Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 12, 2011:

activity

time

miles

Speed Skating Training

7:04:00

Cycling

3:24:49

21.4

34.44

Running

1:10:53

2.24

3.6

Strength

50:00

Flexibility

34:00

Core

32:00

Regeneration

30:00

Total

14:05:42

23.64

38.04

[1-5]

13:01:42

3:23

0:00

» now

Saturday Feb 12, 2011 #

Cycling 19:45 [2] 5.74 km (3:26 / km)
shoes: Etnies

PM Bike to and back from the Oval to watch the Long Track World Allround Speedskating Championships.

Friday Feb 11, 2011 #

Cycling 20:20 [2] 5.74 km (3:33 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Speed Skating Training 1:00:00 [3]

AM Short track ice.

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

AM Warm down jog.

Flexibility 4:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

Cycling 20:00 [3]
shoes: Nike Air Pegasus 25 2010

AM/PM Circuit program. Biking 20'.
2x(10'biking +10'GS circruit+3'running+1'basic position+2'running + 1'basic position +3'running)

Core 20:00 [3]
shoes: Nike Air Pegasus 25 2010

AM/PM Circuit program. Core and upper/lower body strength. 20'.
2x(10'biking +10'GS circruit+3'running+1'basic position+2'running + 1'basic position +3'running)

Speed Skating Training 4:00 [3]
shoes: Nike Air Pegasus 25 2010

AM/PM Circuit program. Basic position 4'.
2x(10'biking +10'GS circruit+3'running+1'basic position+2'running + 1'basic position +3'running)

Running 16:00 [3]
shoes: Nike Air Pegasus 25 2010

AM/PM Circuit program. Running 16'.
2x(10'biking +10'GS circruit+3'running+1'basic position+2'running + 1'basic position +3'running)

Thursday Feb 10, 2011 #

Cycling 21:20 [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 5:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [3]

AM Short track ice at C.O.P.

Running warm up/down 7:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

Flexibility 5:00 [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.

Speed Skating Training 35:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Jump program.

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

PM Core.

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

PM Warm down spin.

Regeneration 10:00 [0]

PM Ice bath.

Wednesday Feb 9, 2011 #

Cycling 23:17 [2] 5.74 km (4:03 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

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

AM Warm up run.

Speed Skating Training 1:05:00 [2]

AM Short track ice at C.O.P.

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

AM Warm down jog.

Cycling 30:00 [2]
shoes: Nike Air Pegasus 25 2010

AM/PM Bike.

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

PM Stretch.

Tuesday Feb 8, 2011 #

Cycling 24:02 [2] 5.74 km (4:11 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Cycling warm up/down 4:00 [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 5:39 [1] 0.9 km (6:17 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

Cycling warm up/down 2:45 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up spin.

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

AM/PM Specific strength program.
2x4x(45"basic+20squats+20"/single leg squats+20squats+30"double leg against wall+1'running).
R5'
Cable 1x20m high resistance; 1x 20m medium resistance.

Running warm up/down 3:09 [1] 0.45 km (7:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

Regeneration 10:00 [0]

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

Monday Feb 7, 2011 #

Cycling 28:20 [2] 5.74 km (4:56 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval. 15 cm of new snow made for hard slow biking.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Running warm up/down 8:46 [1] 1.35 km (6:30 / 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 5:19 [2] 0.9 km (5:54 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Strength 50:00 [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.

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