Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 4, 2010:

activity

time

miles

Speed Skating Training

6:39:30

Cycling

2:36:19

19.88

32.0

Running

1:07:04

5.31

8.55

Flexibility

1:05:00

Regeneration

50:00

Strength

40:00

Total

12:57:53

25.2

40.55

[1-5]

11:02:53

3:00

0:00

» now

Saturday Dec 4, 2010 #

Cycling 22:18 [2] 5.74 km (3:53 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:10:00 [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.

Cycling 13:28 [2] 3.3 km (4:05 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from work.

Friday Dec 3, 2010 #

Cycling 22:32 [2] 5.74 km (3:56 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:24 [2] 0.45 km (5:20 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [3]

AM Short track ice.

Running warm up/down 6:42 [2] 0.9 km (7:27 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

AM Stretch.

Cycling warm up/down 7:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Speed Skating Training 30:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Jump program.

Running warm up/down 9:56 [2] 1.8 km (5:31 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

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

PM Stretch.

Thursday Dec 2, 2010 #

Cycling 21:30 [3] 5.74 km (3:45 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:23 [2] 0.45 km (5:18 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [3]

AM Short track ice. Felt tired and not explosive.
Flyer #1-8.99 slipped
Flyer #2-8.97

Running warm up/down 8:41 [2] 1.35 km (6:26 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

Flexibility 15:00 [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.

Speed Skating Training 9:30 [3]
shoes: Nike Air Pegasus 25 2010

PM Technique.
Weight transfer 2x90" .
Side push 2x 15m/leg .
Single leg cable 2x8times/leg.
Cable 1x high resistance/ 2x easy.

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

PM Warm down jog practicing passing on a track like short track.

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

PM Stretch.

Regeneration 10:00 [0]

PM Ice bath.

Wednesday Dec 1, 2010 #

Cycling 22:17 [2] 5.74 km (3:53 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:21 [2] 0.45 km (5:13 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [3]

AM Short track ice.

Running warm up/down 6:02 [2] 0.9 km (6:42 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

Regeneration 30:00 [0]

PM Feet in hot water.

Tuesday Nov 30, 2010 #

Cycling 21:14 [2] 5.74 km (3:42 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Running warm up/down 8:14 [2] 1.35 km (6:06 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

Flexibility 10:00 [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.

Strength 40:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Regeneration 10:00 [0]

PM Hot cold sitting in the shower, started with warm finished with cold 1' alternating.

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