Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 4, 2012:

activity	#	time	miles		km		+m
Speed Skating Training	5	9:42:00
Cycling	7	3:49:21	23.36		37.6
Strength	2	1:30:00
Running	1	1:00:07	6.68	(9:00)	10.75	(5:36)	386
Flexibility	3	50:00
Regeneration	2	22:00
Total	7	17:13:28	30.04		48.35		386
[1-5]	7	16:01:28

4:08

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Saturday Feb 4, 2012 #

Cycling 12:09 [2] 3.76 km (3:14 / 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.

Speed Skating Training 6:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Imitations, dryskate and side step with cables.

Friday Feb 3, 2012 #

Cycling 11:56 [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 1:00:00 [3]

AM Short track ice.

Flexibility 15:00 [0]

AM Stretch.

Cycling 11:25 [2] 3.76 km (3:02 / 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 Strengh/Core.

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 Feb 2, 2012 #

Cycling 11:52 [2] 3.76 km (3:09 / 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 1:45:00 [3]

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.

Cycling 32:00 [3]
shoes: Nike Air Pegasus 27 2011

PM AnT Intervals, 4x8' R2'. Legs too tired to get heart rate up hight enough.
1st interval-
Average heart rate- 125 bpm
Max heart rate- 134 bpm
2st interval-
Average heart rate- 138 bpm
Max heart rate- 149 bpm
3rd interval-
Average heart rate- 145 bpm
Max heart rate- 153 bpm
4th interval-
Average heart rate- 144 bpm
Max heart rate- 155 bpm

Wednesday Feb 1, 2012 #

Cycling 12:25 [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 11:42 [2] 3.76 km (3:07 / 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 1:15:00 [2]

PM Short track ice.

Cycling 32:00 [3]
shoes: Nike Air Pegasus 27 2011

PM AnT Intervals, 4x8' R4'. Legs too tired to get heart rate up hight enough.
1st interval-
Average heart rate- 135 bpm
Max heart rate- 146 bpm
2st interval-
Average heart rate- 141 bpm
Max heart rate- 152 bpm
3rd interval-
Average heart rate- 137 bpm
Max heart rate- 149 bpm
4th interval-
Average heart rate- 140 bpm
Max heart rate- 152 bpm

Flexibility 15:00 [0]

PM Stretch.

Tuesday Jan 31, 2012 #

Cycling 13:25 [2] 3.76 km (3:34 / 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 6:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Cables
2(3 x 1')R 1' before partner goes R5'
1st Tech/ 2nd Progressive Resistance/ 3rd Continuous

Speed Skating Training 1:00:00 [3]

AM Short track ice.

Cycling 11:50 [2] 3.76 km (3:09 / 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.

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 Jan 30, 2012 #

Cycling 12:51 [2] 3.76 km (3:25 / km)
shoes: Adidas Casual

AM Bike to and back from the Oval.

Running 1:00:07 [3] 10.75 km (5:36 / km) +386m 4:44 / km
shoes: La Sportiva Crosslite #2 2010

PM Run around on the trails in Bowmont Park Natural Area. Nice afternoon, 8C with a strong wind from the west at 30 km/h, not many trees for shelter just open rolling hills. Many of the trails were icy in places so it was a little tricky not to fall. Totall ascent 386m and totall decent 390m.
Average heart rate- 162 bpm.
Max heart rate- 183 bpm.

Flexibility 20:00 [0]

PM Stretch.

Sunday Jan 29, 2012 #

Cycling 10:46 [2] 3.76 km (2:52 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval to watch the Long Track World Sprints.

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