Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Dec 24, 2011:

activity

time

miles

Speed Skating Training

4:35:30

Running

2:44:59

16.4

26.39

Cycling

1:32:30

12.85

20.68

Strength

1:30:00

Regeneration

11:00

Total

10:33:59

29.25

47.07

[1-5]

10:22:59

3:30

0:00

» now

Friday Dec 23, 2011 #

Speed Skating Training 8:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Imitations 2x4' R2'

Running 1:33:45 [3] 14.92 km (6:17 / km)
shoes: La Sportiva Crosslite

PM Running intervals down the river/bank. Recovery was an easy jog.
12:30 warm up to Omands Creek
6(30'' on 1' off) Intervals at Omands Creek
4(1'' on 1' off) Intervals at Omands Creek
rest 5'
4(12' AnT)r4' To Assiniboine Park bridge and back. Last interval was 12:15.
Average heart rate 153 bpm.
Max heart rate 185 bpm.

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

PM Warm up run.

Strength 45:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core at Canada Post Gym.

Speed Skating Training 18:00 [3]
shoes: Nike Air Pegasus 27 2011

(12' technical imitations)r12'
(6' Technical imitations)

Thursday Dec 22, 2011 #

Running warm up/down 5:16 [2] 1.05 km (5:01 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run around the neighbourhood in Winnipeg.

Speed Skating Training 16:00 [3]

Imitations: 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

Running 1:00:58 [2] 10.42 km (5:51 / km)
shoes: La Sportiva Crosslite

PM Run down the side of the river/on the river bank when there was open water which there was for alot of the way. Alot of weiving around brush and trees on the bank. Went from my house to the Assiniboine Park bridge and back. It was a really nice run and I was thinking to myself why haven't I done this before. Way nicer than running on the boring roads. Never really have run with a heart rate monitor before, so was surprised how high it was for an easy run and I felt fine too. Wasn't breathing that hard either, probably just out of running shape which incresed my heart rate. Was suppose to be AeT but ended up to be higher than that which was fine.

Average heart rate- 161 bpm.
Max heart rate- 180 bpm.

Wednesday Dec 21, 2011 #

Cycling 6:05 [2] 1.88 km (3:14 / km)
shoes: Adidas Casual

AM Bike to the Oval. Had a flat so got a ride home.

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

AM Warm up spin.

Speed Skating Training 45:00 [3]

AM Long track ice.

Cycling 10:59 [2] 3.76 km (2:55 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Tuesday Dec 20, 2011 #

Cycling 12:44 [2] 3.76 km (3:23 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval.

Cycling 12:38 [2] 3.76 km (3:22 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

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

PM Weights/Core.

Speed Skating Training 13:30 [3]
shoes: Nike Air Pegasus 27 2011

PM After weights.
2(4 x 5 single leg Hurdles)r1' R4'
(2 x 10m Broad Jumps)r1' R2'
(2 x 30'' Skate Jumps)r2' R4'
2(4' technical imitations)R10'

Regeneration 11:00 [0]

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

Monday Dec 19, 2011 #

Cycling 12:59 [2] 3.76 km (3:27 / 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.

Cycling 12:05 [2] 3.76 km (3:13 / km)
shoes: Adidas Casual

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 1:25:00 [2]

PM Short track ice.

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