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Training Log Archive: D-MAN

In the 7 days ending Jan 14, 2012:

activity # timemileskm+m
  Speed Skating Training7 12:49:00
  Cycling7 3:44:39 30.37 48.88
  Strength2 1:30:00
  Running4 36:18 3.42 5.5
  Flexibility2 25:00
  Regeneration1 11:00
  Total7 19:15:57 33.79 54.38
  [1-5]7 18:39:57

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Saturday Jan 14, 2012 #

Cycling 12:15 [2] 3.76 km (3:15 / 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.

Speed Skating Training 4:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Cables after ice. 2x20m hard, 1x20m easy.

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

AM Imitations/Running program.

Running 20:01 [2] 3.7 km (5:25 / km)
shoes: Bont Apache 3 point 110mm whee

PM Run around Montgomery.
Average heart rate- 158 bpm.
Max heart rate- 174 bpm.

Friday Jan 13, 2012 #

Cycling 11:51 [2] 3.76 km (3:09 / 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.

Flexibility 10:00 [0]

AM Stretch.

Cycling 11:00 [2] 3.76 km (2:56 / 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.

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

PM Weights/Core.

Thursday Jan 12, 2012 #

Cycling 11:13 [2] 3.76 km (2:59 / 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 11:16 [2] 3.76 km (3:00 / 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

PM Warm up spin.

Speed Skating Training 1:00:00 [2]

PM Short track ice.

Speed Skating Training 5:30 [3]
shoes: Nike Air Pegasus 27 2011

PM Cables after ice. 3x25m hard, 1x25m easy.

Running warm up/down 3:00 [1] 0.45 km (6:40 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Wednesday Jan 11, 2012 #

Cycling 11:53 [2] 3.76 km (3:10 / 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. First 15 mins on long track with short track skates.

Flexibility 15:00 [0]

AM Stretch.

Cycling 11:17 [2] 3.76 km (3:00 / 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 1:00:00 [2]

PM Short track ice.

Speed Skating Training 6:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations.
2x15 side push each leg with cable.
2x15 side push each leg without cable.
2x5/leg dry skate.

Running warm up/down 2:51 [1] 0.45 km (6:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

Tuesday Jan 10, 2012 #

Cycling 12:26 [2] 3.76 km (3:18 / 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 12:34 [2] 3.76 km (3:21 / 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

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. 1' alternating starting and finishing on cold.

Monday Jan 9, 2012 #

Cycling 11:33 [2] 3.76 km (3:04 / km)
shoes: Adidas Casual

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 27 2011

AM Warm up run.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Cycling 10:45 [2] 3.76 km (2:52 / 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 1:00:00 [2]

PM Short track ice.

Speed Skating Training 5:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Cables after ice. 3x20m hard, 1x20m easy.

Running 5:38 [1]
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

Sunday Jan 8, 2012 #

Cycling 10:50 [3] 3.76 km (2:53 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval.

Cycling 10:46 [2] 3.76 km (2:52 / 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.

Speed Skating Training 15:00 [3]

PM Long track warm up on ice.

Cycling 10:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Easy spin.

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Warm down spin.

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