Cycling 21:57 [2] 5.74 km (3:49 / km)
shoes: Nike Air Pegasus 25 2010
AM/PM 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.
Running warm up/down 7:10 [2] 1.35 km (5:19 / km)
shoes: Nike Air Pegasus 25 2010
AM Warm down run.
Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 25 2010
PM Warm up spin.
Running 15 [4] 0.09 km (2:47 / km)
shoes: Nike Air Pegasus 25 2010
PM Running sprints 3x30m.
Running 5:56 [4] 1.8 km (3:18 / km)
shoes: Nike Air Pegasus 25 2010
PM Running intervals. 4x1 lap (450m) R 3'. Took it easy.
Lap #1----1:26
Lap #2----1:34
Lap #3----1:33
Lap #4----1:23
Running warm up/down 8:18 [2] 1.35 km (6:09 / km)
shoes: Nike Air Pegasus 25 2010
PM Warm down run.
Flexibility 20:00 [0]
shoes: Nike Air Pegasus 25 2010
PM Stretch.
Regeneration 30:00 [0]
PM Feet in hot water.