Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Cycling	4	5:52:20	83.47		134.33		1500
Speed Skating Training	4	5:32:00
Strength	1	45:00
Orienteering	1	21:02	1.68	(12:32)	2.7	(7:47)
Running	1	10:00	1.04	(9:38)	1.67	(5:59)	20
Core	1	10:00
Flexibility	1	10:00
Total	4	13:00:22	86.18		138.7		1520
[1-5]	4	12:50:22

4:29

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Thursday Jun 28, 2012 #

Cycling 26:50 [3] 12.7 km (2:07 / km) +163m 1:59 / km
shoes: Northwave Revolution Road Shoe

AM Bike to the Calgary Flames Community Arena. Warm compared to the other mornings 14C. West wind at 15 km/h.
Average 28.8 km/h
Max Speed 65.2 km/h
780.4 kilometers to date. (Accumulative from before and now 6052.1 Kilomiters to date)

Speed Skating Training 45:00 [3]

AM Short track ice at the Calgary Flames Community Arena.

Wednesday Jun 27, 2012 #

Cycling 57:49 [3] 24.38 km (2:22 / km) +367m 2:12 / km
shoes: Northwave Revolution Road Shoe

AM Bike to and back from the Calgary Flames Community Arena. Cool morning 12C. West wind at 20 km/h.
Average 25.4 km/h
Max Speed 65.2 km/h
737.2 kilometers to date. (Accumulative from before and now 6008.8 Kilomiters to date)

Flexibility 10:00 [0]

AM Stretch.

Cycling 26:12 [1] 7.09 km (3:42 / km) +98m 3:27 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Northland Mall and RBC.

Cycling 1:04:31 [3] 30.58 km (2:07 / km) +225m 2:02 / km
ahr:130 max:157 shoes: Northwave Revolution Road Shoe

PM Bike to and back from Pearce Estate Park for orienteering. Nice out for once 21C but windy from the west at 30 km/h. Easy going there tough coming back.
Average 28.5 km/h
Max Speed 49.0 km/h
767.7 kilometers to date. (Accumulative from before and now 6039.4 Kilomiters to date)

Running warm up/down 10:00 [2] 1.67 km (5:59 / km) +20m 5:39 / km
ahr:138 max:161 shoes: Inov-8 OROC 280

PM Warm up run around Pearce Estate Park.

Orienteering race 21:02 [4] 2.7 km (7:47 / km)
ahr:168 max:184 shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Pearce Estate Park. Nice night around 20C, west wind at 30 km/h. Sloppy race, was prettty tired to begin with so that did not help, also the control were a bit hidden (really low to the gound in tall grass) and a couple were in the wrong place. Still a good training. Actually ran 3.59 km.

Speed Skating Training 1:20:00 [2]

AM Short track ice at the Calgary Flames Community Arena. Suppose to be after the ride to the rink.

Tuesday Jun 26, 2012 #

Cycling 1:01:19 [3] 26.98 km (2:16 / km) +321m 2:09 / km
shoes: Northwave Revolution Road Shoe

AM/PM Bike to the Calgary Flames Community Arena, to Marda Loop Physio and back home. Cool morning 12C. West wind at 20 km/h.
Average 25.5 km/h
Max Speed 67.5 km/h
712.8 kilometers to date. (Accumulative from before and now 5984.4 Kilomiters to date)

Speed Skating Training 1:30:00 [3]

AM Short track ice at the Calgary Flames Community Arena.

Cycling 11:44 [2] 3.76 km (3:07 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 25:00 [2]
shoes: Nike Air Pegasus 27 2011

PM 20' WU, 5' AeT.

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

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

Strength 45:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights, lower leg struff that wouldn't bother my foot and some of the old stuff I haven't done for a bit.

Note

My foot is the best it has been since I injured it after 3 time to physio! Not perfect yet but getting there slowly

Monday Jun 25, 2012 #

Cycling 53:05 [3] 25.08 km (2:07 / km) +326m 1:59 / km
shoes: Northwave Revolution Road Shoe

AM/ Bike to and back from Calgary Flames Community Arena. Cool morning 13C. West wind at 20 km/h.
Average 28.4 km/h
Max Speed 68.2 km/h
685.9 kilometers to date. (Accumulative from before and now 5957.5 Kilomiters to date)

Speed Skating Training 1:20:00 [2]

AM Short track ice at the Calgary Flames Community Arena.

Cycling 10:50 [2] 3.76 km (2:53 / 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.

Speed Skating Training 37:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations
90" Backward Dry-skates -
30" L leg static -
1' weight transfer -
20" L leg basic hops w/ R ext -
30" R leg static -
1' weight transfer -
20" R leg basic hops w/ L ext-
20 double leg squats(as recovery) -
20" basic with feet closed -
40" basic with regular feet position -
40" up and down with miner range of motion -
8 squat jumps -
1' running at moderate speed -
2x ( 2x above) r0. R3'

Cycling warm up/down 10:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm down spin.

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