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Training Log Archive: D-MAN

In the 7 days ending Jul 9, 2011:

activity # timemileskm+m
  Cycling6 4:55:43 66.23 106.59
  Speed Skating Training5 4:21:00
  Running6 4:01:22 22.12 35.6 70
  Strength1 1:20:00
  Flexibility3 1:03:00
  Orienteering1 46:54 3.29(14:14) 5.3(8:51)
  Core1 24:00
  Regeneration2 20:00
  Total7 17:11:59 91.65 147.49 70
  [1-5]7 15:48:59

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Saturday Jul 9, 2011 #

Cycling 2:02:40 [3] 58.5 km (2:06 / km)
shoes: Northwave Revolution Road Shoe

AM/PM Cycle with Scott out the Trans Canada, Old Banff Coach Road to Township Road 250 and turned around between Range Road 40 and 41 and came back the same way. Nice morning 15/17C but really windy W wind at 28 km/h gusts up to 41 km/h. It was really tough going out but coming back was awesome. We were about to turn arouns and then I got a flat, my second one in two rides and third of all time...so stupid. Changed it and put in a new tube instead of patching it, managed to get it to 100 psi with a tiny hand pump which was a workout of its own.
Average 28.7 km/h
Max Speed 81.4 km/h
2213.5 kilometers to date. (Accumulative from before and now 5218.7 Kilomiters to date)

Friday Jul 8, 2011 #

Cycling 28:45 [2] 9.66 km (2:59 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from Gord's Running Store to try on the Nike Air Pegasus 27 so I can order them online.

Running warm up/down 8:00 [2] 1.45 km (5:31 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 1:05:00 [2]

PM Short track ice at the Flames Comminuity Arenas.

Thursday Jul 7, 2011 #

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 50:00 [2]

AM Short track ice at the Flames Comminuity Arenas.

Cycling 29:00 [2] 10.77 km (2:42 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Edworthy Park (North side by the foot bridge).

Running 30:34 [2] 4.65 km (6:34 / km) +70m 6:07 / km
shoes: La Sportiva Crosslite

PM Trail run in Edworth Park with speed skating training group. Warm 24/25C with a light wind but didn't matter because we were in the trees mostly.

Core 24:00 [3]
shoes: La Sportiva Crosslite

PM Core after the trail run.
3(8')R6'

Flexibility 28:00 [0]
shoes: La Sportiva Crosslite

PM Stretch.

Wednesday Jul 6, 2011 #

Cycling 17:56 [2] 5.74 km (3:07 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

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

AM Warm up spin.

Speed Skating Training 16:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Imitations. Dryskate 2', Side Push L1'R1', Side Push with crossover L1'R1', Dryskate 2', same exercises for the second set.
2(4x2')r1' R6'

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

AM Warm down spin.

Cycling 17:19 [2] 5.74 km (3:01 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running 44:15 [2] 8.7 km (5:05 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run from the Oval to Bow Cycle and back with my speedskating group. Really easy at the start 23:20 there and picked it up gradually on the way back 20:55. Felt really warm but only 25C/26C with a light wind E 9km/h/SE 11km/h.

Flexibility 20:00 [0]

PM Stretch.

Running warm up/down 9:27 [2] 1.52 km (6:13 / km)
shoes: La Sportiva Crosslite

PM Warm up run.

Orienteering race 41:47 [5] 4.5 km (9:17 / km)
shoes: La Sportiva Crosslite

PM FWOC Wednesday night meet at Nose Hill (Berkley Gate). Warm night 26C, wind SE 20km/h which has an effect on the open hill. Really warm and really tough running in all the knee + high grass shrub shit and wuite a bit of climb too. Good race gone bad by deciding to try the challenging route instead of just taking the trail. Lost a solid 6:00-6:30 on #5. Halfway through the leg I started to look at #13 which was on the way to #5, so I though I was too low on the hill and started to climb back up but was actually right on track for hitting the control....so stupid. Other than this the race was perfect except a 10s hesitation on #13 because the clearing with the single tree was overgrown. Tough to race after a hard day of training and focus on the navigation when the legs are hurting. Didn't think the map was consistant in showing the thickness of the green. Note I will be taking the easy route at WCOC, COC, AND WOC!!

Orienteering warm up/down 5:07 [1] 0.8 km (6:24 / km)
shoes: La Sportiva Crosslite

Warm down jog to go check out what the heck I did at #5. Wasn't reading the map good enough and the vegitation is a little iffy but the main cause was thiking I was going to #5 (cause I was) but actually switched and started looking at #13 on the map.

Tuesday Jul 5, 2011 #

Running warm up/down 3:00 [2] 0.45 km (6:40 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:10:00 [2]

AM Short track ice at the Flames Comminuity Arenas.

Cycling 18:04 [2] 5.74 km (3:09 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

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

PM Warm up spin.

Strength 1:20:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights/Core.

Regeneration 10:00 [0]

PM Ice bath with Scott at the U of C Sports Medicine.

Cycling 14:11 [2] 4.7 km (3:01 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the bank.

Monday Jul 4, 2011 #

Cycling 16:48 [2] 5.74 km (2:56 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 11:23 [2] 1.7 km (6:42 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Running 50:00 [3]
shoes: Nike Air Pegasus 25 2010

AM Imitations, all sorts of different exercises. This was a killer after the 15km run last night.
2(2'-3'-4'-4'-3'-2')r1:1 R8'
1(2'-3'-4'-3'-2')r1:1

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

AM Warm down spin.

Regeneration 10:00 [0]

AM Ice bath at the U of C Sports Medicine.

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 1:00:00 [3]

PM Short track ice at the Flames Comminuity Arenas.

Sunday Jul 3, 2011 #

Running 1:12:43 [2] 15.33 km (4:45 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run around the Calgary loop. Nice night 22/21C with a strong NW wind at 33/31 km/h, only running into it in a few spots.
Loop #1 - 2435
Loop #2 - 24:27
Loop #3 - 23:41

Flexibility 15:00 [0]

PM Stretch.

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