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Training Log Archive: D-MAN

In the 7 days ending Aug 28, 2010:

activity # timemileskm+m
  Cycling6 7:37:17 68.34 109.99
  Speed Skating Training4 6:08:00
  Strength2 3:10:00
  Flexibility4 1:42:00
  Regeneration1 15:00
  Core2 12:00
  Total6 19:04:17 68.34 109.99
  [1-5]6 17:07:17

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Saturday Aug 28, 2010 #

Cycling 2:00:00 [3] 58.33 km (2:03 / km)
shoes: Northwave Revolution Road Shoe

PM Ride with Aaron and Troy out Sarcee, down Old Banff Coach Road and back on the Trans Canada. A cool 16 C with a SE wind at 25 km/h.
Average 29.2 km/h
Max Speed 81.8 km/h
1900.2 kilometers to date. (Accumulative from before and now 4905.4 Kilomiters to date)

Friday Aug 27, 2010 #

Cycling 19:42 [2] 5.74 km (3:26 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 8:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Flexibility 7:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

Cycling 17:14 [2] 5.74 km (3:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 15:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Cycling 35:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Cycling Intervals (stationary bike)
4×(5'/r3') R6' 3×(5'/r3')

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

Flexibility 20:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Thursday Aug 26, 2010 #

Cycling 19:12 [2] 5.74 km (3:21 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 6:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

Cycling 18:23 [2] 5.74 km (3:12 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Strength 1:25:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Core 5:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Core.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

Regeneration 15:00 [0]

PM Ice bath.

Wednesday Aug 25, 2010 #

Cycling 18:59 [2] 5.74 km (3:18 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 6:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:20:00 [2]

AM Short track ice.

Cycling 18:14 [2] 5.74 km (3:11 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 8:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Speed Skating Training 15:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Dryland Tech/Skating Specific Strength-
Stactic cable- 2×10ts/leg (L-R-L)
Cable Side Push- 3×10ts/leg
Forward-Side-Recovery Step- 2×12 steps
X-over Jumps On Skating Position- 2×15m

Core 7:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core Drills- 2×2'30" front bridge / 2×1' side to side.

Cycling 20:00 [2]
shoes: Nike Air Pegasus 25 2010

PM High RPM spin.

Flexibility 20:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Tuesday Aug 24, 2010 #

Cycling 19:05 [2] 5.74 km (3:19 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 6:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Flexibility 30:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

Cycling 18:30 [2] 5.74 km (3:13 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 6:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Speed Skating Training 33:00 [3]
shoes: Nike Air Pegasus 25 2010

Dryland Tech/Skating Specific Strength-
X-over Imitation- 3×20m
Stactic cable- 2×10ts/leg (L-R-L)
Cable X-over- 3×20m
Main Prog.- 6(40"basic+3jumps+1'run) R10'
6(30"basic+25squats+10jumps+1'run)
Could barley run because of my left big toe was really sore from stubbing it.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

Flexibility 15:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Monday Aug 23, 2010 #

Cycling 17:58 [2] 5.74 km (3:08 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Strength 1:45:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Sunday Aug 22, 2010 #


Long Course 9 - Splits

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