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Training Log Archive: D-MAN

In the 7 days ending Dec 8, 2012:

activity # timemileskm+m
  Speed Skating Training6 6:35:00
  Cycling6 3:07:24 23.36 37.6
  Strength2 1:30:00
  Flexibility2 25:00
  Regeneration2 22:00
  Running3 12:14 1.68(7:18) 2.7(4:32)
  Total6 12:11:38 25.04 40.3
  [1-5]6 11:24:38

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SuMoTuWeThFrSa

Saturday Dec 8, 2012 #

Cycling 12:41 [2] 3.76 km (3:22 / 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.

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

AM Warm down spin.

Friday Dec 7, 2012 #

Cycling 12:30 [2] 3.76 km (3:19 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:07 [3] 0.9 km (4:34 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

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 12:10 [2] 3.76 km (3:14 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Inov-8 OROC 280

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 Dec 6, 2012 #

Cycling 11:28 [2] 3.76 km (3:03 / 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 [2]

PM Short track ice.

Wednesday Dec 5, 2012 #

Cycling 11:52 [2] 3.76 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 4:00 [2] 0.9 km (4:27 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Speed Skating Training 1:15:00 [3]

PM Short track ice. Flyers- 8.76, 8.69-slip.

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

PM Warm down spin.

Cycling 11:58 [2] 3.76 km (3:11 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Tuesday Dec 4, 2012 #

Cycling 12:47 [2] 3.76 km (3:24 / 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 45:00 [2]

AM Short track ice.

Cycling 12:18 [2] 3.76 km (3:16 / 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 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.

Cycling 12:53 [2] 3.76 km (3:26 / km)
shoes: Adidas Casual

PM Bike to and back from the Oval.

Monday Dec 3, 2012 #

Cycling 11:47 [2] 3.76 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Running warm up/down 4:07 [2] 0.9 km (4:34 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Speed Skating Training 1:05:00 [3]

PM Short track ice.

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

PM Warm down spin.

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

PM Stretch.

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