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Training Log Archive: D-MAN

In the 7 days ending Jan 21, 2012:

activity # timemileskm+m
  Speed Skating Training6 11:40:00
  Cycling6 2:44:52 18.69 30.08
  Strength2 1:30:00
  Running4 1:02:38 6.47(9:40) 10.42(6:01)
  Flexibility5 55:00
  Regeneration2 22:00
  Total6 18:14:30 25.17 40.5
  [1-5]6 16:57:30

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Saturday Jan 21, 2012 #

Cycling 12:39 [2] 3.76 km (3:22 / 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 1:30:00 [3]

AM Short track ice.

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

AM Warm down spin.

Flexibility 10:00 [0]

AM Stretch.

Friday Jan 20, 2012 #

Cycling 12:59 [2] 3.76 km (3:27 / 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 1:30:00 [2]

AM Short track ice.

Running warm up/down 15:00 [1] 2.25 km (6:40 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Flexibility 10:00 [0]

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.

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.

Thursday Jan 19, 2012 #

Cycling 14:03 [2] 3.76 km (3:44 / 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 12:43 [2] 3.76 km (3:23 / 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 1:15:00 [2]

PM Short track ice.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Jan 18, 2012 #

Cycling 13:31 [2] 3.76 km (3:36 / 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 1:30:00 [2]

AM Short track ice.

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

PM Warm up spin.

Speed Skating Training 1:30:00 [2]

PM Short track ice.

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

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

Running warm up/down 5:30 [1] 0.9 km (6:07 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

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

PM Stretch.

Tuesday Jan 17, 2012 #

Cycling 13:05 [2] 3.76 km (3:29 / 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 1:20:00 [2]

AM Short track ice.

Running warm up/down 22:08 [1] 3.6 km (6:09 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down run.

Cycling 12:14 [2] 3.76 km (3:15 / 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 16, 2012 #

Cycling 13:38 [2] 3.76 km (3:38 / 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 1:30:00 [2]

AM Short tack ice.

Running 20:00 [2] 3.67 km (5:27 / km)
shoes: Nike Air Pegasus 27 2011

AM Run at the Oval, 8 laps.

Flexibility 10:00 [0]

AM Stretch.

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