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Training Log Archive: D-MAN

In the 7 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
Cycling	5	6:54:31	119.05		191.6
Speed Skating Training	2	2:02:30
Orienteering	1	40:28	2.92	(13:51)	4.7	(8:37)
Running	3	39:54	1.4		2.25
Biking	2	27:41	3.57		5.74
Regeneration	1	14:00
Inlining	1	10:00
Core	1	8:00
Total	7	11:17:04	126.94		204.29
[1-5]	7	11:03:04

2:29

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Saturday Jul 31, 2010 #

Cycling 2:15:47 [3] 70.18 km (1:56 / km)
shoes: Northwave Revolution Road Shoe

AM/PM Ride up COP and down Old Banff Coach Road/Springbank Rd until it ends then back and cut to the Trans Canada into Calgary. Nice 20 C, light wind E 13 km/h at the start of the ride. By the end of the ride it was 22 C with a E wind at 9 km/h.
Average 31.1 km/h
Max Speed 78.2 km/h
1527.1 kilometers to date. (Accumulative from before and now 4532.3 Kilomiters to date)

Friday Jul 30, 2010 #

Cycling 30:40 [2] 10.06 km (3:03 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to the Oval. PM Bike from the Oval to Jacob's house and then home.

Running warm up/down 6:58 [2] 1.35 km (5:10 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run on the Oval track.

Speed Skating Training 40:00 [2]

AM Short track ice for the first time this season.

Speed Skating Training 4:30 [3]
shoes: Nike Air Pegasus 25 2010

AM Cables Crossovers both direstions.
3 x 45" (both direction) r 45" after every 45" of work.

Speed Skating Training 10:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Initations. 5 different types.
Dry skate single leg forwards and backwards 30"/leg.
r 30"
Basic extend leg sideways twice then hop 30"/leg.
r 30"
Baby steps with a small side hop alternating directions 1'
r 30"
Basic with small side hops 30"/leg.
r 30"
Weight transfer with a small hop from foot to foot 1'
R 5'
Did two sets.

Speed Skating Training 9:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Low walks.
3(40" low walk/20" basic position with a two leg jump vertically every 5"x3')

Cycling warm up/down 6:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Running warm up/down 4:12 [2] 0.9 km (4:40 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 10:00 [4]
shoes: Nike Air Pegasus 25 2010

AM Short weight program.

Cycling 28:08 [2] 10.06 km (2:48 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to the Oval for work, then to Jacob's house, and then home.

Thursday Jul 29, 2010 #

Cycling 1:32:11 [3] 45.12 km (2:03 / km)
shoes: Northwave Revolution Road Shoe

PM Ride up COP and down Old Banff Coach Road for a tiny bit then down 101 St SW. Nice 22 C, light wind N 9 km/h at the start of the ride. By the end of the ride it was 25 C with a E wind at 11 km/h. Legs and ass really sore from the speed skating training in the morning yesterday.
Average 29.4 km/h
Max Speed 61.2 km/h
1456.9 kilometers to date. (Accumulative from before and now 4462.1 Kilomiters to date)

Cycling 17:30 [2] 5.74 km (3:03 / km)

PM Bike to and back from the Oval for work.

Wednesday Jul 28, 2010 #

Cycling 16:15 [2] 5.74 km (2:50 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 9:14 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training warm up/down 9:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Dynamic warm up with a few 3 running accelerations.

Speed Skating Training 40:00 [3]
shoes: Nike Air Pegasus 25 2010

AM A bunch of strench exercises (speed skating specific and not) outside on the soccer feild.

Running warm up/down 10:00 [2]
shoes: La Sportiva Crosslite #2 2010

PM Warm up from before the FWOC Wednesday night meet at River park.

Orienteering race 40:28 [5] 4.7 km (8:37 / km)
shoes: La Sportiva Crosslite #2 2010

PM FWOC Wednesday night meet at River Park. Actually "mp" because Jane decided to hide the Controls in the thickets (should have read my descriptions). I spent alot of time running around checking everything because the controls wern't there. Missed the three controls that were inside the thickets. Legs and ass already starting to feel sore from the mornings speed skating training.

Tuesday Jul 27, 2010 #

Biking 15:21 [2] 5.74 km (2:40 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Core 8:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core.

Running 9:30 [2]
shoes: Nike Air Pegasus 25 2010

PM Short easy run outside around the Oval with Troy.

Cycling 1:28:00 [3] 44.7 km (1:58 / km)
shoes: Northwave Revolution Road Shoe

PM Ride up COP and down Old Banff Coach Road for a bit. Nice 21 C with a decent wind out of the south at 25 km/h.
Average 30.5 km/h
Max Speed 69.6 km/h
1411.8 kilometers to date. (Accumulative from before and now 4417.0 Kilomiters to date)

Regeneration 14:00 [0]

PM Cold Bath 8' in / 1' out / 2' in / 1' out / 2' in. Legs felt awesome after.

Monday Jul 26, 2010 #

Note

Rest Day.

Biking 12:20 [1]
shoes: Nike Air Pegasus 25 2010

PM Around Calgary with Darius.

Sunday Jul 25, 2010 #

Inlining 10:00 [3]

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