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Training Log Archive: D-MAN

In the 7 days ending Nov 12, 2011:

activity

time

miles

Speed Skating Training

9:20:00

Cycling

3:27:30

25.7

41.36

Strength

1:30:00

Flexibility

30:00

Running

20:08

1.96

(10:17)

3.15

(6:23)

Regeneration

11:00

Total

15:18:38

27.66

44.51

[1-5]

14:37:38

3:59

0:00

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Saturday Nov 12, 2011 #

Cycling 10:59 [2] 3.76 km (2:55 / 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 27 2011

AM Warm up spin.

Cycling warm up/down 12:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Friday Nov 11, 2011 #

Cycling 11:08 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Speed Skating Training 45:00 [3]

PM Short track ice. Speed relay 9.0 first lap and 8.77 second lap!!

Strength 45:00 [4]
shoes: Nike Air Pegasus 25 2010

PM Weights/Core.

Thursday Nov 10, 2011 #

Cycling 11:15 [2] 3.76 km (3:00 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

Cycling warm up/down 12:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Flexibility 15:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Cycling 11:15 [2] 3.76 km (3:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [1]

PM Short track ice.

Wednesday Nov 9, 2011 #

Cycling 12:10 [2] 3.76 km (3:14 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Cycling 11:29 [2] 3.76 km (3:03 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Tuesday Nov 8, 2011 #

Cycling 12:24 [2] 3.76 km (3:18 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike to and back from the Oval.

Cycling warm up/down 6:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Cycling warm up/down 1:30 [3]
shoes: Nike Air Pegasus 27 2011

AM Warm up interval.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 45:00 [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 Sport Medicine Centre.

Cycling 11:20 [2] 3.76 km (3:01 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Monday Nov 7, 2011 #

Cycling 11:37 [2] 3.76 km (3:05 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Cycling 11:18 [2] 3.76 km (3:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Speed Skating Training 1:15:00 [2]

PM Short track ice.

Sunday Nov 6, 2011 #

Cycling 11:05 [2] 3.76 km (2:57 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running 20:08 [2] 3.15 km (6:23 / km)
shoes: Nike Air Pegasus 27 2011

AM Run 6 laps with one set on stairs each lap and finished with 1 lap running.

Flexibility 15:00 [0]

AM Stretch.

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