Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 20, 2010:

activity

time

miles

Speed Skating Training

7:11:30

Cycling

5:29:11

41.42

66.66

Flexibility

1:10:00

Running

54:41

6.29

(8:42)

10.13

(5:24)

Orienteering

35:29

3.67

(9:41)

5.9

(6:01)

Core

30:00

Regeneration

15:00

Total

16:05:51

51.38

82.68

[1-5]

14:40:51

3:04

0:00

» now

Saturday Feb 20, 2010 #

Cycling 18:57 [2] 5.74 km (3:18 / km)
shoes: Asics Gel-1100

PM Bike to and back from the Oval.

Running warm up/down 9:52 [2] 1.8 km (5:29 / km)
shoes: Asics Gel Kayano 13

PM Warm up run.
2:30
2:31
2:29
2:22

Running 22:00 [4] 3.83 km (5:45 / km)
shoes: Asics Gel Kayano 13

Running & Bike program. Did 5.5 laps for the (6x60") r90"= 2.475 km and 15:00. Did 3laps for the (4x45")r60"= 1.35km and 7:00.
Run(6x60") r90" Bike(6x2') r2.5' Run(4x45")r60"
The running program is at 85% of Maximam, followed by easy jog for active recovery. Drop the seat for the bike program and pound it out, the rest is an active spin.

Cycling 27:00 [5]
shoes: Asics Gel Kayano 13

Running & Bike program. High resistance on the bike.
Run(6x60") r90" Bike(6x2') r2.5' Run(4x45")r60"
The running program is at 85% of Maximam, followed by easy jog for active recovery. Drop the seat for the bike program and pound it out, the rest is an active spin.

Cycling warm up/down 10:00 [1]
shoes: Asics Gel Kayano 13

PM Warm down spin.

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

PM Stretch.

Cycling 26:24 [2] 9.88 km (2:40 / km)
shoes: Asics Gel-1100

PM Bike to and back from Jacob's house.

Friday Feb 19, 2010 #

Cycling 19:30 [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 1:25:00 [3]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Core 25:00 [3]
shoes: Asics Gel-1100

AM.

Cycling 25:16 [2] 7.56 km (3:21 / km)

PM Bike to the Oval for work and then to Safeway and home.

Thursday Feb 18, 2010 #

Cycling 20:06 [2] 5.74 km (3:30 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

Running warm up/down 4:31 [2] 0.9 km (5:01 / km)
shoes: Asics Gel-1100

AM Warm up run.
2:16
2:15

Speed Skating Training 1:00:00 [1]

AM Short track ice.

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

AM Cables 2x10 crossovers.

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

AM Warm down spin.

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

AM Stretch.

Cycling 19:29 [2] 5.74 km (3:24 / km)

PM Bike to and back from the Oval for work.

Wednesday Feb 17, 2010 #

Cycling 20:20 [2] 5.74 km (3:33 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval. Fresh wet snow, slow going.

Running warm up/down 4:20 [2] 0.9 km (4:49 / km)
shoes: Asics Gel-1100

AM Warm up run.
2:12
2:08

Speed Skating Training 1:20:00 [3]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Speed Skating Training 30:00 [3]
shoes: Asics Gel-1100

AM Strengh program.
5(10 crossovers with sled (explosive) 75kg + sled (20kg)=95kg.
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 (explosive) 50kg + sled (20kg)=70kg

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

AM Legs up on the wall.

Cycling 12:20 [2] 3.3 km (3:44 / km)

AM/PM Bike to and back from work.

Tuesday Feb 16, 2010 #

Cycling 19:17 [2] 5.74 km (3:22 / km)
shoes: Asics Gel-1100

AM/PM Bike to and back from the Oval.

Running warm up/down 4:59 [2] 0.9 km (5:32 / km)
shoes: Asics Gel-1100

AM Warm up run.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Core 5:00 [3]
shoes: Asics Gel-1100

Groin was hurting so I stopped after one set.

Regeneration 5:00 [0]

PM Legs up on the wall.

Monday Feb 15, 2010 #

Cycling 18:08 [2] 5.74 km (3:10 / km)
shoes: Asics Gel-1100

AM Bike to and back from the Oval.

Running warm up/down 4:27 [2] 0.9 km (4:57 / km)
shoes: Asics Gel-1100

AM Warm up run.
2:14
2:13

Speed Skating Training 34:00 [3]
shoes: Asics Gel-1100

Imitation program
6x(10a-20b-10a-20b-10a-20b) R3'
a:dryskate (knee ankle)
b:JJ's fast (as fast as you can,stay low)
Quads were so sore they were cramping.

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

AM Warm down spin.

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

AM Stretch.

Regeneration 5:00 [0]

PM Legs up on the wall.

Orienteering 35:29 [3] 5.9 km (6:01 / km)
shoes: La Sportiva Crosslite

PM TNT on the St. Andrews/Hillhurst Area map. Started right outside my house. Quads were sore from morning training.

Sunday Feb 14, 2010 #

Cycling 17:24 [2] 5.74 km (3:02 / km)
shoes: Asics Gel-1100

PM Bike to and back from the Oval.

Running warm up/down 4:32 [2] 0.9 km (5:02 / km)
shoes: Asics Gel-1100

PM Warm up run.
2:20
2:11

Speed Skating Training 1:00:00 [3]

PM Short track ice. Skated a 8.96 with ease, Mikhail fell in front of me and I started to stand up a bit.

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

PM Warm down spin.

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

PM Stretch.

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