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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 11, 2010:

activity # timemileskm+m
  Speed Skating Training6 8:17:50
  Cycling6 2:21:04 21.4 34.44
  Running6 1:43:00 7.51 12.09
  Flexibility4 54:00
  Regeneration3 35:00
  Strength1 35:00
  Total6 14:25:54 28.91 46.53
  [1-5]6 12:56:54

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SuMoTuWeThFrSa

Saturday Dec 11, 2010 #

Cycling 20:48 [2] 5.74 km (3:37 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 4:44 [2] 0.9 km (5:16 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:00:00 [2]

AM Short track ice.

Running 18:30 [2]
shoes: Nike Air Pegasus 25 2010

AM Jog practicing passing on a track like short track.

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

AM Stretch.

Friday Dec 10, 2010 #

Cycling 22:06 [2] 5.74 km (3:51 / 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 1:30:00 [3]

AM Short track ice.

Running warm up/down 4:47 [2] 0.9 km (5:19 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

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

PM Jump program.

Thursday Dec 9, 2010 #

Cycling 20:41 [2] 5.74 km (3:36 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:21 [2] 0.9 km (5:57 / 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 6:12 [2] 0.9 km (6:53 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

AM Stretch.

Running warm up/down 5:06 [2] 0.9 km (5:40 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 7:50 [3]
shoes: Nike Air Pegasus 25 2010

PM Imitations.
Dry skate w/ 10" holding 2x 14times.
Single leg cable 2x 5times/ leg with 3 sec hold.
Cable x-over 2x15m meduim resistance.

Running 17:05 [2]
shoes: Nike Air Pegasus 25 2010

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

Flexibility 9:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Regeneration 10:00 [0]

PM Ice bath.

Wednesday Dec 8, 2010 #

Cycling 20:54 [2] 5.74 km (3:38 / 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 2:58 [2] 0.45 km (6:36 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

Regeneration 15:00 [0]

PM Feet in hot water.

Tuesday Dec 7, 2010 #

Cycling 20:11 [2] 5.74 km (3:31 / 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 1:10:00 [3]

AM Short track ice.

Running warm up/down 6:22 [2] 0.9 km (7:04 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

AM Stretch.

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

PM Warm up run.

Strength 35:00 [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.

Monday Dec 6, 2010 #

Cycling 21:24 [2] 5.74 km (3:44 / 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 [2]

AM Short track ice.

Running warm up/down 2:37 [2] 0.45 km (5:49 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

PM Warm up run.

Running 8:35 [4] 2.64 km (3:15 / km)
shoes: Nike Air Pegasus 25 2010

PM Running intervals.
2x 1L R= 2x working time.
Lap #1- 1:19
Lap #2- 1:16
R-4:18
2x 3' R=3' HR=90%~100%.
First interval 850m just short of 2 laps.
Second interval 890m just short of 2 laps.

Running warm up/down 10:20 [1] 1.35 km (7:39 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

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

PM Stretch.

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