Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 5, 2011:

activity

time

miles

Speed Skating Training

5:44:40

Cycling

3:25:27

21.4

34.44

Regeneration

2:05:00

Running

37:08

3.64

(10:13)

5.85

(6:21)

Flexibility

20:00

Total

12:12:15

25.04

40.29

[1-5]

9:47:15

2:44

0:00

» now

Saturday Mar 5, 2011 #

Cycling 19:55 [2] 5.74 km (3:28 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 10:00 [2]

PM On ice warm up for racing.

Running 2:38 [2] 0.45 km (5:51 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Running warm up/down 2:40 [2] 0.45 km (5:56 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

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

PM Warm down run.

Regeneration 10:00 [0]

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

Regeneration 20:00 [0]

PM Feet in hot water.

Friday Mar 4, 2011 #

Cycling 20:23 [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 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Speed Skating Training warm up/down 10:00 [2]

PM On ice warm up for racing.

Cycling warm up/down 2:30 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin for the Heat.

Cycling warm up/down 6:00 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down spin.

Regeneration 5:00 [0]
shoes: Nike Air Pegasus 25 2010

PM Feet up on the wall.

Regeneration 10:00 [0]

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

Regeneration 20:00 [0]

PM Feet in hot water.

Thursday Mar 3, 2011 #

Cycling 20:30 [2] 5.74 km (3:34 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 1:05:00 [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 10:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

Cycling 1:42 [3]
shoes: Nike Air Pegasus 25 2010

PM Biking Intervals
2 x 30''/15''/6'' r 30'' R2'

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

PM Stretch.

Regeneration 10:00 [0]

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

Regeneration 20:00 [0]

PM Feet in hot water.

Wednesday Mar 2, 2011 #

Cycling 21:05 [2] 5.74 km (3:40 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Running warm up/down 2:33 [2] 0.45 km (5:40 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:15:00 [3]

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 6:00 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

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

PM Jump program.

Regeneration 10:00 [0]

PM Ice bath.

Regeneration 20:00 [0]

PM Feet in hot water.

Tuesday Mar 1, 2011 #

Cycling 22:07 [2] 5.74 km (3:51 / 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 9:12 [1] 1.35 km (6:49 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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

AM Stretch.

Monday Feb 28, 2011 #

Cycling 21:15 [2] 5.74 km (3:42 / 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 8:28 [1] 1.35 km (6:16 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm down jog.

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

PM Warm up spin.

Speed Skating Training 9:40 [3]
shoes: Nike Air Pegasus 25 2010

PM Imitations.
Single leg stactic cable 3x5times/leg.
Side push 2x 10m/leg.
Dryskate 2x 1'.
Cable cross over 2x 15m medium resistance.

Running warm up/down 2:51 [1] 0.45 km (6:20 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

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