Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 17, 2011:

activity	#	time	miles		km		+m
Speed Skating Training	4	6:30:00
Inlining	2	2:11:51	38.79		62.43
Cycling	4	1:50:16	14.02		22.56
Strength	1	1:00:00
Core	2	36:00
Running	4	26:30	2.59		4.17
Regeneration	1	22:00
Orienteering	1	19:45	2.3	(8:35)	3.7	(5:20)
Flexibility	1	10:00
Total	6	13:26:22	57.7		92.86
[1-5]	6	12:54:22

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Saturday Sep 17, 2011 #

Running warm up/down 3:49 [2]
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Inlining warm up/down 5:00 [2]
shoes: Bont Apache 3 point 110mm whee

AM Warm up inline.

Inlining 1:18:44 [3] 42.2 km (1:52 / km)
shoes: Bont Apache 3 point 110mm whee

AM 16th Annual Northshore Inline Marathon in Duluth, MN. Placed 1st/11 in Elite Senior Men winning $300 us for the second year in a row. Finished 5th overall in the Elite Senior/Masters since we started with them. Placed 54th out of 130 in all of the Elite categories combined. Nice morning a little cold though 5.5C at the start of the race, had to wear arm warmers. Lined myself up perfectly for the field sprint behind Daniel Fredrick who is a fast sprinter.

Thursday Sep 15, 2011 #

Cycling 11:42 [2] 3.76 km (3:07 / 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 [2]

AM Short track ice.

Wednesday Sep 14, 2011 #

Cycling 11:23 [2] 3.76 km (3:02 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 4:39 [2] 0.9 km (5:10 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

Cycling warm up/down 11:00 [1]
shoes: Nike Air Pegasus 25 2010

AM Warm down spin.

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

AM Stretch.

Cycling 11:33 [2] 3.76 km (3:04 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Core 18:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core 3x8x45" r15'' R2'.

Running warm up/down 8:04 [2] 1.47 km (5:29 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Orienteering race 19:45 [5] 3.7 km (5:20 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at SAIT/Riley Park. Cooler night 15C.
No mistakes besides misreading a wall (map was a bit worn and sweaty) 15s lost. Actually ran 4.46 km.

Tuesday Sep 13, 2011 #

Cycling 10:50 [1] 3.76 km (2:53 / 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 1:30:00 [3]

AM Short track ice. Pulled a 9.09 with a 10.9 first lap.

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

AM Warm down spin.

Running warm up/down 5:10 [3] 0.9 km (5:44 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up spin.

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

PM Weights/Core.

Regeneration 22:00 [0]

PM Hot and cold bath with Scott at the U of C Sports Medicine Centre. Started on cold and finished on cold, 2 minutes alternating.

Monday Sep 12, 2011 #

Cycling 10:40 [2] 3.76 km (2:50 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 4:48 [2] 0.9 km (5:20 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:30:00 [1]

AM Short track ice.

Cycling 11:08 [2] 3.76 km (2:58 / 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 15:00 [3]

PM Short track ice.

Speed Skating Training 15:00 [3]
shoes: Nike Air Pegasus 25 2010

PM 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)

Core 18:00 [3]
shoes: Nike Air Pegasus 25 2010

PM Core 3x8x45" r15'' R2'.

Sunday Sep 11, 2011 #

Inlining 48:07 [3] 20.23 km (2:23 / km)
shoes: Bont Apache 3 point 110mm whee

PM Inline along the Bow River Pathway. Nice night 15C but very windy N 35 km/h. Max speed 58.8 km/h.

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