Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 1, 2012:

activity	#	time	miles		km		+m
Speed Skating Training	5	9:30:00
Cycling	5	3:08:00	26.59		42.8		69
Flexibility	6	2:05:00
Strength	2	2:00:00
Running	5	1:00:32	6.72	(9:00)	10.81	(5:36)	74
Orienteering	1	30:36	2.86	(10:42)	4.6	(6:39)	183
Regeneration	2	20:00
Total	6	18:34:08	36.17		58.22		326
[1-5]	6	16:09:08

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Saturday Sep 1, 2012 #

Running 30:00 [2] 5.38 km (5:35 / km) +50m 5:20 / km
ahr:146 max:163 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont and back, nice afternoon 16 C.

Flexibility 1:00:00 [0]

PM Stretch sfter the run.

Friday Aug 31, 2012 #

Cycling 10:57 [2] 3.76 km (2:55 / km)
shoes: Nike Air Pegasus 27 2011

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.

Cycling warm up/down 10:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

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

AM Stretch.

Cycling 11:10 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

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

PM Warm up spin.

Strength 1:00:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core.

Regeneration 9:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Thursday Aug 30, 2012 #

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

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.

Running warm up/down 12:10 [1] 1.8 km (6:46 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

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

AM Stretch.

Wednesday Aug 29, 2012 #

Cycling 11:36 [2] 3.76 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

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.

Flexibility 10:00 [0]

AM Stretch.

Cycling 11:15 [2] 3.76 km (3:00 / 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 1:15:00 [3]

PM Short track ice.

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Warm down spin.

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

PM Stretch.

Cycling 23:15 [2] 8.96 km (2:36 / km) +69m 2:30 / km
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Nose Hill Brisbois for orienteering.

Running warm up/down 5:20 [2] 0.94 km (5:42 / km) +24m 5:03 / km
ahr:134 max:150 shoes: Inov-8 OROC 280

PM Warm up run at Nose Hill Brisbois.

Orienteering race 30:36 [3] 4.6 km (6:39 / km) +183m 5:33 / km
ahr:168 max:184 shoes: Inov-8 OROC 280

PM FWOC Wednesday night meet at Nose Hill Brisbois. Nice night, cooler 18C. Not an optimal route to #2 and lost 0:30 to #9-circle was covering the contour lines should have noticed. Tried to go straight from #7-#8 instead of going to the trail to work on my compass, was slower in the long grass than on the trail for sure. The rest went well but wasn't running too fast because my legs were dead after the hard day of skating training. The long grass on Nose Hill reminded me of the COC's, tough running. Actually ran 5.21 km.

Tuesday Aug 28, 2012 #

Cycling 10:43 [2] 3.76 km (2:51 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:20 [2] 0.9 km (4:49 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:45:00 [3]

AM Short track ice, skated an 8.9 second day on the ice!

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

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

AM Stretch.

Cycling 11:09 [2] 3.76 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Cycling warm up/down 15:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 1:00:00 [4]
shoes: Nike Air Pegasus 27 2011

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 Aug 27, 2012 #

Cycling 10:31 [2] 3.76 km (2:48 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:33 [2] 0.9 km (5:03 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

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

AM Stretch.

Cycling 10:40 [2] 3.76 km (2:50 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 4:09 [2] 0.9 km (4:37 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Speed Skating Training 1:15:00 [2]

PM Short track ice.

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