Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 22, 2011:

activity

time

miles

Speed Skating Training

7:22:00

Cycling

4:16:17

21.49

34.58

Strength

1:30:00

Running

41:12

4.19

(9:49)

6.75

(6:06)

Flexibility

30:00

Core

24:30

Regeneration

20:00

Total

15:03:59

25.68

41.33

[1-5]

14:13:59

3:08

0:00

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Saturday Jan 22, 2011 #

Cycling 22:23 [2] 5.88 km (3:48 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to the Oval, to work and home.

Running warm up/down 5:16 [2] 0.9 km (5:51 / 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 8:37 [1] 1.35 km (6:23 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

Core 12:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Core and upper/lower body strength.
1 x 12'.

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

AM Stretch.

Friday Jan 21, 2011 #

Cycling 22:25 [2] 5.74 km (3:54 / 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.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

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

PM Warm up spin.

Cycling 6:40 [3]
shoes: Nike Air Pegasus 25 2010

PM Biking Intervals.
4x (90"high load - r 30'' - 10"sprint off the seat) R 4'.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

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

PM Stretch.

Thursday Jan 20, 2011 #

Cycling 21:39 [2] 5.74 km (3:46 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 5:16 [2] 0.9 km (5:51 / 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 6:04 [1] 0.9 km (6:44 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down run.

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

PM Warm up spin.

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

PM Weights.

Core 6:30 [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 19, 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 1:00:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Short track ice.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Cycling 12:14 [5]
shoes: Northwave Revolution Road Shoe

PM MAP bike test.
Weight - 71.05 kg
Final watts - 400 - total watts 406
Watts per kg 5.71

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

Tuesday Jan 18, 2011 #

Cycling 22:15 [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 5:16 [2] 0.9 km (5:51 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:05:00 [2]

AM Short track ice.

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

AM Warm down spin.

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

PM Warm up spin.

Speed Skating Training 11:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Cable single leg squats 4x 8times/leg, 3 sec hold at bottom(left, right, left).
Cable cross over high resistance 3x 20m.

Cycling warm up/down 20:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

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

PM Stretch.

Monday Jan 17, 2011 #

Cycling 21:48 [2] 5.74 km (3:48 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:32 [2] 0.9 km (6:09 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:25:00 [2]

AM Short track ice.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Running warm up/down 5:11 [2] 0.9 km (5:46 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

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

PM Weights.

Core 6:00 [3]

PM Core.

Regeneration 10:00 [0]

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

Sunday Jan 16, 2011 #

Speed Skating Training 6:00 [3]

PM 300 up/downs.
50 x 6 R 3'

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