Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 5, 2013:

activity

time

miles

Cycling

4:22:26

56.34

(4:39)

90.67

(2:54)

359

Strength

2:00:00

Flexibility

50:00

Core

41:00

Total

7:53:26

56.34

90.67

359

[1-5]

7:03:26

1:22

0:00

» now

Saturday Oct 5, 2013 #

Cycling 10:35 [2] 3.6 km (2:56 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Cycling 18:38 [2] 6.63 km (2:49 / km)

PM Bike to work, Alma, Red and White and home.

Friday Oct 4, 2013 #

Cycling 11:45 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Note

Knee feels the best it has in a while, I think the physio on Tuesday is paying off along with the exercises.

Cycling 10:27 [2] 3.6 km (2:54 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Core 6:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Cycling 19:32 [2] 6.63 km (2:57 / km)

PM Bike to work, Alma, Red and White and home.

Thursday Oct 3, 2013 #

Cycling 11:50 [3] 3.6 km (3:17 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the Oval.

Cycling 11:46 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 11:47 [2] 3.6 km (3:16 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Core 5:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Note

Knee feels a bit sore after doing the strength exercises but better than yesterday.

Wednesday Oct 2, 2013 #

Cycling 11:53 [2] 3.6 km (3:18 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Cycling 11:36 [2] 3.6 km (3:13 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

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

PM Core/Strength.

Note

Knee feels a bit sore after doing the strength exercises.

Tuesday Oct 1, 2013 #

Cycling 1:05:40 [3] 27.31 km (2:24 / km) +359m 2:15 / km
shoes: Northwave Revolution Road Shoe

AM/PM Bike to work, to Marda Loop Physio and back home. Cool Morning/lunch 8C/12C, W wind at 20 km/h.
Average 24.1 km/h
Max Speed 48.6 km/h
1713.9 kilometers to date. (Accumulative from before and now 6985.1 Kilomiters to date)

Cycling 12:00 [3] 3.6 km (3:20 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

Went to physio, got some IMS on my right quad(the usual things), hopefully it loosens it up and my knee gets better. Got a bunch of exercises to do to help make my knee better. Taping my knee will help. Knee still feels sore but I got alot done today so didn't expect it to feel better right away.

Monday Sep 30, 2013 #

Cycling 11:30 [2] 3.6 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Cycling 11:01 [2] 3.6 km (3:04 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Cycling 11:20 [2] 3.6 km (3:09 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval to get my knee looked at by the team athletic therapists.

Core 10:00 [3]

PM Core/Strength.

Flexibility 15:00 [0]

PM Stretch, knee feeling a tad better after a bit of physio and a good icing.

Sunday Sep 29, 2013 #

Cycling 21:06 [2] 6.9 km (3:03 / km)

AM/PM Bike to and back from work.

Core 10:00 [3]

PM Core/Strength.

Flexibility 15:00 [0]

PM Stretch. Knee is really sore from Saturday so didn't do the streches that irritate it a bit.

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