Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 23, 2010:

activity

time

miles

Speed Skating Training

8:47:40

Cycling

3:52:31

28.72

46.22

Running

1:45:45

8.95

14.4

Strength

1:30:00

Flexibility

1:20:00

Regeneration

20:00

Core

6:00

Total

17:41:56

37.67

60.62

[1-5]

16:01:56

4:02

0:00

» now

Saturday Oct 23, 2010 #

Cycling 18:26 [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 5:16 [2] 0.9 km (5:51 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

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

AM General strength body weight circuit 2x10' R5'

Running 15:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Stairs running.

Running 25:35 [2] 4.5 km (5:41 / km)
shoes: Nike Air Pegasus 25 2010

PM Running 9 laps of the Oval.

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

PM Stretch.

Friday Oct 22, 2010 #

Cycling 24:39 [2] 7.46 km (3:18 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to the Oval, to Home Depot and back home.

Running warm up/down 2:40 [2] 0.45 km (5:56 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

Cycling warm up/down 13:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Flexibility 12:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

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

PM Warm up run.

Speed Skating Training 24:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Stairs Interval- 3x4' R4'
R6'
Running Interval up/downhill- 3x4' with 4x15" low walks at the end of each minute. R4'

Running warm up/down 15:00 [2] 2.25 km (6:40 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

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

PM Stretch.

Cycling 28:48 [2] 10.06 km (2:52 / km)
shoes: Etnies

PM Bike to and back from Jacob's house.

Thursday Oct 21, 2010 #

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

PM Stretch.

Cycling 18:47 [2] 5.74 km (3:16 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Cycling warm up/down 4:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

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

AM Warm down spin.

Flexibility 8:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

Cycling 7:53 [2]
shoes: Nike Air Pegasus 25 2010

AM Bike from the Oval to work and back.

Running warm up/down 2:33 [2] 0.45 km (5:40 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Regeneration 10:00 [0]

PM Ice Bath.

Wednesday Oct 20, 2010 #

Cycling 19:26 [2] 5.74 km (3:23 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 6:05 [2] 0.9 km (6:46 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [2]

AM Short track ice.

Running warm up/down 5:27 [2] 0.9 km (6:03 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 16:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Technical Program.
Single leg cable on squar foam- 3x8/leg LRL legs.
Side push w/ cables- 2x 20m both legs.
Dry skate- 2x1' R3'
Cable x-over- 3x20m easy.

Running warm up/down 10:00 [1] 1.35 km (7:24 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

Tuesday Oct 19, 2010 #

Cycling 18:24 [2] 5.74 km (3:12 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

C • old mate 2

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 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

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

AM Stretch.

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

PM Warm up spin.

Speed Skating Training 32:40 [4]
shoes: Nike Air Pegasus 25 2010

PM Imitations.
Dryskate w/ 15" hold at recovery 3x10/leg r3'
Cable intervals 3x 3x (45"slow/15"fast) R3'
4x (1' basic +10 in-n-out jumps + 1'AeP run)

Running warm up/down 8:07 [1] 0.9 km (9:01 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog slow.

Regeneration 10:00 [0]

PM Ice bath.

Monday Oct 18, 2010 #

Cycling 18:04 [2] 5.74 km (3:09 / 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 1:30:00 [3]

AM Short track ice.

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

AM Warm down spin.

Cycling 18:04 [2]
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 4:18 [2] 0.9 km (4:47 / 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 6:00 [4]

PM Core.

« Earlier | Later »