hops)r15''(20up downs+10hops)r15'' (20up downs+10hops+10up downs)r15'' switch legs After both legs = 15 tuck jumps.

Basic position competition after. Lasted about 1:30, then sprint 1 lap around the oval track 450m.

Strength 1:00:00 [5]
shoes: Asics Gel-1100

Afternoon speed skating weights.

Sunday Aug 9, 2009 #

Running 23:10 [2] 5.0 km (4:38 / km)
shoes: Asics Gel Kayano 13

Easy afternoon run around the Calgary loop. Leg didn't hurt at all I think its better now.

1km- 4:37
2km- 4:34 9:11
3km- 4:38 13:50
4km- 4:41 18:32
5km- 4:38 23:10

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