Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 15, 2011:

activity

time

miles

Speed Skating Training

7:54:20

Cycling

3:07:15

27.17

43.73

Strength

1:30:00

Running

1:15:54

8.31

(9:08)

13.37

(5:41)

Regeneration

50:00

Flexibility

46:00

Core

42:00

Total

16:05:29

35.48

57.1

[1-5]

14:29:29

3:13

0:00

» now

Saturday Jan 15, 2011 #

Cycling 21:34 [2] 5.74 km (3:45 / km)

AM/PM Bike to and back from the Oval.

Running warm up/down 2:32 [2] 0.45 km (5:38 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

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

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

Speed Skating Training 1:00:00 [2]

AM Short track ice.

Running warm up/down 5:55 [2] 0.9 km (6:34 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

Friday Jan 14, 2011 #

Cycling 23:37 [2] 5.74 km (4:07 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:26 [2] 0.9 km (6:02 / 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 6:06 [1] 0.9 km (6:47 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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

AM Stretch.

Running warm up/down 4:49 [2] 0.9 km (5:21 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Running 6:40 [3] 2.12 km (3:09 / km)
shoes: Nike Air Pegasus 25 2010

PM Running Intervals. For the 90" did 1 lap (450m) each time and fro the 10" did 80m each time.
4x (90"-r30"- 10"sprint) R 4'

Running warm up/down 3:10 [1] 0.45 km (7:02 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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

PM Stretch.

Thursday Jan 13, 2011 #

Cycling 20:40 [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 1:56 [2] 0.45 km (4:18 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:00:00 [2]

AM Short track ice.

Running warm up/down 6:03 [1] 0.9 km (6:43 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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 45:00 [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 12, 2011 #

Cycling 22:20 [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 5:19 [2] 0.9 km (5:54 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Cycling 9:34 [2] 3.55 km (2:42 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Banff Trail station.

Regeneration 20:00 [0]

PM Feet in hot water.

Tuesday Jan 11, 2011 #

Cycling 22:53 [2] 5.74 km (3:59 / 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 1:25:00 [3]

AM Short track ice.

Running warm up/down 6:23 [1] 0.9 km (7:06 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

Cycling warm up/down 8:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Speed Skating Training 19:20 [3]
shoes: Nike Air Pegasus 25 2010

PM
Specific strength
2x4 (30'' basic + 15 squats+10 jumps+ 40''running ) R5'
Cable intervals
2x4x30"on /45"off R4'

Running warm up/down 5:53 [2] 0.9 km (6:32 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down run.

Regeneration 10:00 [0]

PM Ice bath.

Monday Jan 10, 2011 #

Cycling 21:18 [2] 5.74 km (3:43 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 4:38 [2] 0.9 km (5:09 / 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 6:15 [1] 0.9 km (6:57 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

AM Stretch.

Running 4:49 [2] 0.9 km (5:21 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Strength 45:00 [4]
shoes: Nike Air Pegasus 25 2010

AM/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.

Sunday Jan 9, 2011 #

Cycling 21:19 [2] 5.74 km (3:43 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval to watch racing.

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