Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 25, 2012:

activity

time

miles

Speed Skating Training

5:33:00

Cycling

2:33:17

21.03

33.84

Strength

1:30:00

Flexibility

1:10:00

Running

1:01:40

7.05

(8:45)

11.35

(5:26)

Regeneration

22:00

Total

12:09:57

28.08

45.19

[1-5]

10:37:57

2:56

0:00

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Saturday Feb 25, 2012 #

Cycling 12:58 [2] 3.76 km (3:27 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

C • Favour 3

Running 31:40 [2] 5.85 km (5:25 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Run at the Oval, 13 laps, had to stop twice to talk to people.
Average heart rate- 147
Max heart rate- 163

Flexibility 15:00 [0]

PM Stretch.

Friday Feb 24, 2012 #

Cycling 12:40 [2] 3.76 km (3:22 / 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 1:15:00 [3]

AM Short track ice.

Flexibility 10:00 [0]

AM Stretch.

Cycling 12:24 [2] 3.76 km (3:18 / 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.

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 23, 2012 #

Cycling 11:45 [2] 3.76 km (3:08 / 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 [3]
shoes: Nike Air Pegasus 27 2011

AM Cable Imitations
30'/ 30'/ 30'')R 1' before partner goes
1st Continuous/ 2nd Progressive speed/ 3rd Speed

Speed Skating Training 1:00:00 [3]

AM Short track ice. 1500m group time trial, skated a 2:17.3, led 3 laps, was tired going into it so I know I can go faster when I'm more recovered.

Running 30:00 [2] 5.5 km (5:27 / km)
shoes: Nike Air Pegasus 27 2011

AM AeT jog, 12 laps plus 100m.

Flexibility 15:00 [0]

AM Stretch.

Wednesday Feb 22, 2012 #

Cycling 12:08 [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 1:25:00 [2]

AM Short track ice.

Flexibility 15:00 [0]

AM Stretch.

Cycling 11:47 [2] 3.76 km (3:08 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Cycling 12:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Bike intervals. Average of about 350-360 watts.
1st interval
Average heart rate- 146
Max heart rate- 162
2nd interval
Average heart rate- 154
Max heart rate- 172
3rd interval
Average heart rate- 159
Max heart rate- 176
4th interval
Average heart rate- 163
Max heart rate- 181

Flexibility 15:00 [0]

PM Stretch.

Tuesday Feb 21, 2012 #

Cycling 12:52 [2] 3.76 km (3:25 / 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 [3]
shoes: Nike Air Pegasus 27 2011

AM Cable Imitations
30'/ 30'/ 30'')R 1' before partner goes
1st Continuous/ 2nd Progressive speed/ 3rd Speed

Speed Skating Training 1:15:00 [3]

AM Short track ice.

Cycling 12:12 [2] 3.76 km (3:15 / 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 Feb 20, 2012 #

Cycling 12:31 [2] 3.76 km (3:20 / km)
shoes: Adidas Casual

AM/PM Bike to and back from the Oval.

Speed Skating Training 20:00 [2]

AM Short track ice, relay demo's for family day.

Speed Skating Training 15:00 [2]

AM Short track ice, warm up.

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