Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 3, 2011:

activity

time

miles

Speed Skating Training

7:01:00

Cycling

6:42:47

16.35

26.32

Strength

1:30:00

Flexibility

48:00

Regeneration

22:00

Core

16:30

Running

2:15

0.28

(8:03)

0.45

(5:00)

Total

16:42:32

16.63

26.77

[1-5]

15:32:32

3:48

0:00

» now

Saturday Dec 3, 2011 #

Speed Skating Training 16:00 [3]

AM EH Jump Program: (4 x 100 up downs) Each Leg
(20 SL up downs +10hops)r15''
(20 SL up downs +10hops)r15''
(20 SL up downs +10hops +10 up downs)
R3' switch leg

Cycling 1:00:00 [3]
shoes: Northwave Revolution Road Shoe

PM AeT cycle on the wind trainer.
Average heart rate-143 bpm
Max heart rate-155 bpm

Friday Dec 2, 2011 #

Cycling 13:28 [2] 3.76 km (3:35 / km)
shoes: Adidas Casual

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 6:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Flexibility 8:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

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.

Cycling 30:00 [3]
shoes: Nike Air Pegasus 25 2010

PM AeT Cycle at the Oval. Watch started somehow so average heartrate got screwed up.
Average heart rate-145?? probably bpm
Max heart rate-166 bpm

Regeneration 11:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Thursday Dec 1, 2011 #

Cycling 12:48 [2] 3.76 km (3:24 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Running warm up/down 2:15 [2] 0.45 km (5:00 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:15:00 [3]

AM Short track ice.

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

AM Warm down spin.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Wednesday Nov 30, 2011 #

Cycling 13:56 [2] 3.76 km (3:42 / km)
shoes: Adidas Casual

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.

Core 16:30 [3]
shoes: Nike Air Pegasus 27 2011

AM Core 3x8 exercises continuous to failure. R5'.

Cycling 1:30:00 [3]
shoes: Northwave Revolution Road Shoe

PM AeT cycle on the wind trainer.
Average heart rate-147 bpm
Max heart rate-158 bpm

Cycling 12:47 [2] 3.76 km (3:24 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Tuesday Nov 29, 2011 #

Cycling 11:43 [2] 3.76 km (3:07 / km)
shoes: Adidas Casual

AM/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 1:00:00 [3]

AM Long track ice.

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

AM Warm down spin.

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

AM Stretch.

Cycling 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.

Cycling 30:00 [3]
shoes: Nike Air Pegasus 27 2011

PM AeT cycle at the Oval.
Average heart rate-130 bpm
Max heart rate-150 bpm

Regeneration 11:00 [0]

PM Hot and cold bath with Scott at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Monday Nov 28, 2011 #

Cycling 11:28 [2] 3.76 km (3:03 / km)
shoes: Adidas Casual

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.

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

AM Warm up bike interval.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

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

AM Warm down spin.

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

AM Stretch.

Cycling warm up/down 5:00 [2]
shoes: Northwave Revolution Road Shoe

PM Warm up spin for the AnT Intervals on the wind trainer.

Cycling 32:00 [4]
shoes: Northwave Revolution Road Shoe

PM AnT Intervals on the wind trainer.
(4 x 8')r3'. Kept the heart rate in the 170's.
Average heart rate-151 bpm includes warm up and warm down and rest.
Max heart rate-187 bpm

Cycling 12:07 [2] 3.76 km (3:13 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

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