Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 8, 2011:

activity

time

miles

Speed Skating Training

6:52:30

Cycling

3:52:58

35.64

57.36

Running

2:43:07

15.83

25.47

Strength

2:20:00

Flexibility

1:16:00

Core

48:00

Regeneration

20:00

Total

18:12:35

51.47

82.83

[1-5]

16:36:35

4:00

0:00

» now

Saturday Jan 8, 2011 #

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 5:38 [2] 0.9 km (6:16 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

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

AM/PM Stairs running.
6 x 5'on 5'off.

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

PM Core and upper/lower body strength.
3 x 10' R 4'

Friday Jan 7, 2011 #

Cycling 21:46 [2] 5.74 km (3:48 / 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 1:20:00 [3]

AM Short track ice.

Running warm up/down 3:28 [1] 0.45 km (7:42 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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

AM Stretch.

Cycling 27:30 [2] 7.89 km (3:29 / km)
shoes: Nike Air Pegasus 25 2010

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

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 24:20 [3]
shoes: Nike Air Pegasus 25 2010

PM Specific strength.
2x 4x(basic 30"+ 15squats + 10jumps+ 40"running) R6'
Cable intervals
2x (1'-1'-45"-45"-30"-30") r=working time R6'

Running warm up/down 6:38 [1] 0.9 km (7:22 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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

PM Stretch.

Thursday Jan 6, 2011 #

Cycling 21:18 [2] 5.74 km (3:43 / 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 1:25:00 [3]

AM Short track ice.

Running warm up/down 3:11 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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

AM Stretch.

Cycling 20:16 [2] 5.74 km (3:32 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 5:01 [2] 0.9 km (5:34 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Strength 1:10:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Core 6:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core.

Regeneration 10:00 [0]

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

Wednesday Jan 5, 2011 #

Cycling 22:08 [2] 5.74 km (3:51 / 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 1:05:00 [3]

AM Short track ice.

Running 29:00 [3] 7.06 km (4:06 / km)
shoes: Nike Air Pegasus 25 2010

AM Running intervals.
3x 3'on/ 3'off R3' 4x 5' (20"fast/40"medium) R3'.
For the 3' intervals was doing just under two laps each time except the first one was a little shorter, calculated it to be 2.5 km for all three sets. For the 5' intervals was doing just over 2.5 laps, calculated it to be 4.56 km for all four sets.

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

AM Stretch.

Tuesday Jan 4, 2011 #

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

AM Warm up run.

Speed Skating Training 1:00:00 [3]

AM Short track ice.

Running warm up/down 3:11 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

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

PM Stretch.

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

PM Warm up spin.

Strength 1:10:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights.

Core 6:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core.

Regeneration 10:00 [0]

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

Monday Jan 3, 2011 #

Cycling 21:22 [2] 5.74 km (3:43 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 2:26 [2] 0.45 km (5:24 / 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 5:17 [2] 0.9 km (5:52 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

AM Stretch.

Cycling 21:43 [2] 5.74 km (3:47 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 4:57 [2] 0.9 km (5:30 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 26:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Running and imitation 2 x 20', 1 x 12'.
2x 10x1'imitation/1'running
break down dryskate/weight transfer/forward dryskate/backward dryskate/low walk.
1x 6x1'imitation/1'running
break down dryskate/weight transfer/forward dryskate/backward dryskate/low walk/low walk-last 30'' fast.

Running 26:00 [3] 5.2 km (5:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Running portion of the program. Averaging 200m every 1' run.

Core 6:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Leg raising 4x 90" R90''.

Running warm up/down 5:57 [1] 0.9 km (6:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

Flexibility 6:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Stretch.

Sunday Jan 2, 2011 #

Running 21:50 [3] 5.11 km (4:16 / km)
shoes: La Sportiva Crosslite #2 2010

PM Run around the Calgary loop. -2C, wind N9 km/h. Slushy roads with some bare pavement.

Speed Skating Training 2:10 [3]

PM 100 up/downs.

Cycling 12:17 [2] 3.55 km (3:28 / km)
shoes: Etnies

PM Bike to and back from Banff Trail station.

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