Speed Skating Training 24:00 [3]
shoes: Asics Gel DS Trainer 12
PM Imitation program, 10 exercises - Weight Transfer, Dry SkateNice evening 17 C.
4(2 exercises 30'' each)r60'' going through all 10 exercises. (R5')
1. Weightt Transfer
Weight Transfer only. Arms on the back
Basic position, just 'slide' hip across (side-to-side), feet stay on the ground the whole time.
2. Dry Skate
Dry Skate (one spot). Arms on the back
Basic position, as above, but after extension, lift off foot and let the leg return in recovery position. ( foot and knee hang straight down)
------------------------------------------------------------------------------------------------------------
3. Dry Skate
Dry Skate, basic position, with diagonal step forward (only 1 foot length) No armswing'2-footing" it, extend the pushing leg but keep both heels on the ground. If the trailing heel come off the ground the step is too far forward or sideways.
4. Dry Skate jumps
Dry Skate, with diagonal step forward,swing both arms, try NOT to accelerate forward or increase tempo. Foot leaves the ground after push-off and that leg recovers, just like in skating.
------------------------------------------------------------------------------------------------------------
5. 'Cross backs'
Two cross-over steps (same for both directions) and then cross the leg behind the other, full extension, keeping toes pointing forward.
6. Baby Steps & Shuffle
Baby Steps (30") and Shuffle (30")
Heel-to-toe, single track and then "heels on the ground'-shufle forward.
------------------------------------------------------------------------------------------------------------
7. Double Hop
Double hop skate, same as in #4, but once you're on the supporting leg, do a little hop 'on-the-spot' before taking the diagonal step again.
8. 'Square dance'
Basic position and 'zig-zag', single leg forward jump, then a sideways jump from that same leg, landing on the other leg, then repeat cycle.
------------------------------------------------------------------------------------------------------------
9. Side Steps
In basic position, lift up one leg and 'fall' in that direction, catch yourself and keep going in same direction. These can be done at higher intensity and become side jumps and even max explosive jumps. 30''/leg.
10. Cross-overs
Preferably on a small hill/incline, did them on flat ground. Look straight forward, not up the hill.
------------------------------------------------------------------------------------------------------------
Running 21:58 [3] 5.11 km (4:18 / km)
shoes: Asics Gel Kayano 13
PM Late night run around the Calgary loop. Nice 15 C winds very light SW 9 km/h, didn't even notice it. Picking it up every km. Wore my new singlet and the seams are close to my nipples so it rubs them, might even be the fabric because it feels a little bit ruffer than my other shirts, think i'm going to have to tape my nipples.
1km - 4:36.70
2km - 4:24.00
3km - 4:22.76
4km - 4:18.35
5km - 3:57.09 21:38.90
5.11km - 21:58.86