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Training Log Archive: D-MAN

In the 7 days ending Jan 5, 2013:

activity # timemileskm+m
  Speed Skating Training5 7:24:30
  Cycling5 3:01:45 17.52 28.2
  Strength2 2:00:00
  Flexibility5 1:20:00
  Running1 50:00 4.35 7.0
  Regeneration2 22:00
  Total5 14:58:15 21.87 35.2
  [1-5]5 13:16:15

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Saturday Jan 5, 2013 #

Cycling 12:14 [2] 3.76 km (3:15 / 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.

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Air Pegasus 27 2011

AM 10' Ae, 5' Aet, 2' AnT, 5' AeT, 3' AnT, 5' Aet, 2' AnT, 5' AeT, 3' AeT. Did just under 16 laps of the 450m track.

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

AM Stairs.

Speed Skating Training 10:00 [3]
shoes: Nike Air Pegasus 27 2011

AM Imitations. All three of these workouts were continuous for a total of 1 hour.

Flexibility 30:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Note

Tough training while feeling sick, sore throat and stuffed nose.

Friday Jan 4, 2013 #

Cycling 12:36 [2] 3.76 km (3:21 / 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 [3]

AM Short track ice.

Cycling warm up/down 15:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Flexibility 10:00 [0]
shoes: Adidas Casual

AM Stretch.

Cycling 5:56 [2] 1.88 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to the Oval. Got a ride home.

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.

Note

Starting to feel sick.

Thursday Jan 3, 2013 #

Cycling 12:30 [2] 3.76 km (3:19 / 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 1:20:00 [3]

AM Short track ice.

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

AM Warm down spin.

Cycling 12:45 [2] 3.76 km (3:23 / 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 25:00 [2]

PM Short track ice.

Speed Skating Training 34:30 [3]
shoes: Nike Air Pegasus 27 2011

PM Imitations, single leg cables 2x10 LRL. 9x3' r1.5'+3x1.5' r1.5'.

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

PM Warm down spin.

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

PM 10'/AM 10' Stretch.

Wednesday Jan 2, 2013 #

Cycling 11:54 [2] 3.76 km (3:10 / 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 [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 11:45 [2] 3.76 km (3:08 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Speed Skating Training warm up/down 25:00 [2]

PM On ice warm up for weights.

Strength 1:15:00 [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 Dec 31, 2012 #

Cycling 12:05 [2] 3.76 km (3:13 / 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/PM Short track ice.

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

PM Warm down spin.

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

PM Stretch.

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