Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 30, 2010:

activity

time

miles

Speed Skating Training

7:27:00

Cycling

3:08:50

22.74

36.59

Running

1:51:49

10.97

17.65

Flexibility

1:25:00

Strength

1:15:00

Core

37:00

Total

15:44:39

33.7

54.24

[1-5]

14:19:39

3:18

0:00

» now

Saturday Oct 30, 2010 #

Cycling 18:04 [2] 5.74 km (3:09 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:10 [2] 0.9 km (5:44 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Core 30:00 [3]
shoes: Nike Air Pegasus 25 2010

AM General strength body weight circuit 3x10' R5'.

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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

PM Stretch.

Friday Oct 29, 2010 #

Cycling 19:47 [2] 5.74 km (3:27 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:42 [2] 0.45 km (6:00 / 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 15:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

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

AM Stretch.

Running warm up/down 4:51 [2] 0.9 km (5:23 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Running 16:00 [3] 4.5 km (3:33 / km)
shoes: Nike Air Pegasus 25 2010

PM Running intervals- 4' on 4' off, did 2 1/2 laps each 4' of the 450m track.

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

PM Stretch.

Thursday Oct 28, 2010 #

Cycling 19:51 [2] 5.74 km (3:27 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:28 [2] 0.45 km (5:29 / 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 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 5:05 [2] 0.9 mi (5:39 / mi)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Cycling 11:06 [5]
shoes: Northwave Revolution Road Shoe

PM MAP bike test. Jump test 70.3.

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

PM Warm down spin.

Wednesday Oct 27, 2010 #

Cycling 19:23 [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 2:38 [2] 0.45 km (5:51 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [3]

AM Short track ice.

Running warm up/down 5:09 [2] 0.9 km (5:43 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 17:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Technical Program-
Weight transfer 2x1' R90''
Single leg dryskate breakdown on squar foam 3x 90" R90"
Single leg cable on squar foam 3x8/leg-L-R-L w/ 2" pause R2'
Cable x-over easy 3x20m R90''

Running warm up/down 20:00 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down jog practicing passing for when on short track ice.

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

PM Stretch.

Tuesday Oct 26, 2010 #

Cycling 26:16 [2] 7.89 km (3:20 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to the Oval, to Northhill Mall and home.

Running warm up/down 5:08 [2] 0.9 km (5:42 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [2]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Running warm up/down 5:21 [2] 0.9 km (5:57 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

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

PM Warm up spin.

Cycling 30 [5]
shoes: Nike Air Pegasus 25 2010

PM 30 second windgate test.

Monday Oct 25, 2010 #

Cycling 18:53 [2] 5.74 km (3:17 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:47 [2] 0.45 km (6:11 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Running warm up/down 4:30 [2] 0.9 km (5:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Strength 1:15:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Core 7:00 [4]

PM Core.

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