Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jan 28, 2012:

activity	#	time	miles		km		+m
Snowshoeing	2	3:39:55	9.27	(23:43)	14.92	(14:44)	881
Speed Skating Training	4	3:03:00
Cycling	5	1:47:25	18.69		30.08
Flexibility	2	1:00:00
Running	4	40:48	4.19	(9:44)	6.75	(6:03)
Strength	2	24:00
Regeneration	2	20:00
Total	6	10:55:08	32.16		51.75		881
[1-5]	6	9:35:08

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Saturday Jan 28, 2012 #

Snowshoeing 1:47:32 [1] 7.3 km (14:44 / km) +432m 11:22 / km
shoes: La Sportiva Crosslite #2 2010

PM Snowshoe with both speedskating groups up to Chester Lake. Nice afternoon probably -5C with the wind and temperature changing depending where we were on the mountain. Totall ascent 432m and totall decent 436m.

Friday Jan 27, 2012 #

Cycling 11:54 [2] 3.76 km (3:10 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval to pick up my snowshoes.

Snowshoeing 1:52:23 [1] 7.62 km (14:45 / km) +449m 11:24 / km
shoes: La Sportiva Crosslite #2 2010

PM Snowshoe with both speedskating groups up Fortress Mountain. Nice afternoon probably -5/-10C with the wind and temperature changing depending where we were on the mountain. Totall ascent 449m and totall decent 460m.

Thursday Jan 26, 2012 #

Cycling 13:15 [2] 3.76 km (3:31 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval.

Running warm up/down 3:12 [2] 0.6 km (5:20 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 29:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Imitations.
2x45'' r2' ins and outs.
2x45'' r2' jj's.
2 times through once each leg r6'
20SL up downs 10 hops
20 up downs
20 weight transfer
20SL up downs 10 hops
20 up downs
20 weight transfer
20SL up downs 10 hops
r8'
once through alternating legs.
20SL up downs 10 hops
20 up downs
20 weight transfer
20SL up downs 10 hops
20 up downs
20 weight transfer
20SL up downs 10 hops
20 up downs
20 weight transfer
20SL up downs 10 hops

Cycling 12:02 [2] 3.76 km (3:12 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Strength 7:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Core-rope swings and a bunch or different strength sled exercises.

Running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

Regeneration 10:00 [0]

PM Cold bath at the U of C Sport Medicine Centre. 2' in 2' out.

Wednesday Jan 25, 2012 #

Cycling 14:17 [2] 3.76 km (3:48 / km)
shoes: Adidas Casual

AM BIke to and back from the Oval.

Running warm up/down 2:26 [2] 0.45 km (5:24 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 15:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Imitations.
3 sets, last set 1' basic at the end.
20 up downs
10 weight transfer
4 weight transfer w/ lift
5 SL up Downs w/ leg extended
15 SL Up downs
repeat all for other leg/ rest 4' after both legs.

Cycling 13:16 [2] 3.76 km (3:32 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval. Played volleyball at the Vollyeydome for 2 hours with speedskating group.

Tuesday Jan 24, 2012 #

Cycling 12:12 [2] 3.76 km (3:15 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Running warm up/down 3:36 [2] 0.6 km (6:00 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 25:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Fartlek. 1.8 km run totall.
2(6L/50m Side Steps every lap, 25m each leg)

Running warm up/down 3:23 [1] 0.5 km (6:46 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Flexibility 50:00 [0]

AM Long stretch

Running warm up/down 6:24 [2] 1.0 km (6:24 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Strength 17:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Core and upper body circuit 12:00 and then side steps 50m/leg with sled, 50m hamstring walk with sled, 50m backwards run with sled 5:00.

Running warm up/down 3:17 [1] 0.5 km (6:34 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

Regeneration 10:00 [0]

PM Cold bath at the U of C Sport Medicine Centre. 2' in 2' out.

Monday Jan 23, 2012 #

Cycling 12:48 [2] 3.76 km (3:24 / 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.

Flexibility 10:00 [0]

AM Stretch.

Cycling 12:41 [2] 3.76 km (3:22 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Speed Skating Training 24:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations: 2 sets.
Double Leg (Basic 90"/ 10Jumps/ 10Squats/ 60"Basic)
1' AeP run
2 x Single Leg (45"SL Basic/ 7Jumps/ 10Squats/ 35"Basic)
1' AeP run
2' basic a the end of the second set.

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