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Training Log Archive: D-MAN

In the 11 days ending Aug 5, 2011:

activity

time

miles

Speed Skating Training

5:32:00

Running

4:20:22

32.86

(7:55)

52.88

(4:55)

Cycling

4:07:37

53.85

(4:36)

86.67

(2:51)

Orienteering

1:47:33

6.03

(17:51)

9.7

(11:05)

510

Core

20:00

Regeneration

15:00

Total

16:22:32

92.74

149.25

510

[1-5]

16:07:32

3:51

0:00

» now

Friday Aug 5, 2011 #

Cycling 14:52 [2] 5.47 km (2:43 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to Marda Loop Physio.

Cycling 34:50 [1] 11.0 km (3:10 / km)
shoes: Nike Air Pegasus 25 2010

AM/PM Bike from Marda Loop Physio to MEC, Running Room, Bank and home. Calf was sore from getting it needled (acupuncture) so was going easy = intensity 1.

Cycling 6:46 [2] 2.69 km (2:31 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Tri It Multisport.

Thursday Aug 4, 2011 #

Cycling 22:08 [2] 7.2 km (3:04 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from Brentwood Family Medical Centre to get a doctors referral that I need physio on my achilles so I can get it covered by medical insurance.

Core 10:00 [3]

PM Core, continuous different exercises.

Note

Achilles feels better already and is not sore but it feels stiff and not as flexibile as my right one. I have a physio appointment tomorrow anyways because something is wrong with it.

Wednesday Aug 3, 2011 #

Cycling 17:07 [2] 5.74 km (2:59 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 4:38 [2] 0.9 km (5:09 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:20:00 [3]

AM Short track ice.

Cycling 17:38 [2] 5.74 km (3:04 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 7:38 [2] 1.35 km (5:39 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run.

Speed Skating Training 1:20:00 [2]

PM Short track ice.

Running 24:24 [2] 5.11 km (4:46 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run around the Calgary loop. Nice evening, 21C with a NE wind at 6 km/h.

Note

Achilles Tendon is sore again, started to hurt during my first speed skating training on Monday, bad news, have no idea whats making it hurt maybe stretching it two much in skating position since it didn't hurt during the WCOC's and COC's once it got better again after 3 days rest on the drive up to Whitehorse. Going to go to Physio tomorrow hopefully.

Tuesday Aug 2, 2011 #

Cycling 16:47 [2] 5.74 km (2:55 / km)
shoes: Nike Air Pegasus 25 2010

AM Bike to and back from the Oval.

Running warm up/down 7:43 [2] 1.35 km (5:43 / km)
shoes: Nike Air Pegasus 25 2010

AM Warm up run.

Speed Skating Training 1:20:00 [2]

AM Short track ice.

Cycling 16:29 [2] 5.74 km (2:52 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the Oval.

Running warm up/down 3:30 [3] 0.9 km (3:53 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run, 2 lap progressive.

Speed Skating Training 10:00 [3]
shoes: Nike Air Pegasus 25 2010

AM/PM Cables and imitations.

Speed Skating Training 1:10:00 [2]

PM Short track ice.

Running 24:25 [2] 5.11 km (4:47 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run around the Calgary loop. Nice evening 23C with a 13 km/h E wind.

Monday Aug 1, 2011 #

Running 24:21 [2] 5.11 km (4:46 / km)
shoes: Asics GEL-Speed Star 5 2011

AM Run around the Calgary loop. Nice easy morning run 17C with a NE wind at 9 km/h.

Speed Skating Training 12:00 [2]
shoes: Nike Air Pegasus 25 2010

AM Imitations. Dryskate, weight transfer, dryskate, weight transfer.
3(4x1') r1' R4'.

Cycling 29:03 [2] 12.0 km (2:25 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from the south side of Edworthy Park to go for a trail run with Patrick.

Running 1:05:40 [2] 11.8 km (5:34 / km)
shoes: La Sportiva Crosslite

PM Run from Edworthy Park to C.O.P. and back with Patrick. A nice easy steady pace. Im kind of guessing the distance with the help of Gmaps. Nice afternoon 19C (felt warmer) with a light E 9 km/h wind.

Regeneration 10:00 [0]

PM Cold bath in the Bow River with Patrick after the run, felt so nice on the legs.

Core 10:00 [3]

PM Core, 10 minutes continuous. Front bridge, sit ups (legs at 90 degrees), supermans opposite arm/leg, side bridge L/R side. Did these exercises two times through.

Sunday Jul 31, 2011 #

Cycling 15:42 [1] 5.0 km (3:08 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Shaganappi Point Golf Course (North Side) to pick Saskatoon Berries with Jacob.

Saturday Jul 30, 2011 #

Running warm up/down 9:45 [2] 2.15 km (4:32 / km)
shoes: La Sportiva Crosslite

PM Warm up run over to Edworthy Park map.

Orienteering 1:47:33 [4] 9.7 km (11:05 / km) +510m 8:47 / km
shoes: La Sportiva Crosslite

PM Long course at 1:15000 that I quickly set. Tried out the magnifine glass and it worked pretty well. Total of 30 controls and a lot of steep climbing and not to mention all the green crap! Was hard at the end because it started to get dark so reading the map was tricky. Getting stung by a wasp 3 times didn't make it any easier. Was warmish at the start 24C and cooled down to 21C. Was pretty dehydrated at the end sice all I had was 60 ml of water and 6 eLOAD eDISCS. Pretty much mistake free except went out on to a parallel ridge but figured it out right away which was good, alot of new trails which caused some confusion too.

C • good training 1

Running warm up/down 11:38 [1] 2.15 km (5:25 / km)
shoes: La Sportiva Crosslite

PM Warm down jog.

Regeneration 5:00 [0]

PM Cold bath.

Friday Jul 29, 2011 #

Cycling 43:35 [2] 15.5 km (2:49 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to the doctor to see about the flem in my throat nothing is wrong apparently (don't believe it because it is not normal). He suggested a few vitamins and a nasal spray which I'm not getting or won't get at all until I get back from Europe.

Running 30:22 [2] 6.73 km (4:31 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run down to Running Room and back along the South end of the Calgary loop. Nice out 18C with a NE 19 km/h wind.

Cycling 12:40 [2] 4.85 km (2:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Bike to and back from Running Room to get some free (expired) eLOAD eDISCS.

Thursday Jul 28, 2011 #

Running 46:18 [2] 10.22 km (4:32 / km)
shoes: Asics GEL-Speed Star 5 2011

PM Run around the Calgary loop. Nice to get out running again after 3 days of driving back from the Yukon. Nice afternoon 20C with a light wind from the E at 7 km/h.

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