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Training Log Archive: D-MAN

In the 7 days ending Sep 10, 2011:

activity # timemileskm+m
  Speed Skating Training6 10:40:30
  Cycling7 3:36:10 37.9 61.0 73
  Strength2 2:00:00
  Orienteering1 37:30 2.3(16:19) 3.7(10:08) 160
  Running4 36:09 4.35(8:19) 7.0(5:10) 92
  Regeneration3 32:00
  Core1 15:45
  Total7 18:18:04 44.55 71.7 325
  [1-5]7 17:46:04

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Saturday Sep 10, 2011 #

Cycling 10:34 [2] 3.76 km (2:49 / km)
shoes: Nike Air Pegasus 25 2010

AM 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 1:00:00 [2]

AM Short track ice.

Friday Sep 9, 2011 #

Cycling 11:06 [2] 3.76 km (2:57 / 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 1:25:00 [3]

AM Short track ice.

Cycling 9:49 [2] 3.76 km (2:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 4:58 [2] 0.9 km (5:31 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 18:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Imitations 2 (3x3') r2' R6'.

Speed Skating Training 55:00 [3]

PM Short track ice.

Thursday Sep 8, 2011 #

Cycling 11:19 [2] 3.76 km (3:01 / km)
shoes: Nike Air Pegasus 25 2010

AM 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 1:30:00 [1]

AM Short track ice.

Cycling 10:07 [2] 3.76 km (2:41 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Speed Skating Training 40:00 [3]

PM Short track ice.

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

PM Weights/Core.

Regeneration 11:00 [0]

PM Hot and cold bath with Scott at the U of C Sports Medicine Centre. Started on cold and finished on cold, 1 minute alternating.

Wednesday Sep 7, 2011 #

Cycling 11:10 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 25 2010

AM 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.

Cycling 1:30 [3]
shoes: Nike Air Pegasus 25 2010

AM Bike intervals. 2x45" R3'.

Speed Skating Training 55:00 [3]

AM Short track ice.

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

AM Warm down spin.

Cycling 10:52 [2] 3.76 km (2:53 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

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

PM Warm up spin.

Speed Skating Training 40:00 [3]

PM Short track ice.

Running 5:53 [3] 1.8 km (3:16 / km)
shoes: Nike Air Pegasus 25 2010

PM Running intervals. 1 lapx4 of the 450m track looking for 1:30 splits with 1:30 rest.

Cycling 17:02 [2] 5.76 km (2:57 / km) +73m 2:47 / km
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Edworthy Park for the FWOC club champs.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km) +92m 4:51 / km
ahr:148 max:160 shoes: La Sportiva Crosslite #2 2010

PM Warm up run with Patrick.

Orienteering race 37:30 [5] 3.7 km (10:08 / km) +160m 8:20 / km
shoes: La Sportiva Crosslite #2 2010

PM FWOC club champs Middle distance at Edworthy Park at 1:7500. Wore my new GPS watch and the FWOC headcam. Actually ran 4.97 with 251m of climb. Nice evening 25C, felt really tired from the day of training.

Tuesday Sep 6, 2011 #

Cycling 10:52 [2] 3.76 km (2:53 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 5:03 [2] 0.9 km (5:37 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

Cycling 10:53 [2] 3.76 km (2:54 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Speed Skating Training 30:00 [3]

PM Short track ice.

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

PM Weights/Core.

Regeneration 11:00 [0]

PM Hot and cold bath with Scott at the U of C Sports Medicine Centre. Started on cold and finished on cold, 1 minute alternating.

Monday Sep 5, 2011 #

Cycling 11:00 [2] 3.76 km (2:56 / km)
shoes: Nike Air Pegasus 25 2010

AMPM Bike to and back from the Oval.

Running warm up/down 4:46 [2] 0.9 km (5:18 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:00:00 [2]

AM Short track ice.

Cycling 10:56 [2]
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Speed Skating Training 17:30 [3]
shoes: Nike Air Pegasus 25 2010

Imitations: EH Jump Program: (2 x 100 up downs) R2' Each Leg
(20 SL up downs +10hops)r15''
(20 SL up downs +10hops)r15''
(20 SL up downs +10hops +10 up downs)
Basic 2:30

Core 15:45 [3]
shoes: Nike Air Pegasus 25 2010

PM Core circuit.

Regeneration 10:00 [0]

PM Cold bath.

Sunday Sep 4, 2011 #

Cycling 40:00 [2] 17.64 km (2:16 / km)
shoes: Northwave Revolution Road Shoe

AM Cycle down around Bowness and along the Bow River Pathway for a bit. Cool morning 13C, wind SW 13 km/h, wore arm warmers and gloves.
Average 29.9 km/h
Max Speed 62.9 km/h
2265.2 kilometers to date. (Accumulative from before and now 5270.4 Kilomiters to date)

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