Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 10, 2012:

activity

time

miles

Speed Skating Training

7:04:00

Cycling

4:39:39

21.03

33.84

Strength

1:45:00

Running

57:19

6.71

(8:32)

10.8

(5:18)

Flexibility

45:00

Regeneration

43:00

Total

15:53:58

27.74

44.64

[1-5]

14:25:58

3:41

0:00

» now

Saturday Nov 10, 2012 #

Cycling 14:42 [2] 3.76 km (3:55 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Running warm up/down 4:51 [2] 0.9 km (5:23 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 10:00 [3]

AM On ice warm up.

Speed Skating Training 15:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations after racing. 3x5' r2.5'.

Running 21:00 [2] 4.05 km (5:11 / km)
shoes: Nike Air Pegasus 27 2011

PM AeT run after the imitations.

Friday Nov 9, 2012 #

Cycling 14:38 [2] 3.76 km (3:54 / km)
shoes: Nike Air Pegasus 27 2011

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 1:30:00 [3]

AM Short track ice.

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

AM Warm down spin.

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 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.

Thursday Nov 8, 2012 #

Cycling 13:56 [2] 3.76 km (3:42 / 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 1:45:00 [2]

AM Short track ice.

Cycling 14:00 [2]
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 24:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations. 2(4x3') r3' jog R6'.

Running 24:00 [1] 3.6 km (6:40 / km)
shoes: Nike Air Pegasus 27 2011

PM Jog between imitations.

Flexibility 20:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Regeneration 11:00 [0]

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

Wednesday Nov 7, 2012 #

Cycling 12:45 [2] 3.76 km (3:23 / 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 [4]

AM Short track ice.

Running 7:28 [4] 2.25 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

AM 5 x 1lap(450m) AnT r90".
1st-1:33
2nd-1:29
3rd-1:29
4th-1:29
5th-1:28

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

AM Warm down spin.

Cycling 11:28 [2] 3.76 km (3:03 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Tuesday Nov 6, 2012 #

Cycling 12:53 [2] 3.76 km (3:26 / 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.

Cycling 11:51 [2] 3.76 km (3:09 / 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.

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.

Cycling 11:57 [2] 3.76 km (3:11 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Monday Nov 5, 2012 #

Cycling 15:00 [2]
shoes: Northwave Revolution Road Shoe

AM Spin on the wind trainer.

Flexibility 25:00 [0]

AM Stretch.

Cycling 12:29 [2] 3.76 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 10:00 [2]
shoes: Northwave Revolution Road Shoe

PM Warm up spin.

Cycling 1:04:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Bike intervals 8x8' AnT r4'.

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

PM Warm down spin.

Regeneration 10:00 [0]

PM Cold bath at the U of C Sport Medicine Centre.

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