Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 18, 2010:

activity

time

miles

Speed Skating Training

9:55:30

Cycling

2:54:51

21.4

34.44

Strength

2:50:00

Running

1:39:34

6.56

10.56

Regeneration

55:00

Flexibility

50:00

Core

17:30

Total

19:22:25

27.96

45.0

[1-5]

17:37:25

5:04

0:00

» now

Saturday Sep 18, 2010 #

Cycling 16:30 [2] 5.74 km (2:52 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:36 [2] 0.45 km (5:47 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Running 40:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Stair program. 4(10') R4'.

Running warm up/down 3:50 [2] 0.45 km (8:31 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run backwards.

Friday Sep 17, 2010 #

Cycling 18:29 [2] 5.74 km (3:13 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:11 [2] 0.9 km (5:46 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:20:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Short track ice.

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

PM Warm up spin.

Cycling 21:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Biking Intervals- 4(3'on/3'off(easy spin) ( with 6" sprint every 54").

Running warm up/down 5:37 [2] 0.9 km (6:14 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Thursday Sep 16, 2010 #

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

AM/PM Bike to and back from the Oval.

Running warm up/down 5:02 [2] 0.9 km (5:36 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [3]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Running warm up/down 5:24 [2] 0.9 km (6:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Strength 1:20:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Speed Skating Training 1:00:00 [2]

PM Short track ice.

Core 10:30 [4]

PM Core.

Regeneration 15:00 [0]

PM Ice bath.

Wednesday Sep 15, 2010 #

Cycling 18:27 [2] 5.74 km (3:13 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM BIke to and back from the Oval.

Running warm up/down 5:57 [2] 0.9 km (6:37 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:05:00 [2]

AM Short track ice.

Speed Skating Training 25:00 [2]

AM Went straight from the short track onto the long track ice.

Running warm up/down 4:09 [2] 0.9 km (4:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

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

PM Technical Program-
Static cable 2x10/L-R-L
X-over imitation 2x20m
Cable X-over 2x20m

Speed Skating Training 1:15:00 [2]

PM Short track ice.

Tuesday Sep 14, 2010 #

Cycling 18:27 [2] 5.74 km (3:13 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:44 [2] 0.9 km (6:22 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

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

AM Stretch.

Running warm up/down 4:40 [2] 0.9 km (5:11 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Running 1:30 [3] 0.66 km (2:16 / km)
shoes: Nike Air Pegasus 25 2010

PM Short Running Interval-6(15"on/45"off).

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

PM Specific Strength- Cable X-over 3x20metres (2 hard, 1 easy).

Speed Skating Training 31:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Imitations-
4x (30"/leg SLB with 3SL jumps + 20 squats + 1' basic + 15 jumps + 1' AeP run).
R 6'
2x90"dryskate, 2x90"hight skate jump, 2x90"wide skate jump.
90" on 90" off.

Cycling warm up/down 20:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

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

PM Stretch.

Regeneration 20:00 [0]

PM Feet in hot water.

Monday Sep 13, 2010 #

Cycling 18:33 [2] 5.74 km (3:14 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:12 [2] 0.9 km (5:47 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Running warm up/down 4:42 [2] 0.9 km (5:13 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Strength 1:30:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Core 7:00 [4]

PM Core.

Regeneration 20:00 [0]

PM Feet in hot water.

« Earlier | Later »