Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 2, 2012:

activity	#	time	miles		km		+m
Cycling	5	4:47:50	79.35		127.7		755
Speed Skating Training	2	2:35:00
Orienteering	1	27:24	3.11	(8:49)	5.0	(5:29)	208
Flexibility	2	25:00
Running	3	24:08	2.27	(10:38)	3.65	(6:37)	10
Strength	1	10:00
Core	1	10:00
Total	5	8:59:22	84.72		136.35		973
[1-5]	5	8:34:22

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Saturday Jun 2, 2012 #

Cycling 1:50:00 [3] 54.53 km (2:01 / km)
shoes: Northwave Revolution Road Shoe

AM Bike up C.O.P. and down to Springbank Rd. and back up Old Banff Coach Rd and down C.O.P. Nice morning 14C. Light W wind.
Average 29.7km/h
Max Speed 65.5 km/h
438.2 kilometers to date. (Accumulative from before and now 5708.6 Kilomiters to date)

Friday Jun 1, 2012 #

Running warm up/down 5:32 [1] 0.8 km (6:55 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up jog.

Speed Skating Training 1:15:00 [2]

AM Short track ice at the Calgary Flames Community Arena.

Running warm up/down 2:45 [1] 0.4 km (6:52 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

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

AM Stretch.

Cycling 14:15 [2] 4.8 km (2:58 / km) +72m 2:46 / km
shoes: Nike Air Pegasus 27 2011

PM Bike over to Bowmont Park and Silver Springs Golf Course.

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core 2(5exercisesx1'each continuous)Front Bridge, Side Bridge, Sit Ups, Supermans, Bicycles.

Thursday May 31, 2012 #

Running warm up/down 5:23 [1] 0.8 km (6:44 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up jog.

Speed Skating Training 1:20:00 [2]

AM Short track ice at the Calgary Flames Community Arena. First time on the ice since late March. A little sketchy at the start but it came back pretty quick. Fist time speed skating in May ever!!

Running warm up/down 5:28 [1] 0.8 km (6:50 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Flexibility 15:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Cycling 1:00:00 [3] 28.66 km (2:06 / km) +286m 2:00 / km
ahr:128 max:165 shoes: Northwave Revolution Road Shoe

PM Bike around Silver Springs and the NW. Nice easy ride 18C.
Average 28.7km/h
Max Speed 60.7 km/h
383.6 kilometers to date. (Accumulative from before and now 5654.0 Kilomiters to date)

Wednesday May 30, 2012 #

Cycling 10:06 [2] 3.76 km (2:41 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling 1:02:37 [3] 28.43 km (2:12 / km) +397m 2:04 / km
shoes: Northwave Revolution Road Shoe

PM Bike to and back from River Park for orienteering. Nice ride 18C bit of a W wind.
Average 27.3km/h
Max Speed 64.4 km/h
355.0 kilometers to date. (Accumulative from before and now 5625.4 Kilomiters to date)

Running warm up/down 5:00 [2] 0.85 km (5:53 / km) +10m 5:33 / km
shoes: Nike Air Pegasus 27 2011

PM Warm up run at River Park.

Orienteering 27:24 [3] 5.0 km (5:29 / km) +208m 4:32 / km
ahr:173 max:184 shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night meet at River Park. Nice night 18C. 40:00 score "O", navigation was good, didn't run full on because my foot is not perfect yet. Did not take the optimal score "O" route because I climbed twice, but it was hard to see the best route on the spur of the moment.

Tuesday May 29, 2012 #

Cycling 10:36 [2] 3.76 km (2:49 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling 10:16 [2] 3.76 km (2:44 / km)
shoes: Nike Air Pegasus 27 2011

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.

Cycling warm up/down 5:00 [2]

Strength 10:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Sleds, loaded carry and kettlebell. Didn't do much because my foot was sore.

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