Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 16, 2010:

activity

time

miles

Speed Skating Training

6:47:00

Cycling

6:33:20

33.42

53.78

Flexibility

45:00

Running

29:37

3.91

(7:34)

6.3

(4:42)

Core

11:00

Total

14:45:57

37.33

60.08

[1-5]

13:55:57

3:36

0:00

» now

Saturday Jan 16, 2010 #

Cycling 18:59 [2] 5.74 km (3:18 / km)
shoes: Asics Gel-1100

AM/PM To and back from the Oval.

Running 29:37 [3] 6.3 km (4:42 / km)
shoes: Asics Gel Kayano 13

PM Run at the Oval. 14 laps of the 450m track. Not bad for standing on my skates for 8 hours track stuarting the Alberta Indoor Long Track Championships.

Flexibility 10:00 [0]
shoes: Asics Gel Kayano 13

PM Post run stretch.

Friday Jan 15, 2010 #

Cycling 19:11 [2] 5.74 km (3:21 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:20:00 [1]

AM Short track ice. Technical practice, was skating well.

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

AM Strengh program.
5(10 crossovers with sled max weight) 80kg + sled (20kg)=100kg.
5(10/leg single leg squats with leg straight out to the side with a 10kg plate on back.
5(10 side steps left leg push with sled max weight) 65kg + sled (20kg)=85kg.

Cycling warm up/down 5:00 [1]
shoes: Asics Gel-1100

AM Warm down spin.

Flexibility 9:00 [0]
shoes: Asics Gel-1100

AM Stretch.

Cycling 19:44 [2] 5.88 km (3:21 / km)

AM/PM Bike to work then to the Oval for work and back.

Thursday Jan 14, 2010 #

Cycling 19:44 [2] 5.74 km (3:26 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:25:00 [3]

AM Short track ice.

Cycling 55:00 [3]
shoes: Asics Gel-1100

AM Bike program.
15' (heat rate 130), 10 x 1'on/1'off (heat rate 150), 20' (heat rate 130).

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

AM Backwards spin after the main program.

Flexibility 8:00 [0]
shoes: Asics Gel-1100

AM Stretch.

Speed Skating Training 2:30 [3]
shoes: Asics Gel-1100

AM Cables 1x15/leg.

Wednesday Jan 13, 2010 #

Cycling 11:35 [2] 2.87 km (4:02 / km)
shoes: Asics Gel-1100

PM Bike to the Oval.

Cycling 30:00 [3]
shoes: Asics Gel-1100

PM Spin with intervals.
5:00 spin
6x1'on/1'off (heart rate at 145)
13:00 spin

Flexibility 6:00 [0]
shoes: Asics Gel-1100

PM Stretch.

Core 11:00 [3]
shoes: Asics Gel-1100

PM Quick core session.

Cycling 15:22 [2] 4.71 km (3:16 / km)
shoes: Asics Gel-1100

PM Bike from the Oval to Safeway and home.

Tuesday Jan 12, 2010 #

Cycling 19:32 [2] 5.74 km (3:24 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

Cycling warm up/down 8:00 [2]
shoes: Asics Gel-1100

AM Warm up spin.

Speed Skating Training 1:15:00 [4]

AM Short track ice. 15L 30L 30L 25L 25L 20L. 145l laps total=16.095km 11.9 average lap times.

Cycling warm up/down 25:00 [1]
shoes: Asics Gel-1100

AM 20:00 Warm down spin. 5:00 backwards.

Flexibility 6:00 [0]
shoes: Asics Gel-1100

AM Stretch.

Cycling 7:45 [2] 1.65 km (4:42 / km)

AM Bike to work. Seems slow but it's mostly uphill.

Cycling 4:44 [2] 1.36 km (3:29 / km)

PM Bike from work to the Oval.

Cycling 10:00 [2]
shoes: Asics Gel-1100

PM Warm up spin.

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

PM Strengh program.
5(10 crossovers with sled max weight) 80kg + sled (20kg)=100kg.
5(10/leg single leg squats with leg straight out to the side with a 10kg plate on back.
5(10 side steps left leg push with sled max weight) 65kg + sled (20kg)=85kg.

Speed Skating Training 12:30 [3]
shoes: Asics Gel-1100

PM Cables 4x15/leg + 100 up/downs.

Cycling warm up/down 10:00 [1]
shoes: Asics Gel-1100

PM Warm down spin.

Cycling 8:22 [2] 2.87 km (2:55 / km)
shoes: Asics Gel-1100

PM Bike home from the Oval.

Monday Jan 11, 2010 #

Cycling 19:33 [2] 5.74 km (3:24 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:10:00 [3]

AM Short track ice.

Cycling warm up/down 5:00 [1]
shoes: Asics Gel-1100

AM Warm down spin.

Flexibility 6:00 [0]
shoes: Asics Gel-1100

Stretch.

Sunday Jan 10, 2010 #

Cycling 12:03 [2] 2.87 km (4:12 / km)
shoes: Asics Gel-1100

AM Bike to the Oval.

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

AM Warm up spin.

Speed Skating Training warm up/down 20:00 [3]

AM Warm up skate.

Speed Skating Training race 2:00 [5]

Canada Cup #1 Long track Calgary, AB.
500m-39.94 Slow start, slipped on the last corner and shot the line way to early.

1000m-1:20.24 Good opener and first lap, died hard on the last lap.

Cycling warm up/down 10:00 [1]
shoes: Asics Gel-1100

AM Warm down spin after the 500m.

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

PM Warm up spin before the 1000m.

Cycling warm up/down 5:00 [1]
shoes: Asics Gel-1100

PM Warm down spin after the 1000m.

Cycling 8:46 [2] 2.87 km (3:03 / km)
shoes: Asics Gel-1100

PM Bike home from the Oval.

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