Cycling 19:21 [2] 5.74 km (3:22 / km)
shoes: Asics Gel-1100
AM Bike to and back from the Oval for physio.
Cycling 19:28 [2] 5.74 km (3:23 / km)
PM Bike to and back from the Oval for work.
Note
Went to U of C physio, no running for 3 or more weeks! Injured part of my hip flexor (left side) because part of my hip is too week and my hip flexor has shrunk because of skating. (position, being low)
Cycling 12:19 [3] 5.11 km (2:25 / km)
shoes: Northwave Revolution Road Shoe
PM Cycle, full legging and upper and gloves. (-3)
Average 25.2 km/h
Max Speed 32.1 km/h
116.9 kilometers to date. (Accumulative from before and now 2751.5 Kilomiters to date)
Speed Skating Training 16:40 [3]
shoes: Asics Gel-1100
PM Cables (10-20-10 r1') R3' (10-10-10-10 r1') /leg. Outside at home, cold -3.
Strength 21:00 [4]
PM Strengh for my hip to make my hip flexor stop hurting after a run. Did both sides to keep them the same.
Side-lying hip abduction- 3x15reps/leg hold for 5 seconds.
Knees together (with band on ankles) moving leg out to side- 3x15reps/leg hold for 5 seconds.
1:45/leg.
Map Read 15:00 [0]
PM Studying JWOC 2010 sprint, middle, long and relay maps.