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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 9, 2010:

activity # timemileskm+m
  Cycling4 2:39:39 10.7 17.22
  Speed Skating Training4 2:09:55
  Hockey1 1:20:00
  Running3 1:14:14 8.23(9:01) 13.24(5:36)
  Regeneration2 41:00
  Flexibility3 22:00
  Total6 8:26:48 18.93 30.46
  [1-5]6 7:23:48

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Saturday Jan 9, 2010 #

Cycling warm up/down 10:00 [2]
shoes: Asics Gel-1100

AM Warm up spin

Speed Skating Training warm up/down 15:00 [2]

AM Warm up skate.

Cycling warm up/down 5:00 [2]
shoes: Asics Gel-1100

AM Warm up spin before the 1500m.

Speed Skating Training race 9:48 [5]

Canada Cup #1 Long track Calgary, AB.
1500m-2:04.25 Legs felt like shit.

5000m-7:43.80 Sarted too fast legs tied up and just tried to hang on with 6 laps to go.

Cycling warm up/down 15:00 [1]
shoes: Asics Gel-1100

AM Warm down spin after the 1500m.

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

PM Spin just to loosen the legs up.

Cycling warm up/down 5:00 [2]
shoes: Asics Gel-1100

Pm Warm up spin before the 5000m.

Cycling 10:00 [1]
shoes: Asics Gel-1100

PM Warm down spin after the 5000m.

Flexibility 10:00 [0]
shoes: Asics Gel-1100

Stretch.

Regeneration 5:00 [0]
shoes: Asics Gel-1100

Legs up on the wall.

Regeneration 10:00 [0]

PM Cold bath 10' in straight.

Cycling 21:10 [2] 5.74 km (3:41 / km)
shoes: Asics Gel-1100

Bike to and back from the Oval.
12:14-there
8:56-back

Friday Jan 8, 2010 #

Cycling warm up/down 5:00 [2]
shoes: Asics Gel-1100

AM Warm up spin.

Speed Skating Training warm up/down 25:00 [3]

AM Warm up skate.

Speed Skating Training race 5:07 [5]

Canada Cup #1 Long track Calgary, AB.
500m-39.96 PB by .03 Pretty good for not skating much long track but had a slip on the opener and a bad corner entry on the second corner.

3000m-4:27.17 Started off well and was feeling good until 1800m where I started to hurt and then really started to hurt in the last two laps.

Cycling warm up/down 15:00 [1]
shoes: Asics Gel-1100

PM 10:00 warm down spin and 5:00 backwards after the 3000m.

Flexibility 8:30 [0]
shoes: Asics Gel-1100

Stretch.

Regeneration 10:00 [0]
shoes: Asics Gel-1100

Legs up on the wall two times 5:00 each.

Regeneration 16:00 [0]

PM Cold bath 4' in 2' out x 3

Cycling 21:20 [2] 5.74 km (3:43 / km)
shoes: Asics Gel-1100

Bike to and back from the Oval.
12:18-there
9:02-back

Thursday Jan 7, 2010 #

Cycling warm up/down 6:30 [2]
shoes: Asics Gel-1100

AM Warm up spin.

Speed Skating Training 30:00 [3]

AM Long track ice.

Cycling warm up/down 12:00 [2]
shoes: Asics Gel-1100

AM Warm down spin.

Flexibility 3:30 [0]
shoes: Asics Gel-1100

Stretch.

Cycling 21:39 [2] 5.74 km (3:46 / km)
shoes: Asics Gel-1100

Bike to and back from the Oval.
12:27-there
9:12-back

Tuesday Jan 5, 2010 #

Running 10:36 [1] 1.86 km (5:42 / km)

With Darius, chasing the torch down Provencher Ave. to Portage Ave. and Main St.

Monday Jan 4, 2010 #

Running warm up/down 8:47 [2] 1.6 km (5:29 / km)
shoes: Asics Gel-1100

AM Warm up run at the Cindy Klassen Recreation Complex indoor track. Ran 12 laps of the 133m track.

Speed Skating Training 45:00 [3]

AM Long track at the Susan Auch Oval.

Cycling warm up/down 7:00 [2]
shoes: Asics Gel-1100

AM Warm down spin.

Hockey 1:20:00 [2]

Outdoor at R.A.S.

Sunday Jan 3, 2010 #

Running 54:51 [2] 9.78 km (5:37 / km)
shoes: Asics Gel Kayano 13

AM Run with Steven, Thomas and Darius down the Rat River to the first bridge where Thomas and I turned around and came back on the roads to the lake. My groin was sore and may be a bit injured.

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