Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 19, 2011:

activity

time

miles

Speed Skating Training

7:17:20

Cycling

3:17:25

24.97

40.18

Flexibility

1:05:00

Running

1:03:43

6.15

(10:21)

9.9

(6:26)

Strength

45:00

Core

22:00

Regeneration

10:00

Total

14:00:28

31.12

50.08

[1-5]

12:45:28

2:56

0:00

» now

Saturday Feb 19, 2011 #

Cycling 19:39 [2] 5.74 km (3:25 / km)
shoes: Nike Air Pegasus 25 2010

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 10:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Core and upper/lower body strength. 1x10'.

Speed Skating Training 1:10:00 [3]

AM/PM Short track ice.

Running warm up/down 8:58 [1] 1.35 km (6:39 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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

PM Stretch.

Friday Feb 18, 2011 #

Cycling 22:02 [2] 5.74 km (3:50 / 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 1:15:00 [3]

AM Short track ice.

Running warm up/down 6:14 [1] 0.9 km (6:56 / 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 7:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Cycling 3:04 [3]
shoes: Nike Air Pegasus 25 2010

PM Biking Intervals.
4x (30"high load -10"sprint off the seat- 6"sprint off seat)r30" / R 4'

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

PM Warm down spin.

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

PM Stretch.

Thursday Feb 17, 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.

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

AM Warm up spin.

Running warm up/down 2:35 [2] 0.45 km (5:44 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [3]

AM/PM Short track ice. Happy with my times considering I am a bit sick.
Flyer #1 - 9.01
Flyer #2 - 9.11
Opener - 11.74

Running warm up/down 8:56 [1] 1.35 km (6:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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

PM Stretch.

Note

Sick.

Wednesday Feb 16, 2011 #

Cycling warm up/down 21:41 [2] 5.74 km (3:47 / 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.

Cycling warm up/down 6:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

Flexibility 8:00 [0]
shoes: Nike Air Pegasus 25 2010

AM Stretch.

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

AM Warm up run.

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

AM/PM Jump program

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

PM Core.

Note

Sick.

Tuesday Feb 15, 2011 #

Cycling 20:13 [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 1:15:00 [3]

AM Short track ice.

Running warm up/down 9:27 [1] 1.35 km (7:00 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

Flexibility 7:00 [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 34:20 [3]
shoes: Nike Air Pegasus 25 2010

PM Specific strength program.
4x(45"basic+20squats+20"/single leg against wall+20squats+45"double leg against wall+1'running).
4x(45"basic+20squats+30"/single basic+20squats+6squat jump+4touch jump+1'running).
Cable 2x15m high resistance; 1x 20m medium resistance.

Running warm up/down 9:11 [1] 1.35 km (6:48 / 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.

Note

Sick.

Monday Feb 14, 2011 #

Cycling 19:50 [2] 5.74 km (3:27 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 5:29 [2] 0.9 km (6:06 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 2:30 [3]
shoes: Nike Air Pegasus 25 2010

AM Up/downs 25-25-100.

Running warm up/down 5:04 [2] 0.9 km (5:38 / 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]
shoes: Nike Air Pegasus 25 2010

PM Core.

Note

Sick.

Sunday Feb 13, 2011 #

Speed Skating Training 5:30 [3]

AM 300 up/downs.

Cycling 19:36 [2] 5.74 km (3:25 / km)
shoes: Etnies

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

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