Training Log Archive: SidIn the 28 days ending Feb 28, 2009:
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Thursday Feb 26, 2009 #
Swimming 1:20:00 [3] 3.35 km (23:53 / km)
MTC swim with Coach Stuart. See Mississauga Tri Club Blog! Easy swim after TT on Tuesday. Generally tired and took it easy. Did a 100m fly but it was tough. Easy 400m time of 8:10.
Hockey 40:00 [3]
shoes: Koho 3380
We were light on guys and got killed. Took it easy skating to be ready for the Chilly Half.
Wednesday Feb 25, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 20.0 mi (3:00 / mi)
ahr:105 max:135 shoes: Carnac TRS7
MTC Cycle with Coach JJ. Alternating power and 95 rpm cadence sets with rest. Legs felt tired to start but warmed to the session and was able to meet goals. Right knee was sore but fine cycling. Burn - 420 kcal.
Weights, Core & Balance 55:00 [3]
shoes: Nimbus 10
MTC class with Coach Johnny B. 5 sets of situps, leg activities and push ups. Took it easy as back and core are stil not 100% plus need to save myself for the Chilly Half.
Tuesday Feb 24, 2009 #
Swimming (Time Trial) 1:20:00 [4] 2.75 km (29:05 / km)
MTC Swim with Coach JJ. Tricked us in having the time trial today when we expected Thursday. 1200 m time - 23:02. Tried to start out with strength and technique and did a quick second and third 100m with hard turns. Technique was off a bit as my roll was not perfect but I was taking on water when breathing so my head was low. I should have gone under 23:00 but I has trying to figure out where I was off the clock as counting lengths was tough. After my arm upper triceps were quite tired. Usually never feel them so I must have beein using a good elbow snap.
Running (Treadmill) 50:00 5.2 mi (9:37 / mi)
ahr:125 max:145 shoes: Nimbus 10
Treadmill run to get ready for the Chilly Half. Warmed up starting at 4.5 proceeding to 6 mph for first 10 minutes. 10:00 at 6.5, 10:00 at 7, 5:00 at 6.5, 5:00 at 7 and 5:00 7.5. Standard cooldown 4.5 to 2.5. Followed by right inner quad strengthening and 20:00 legs stretching.
Right knee felt sore for first interval but felt better as speed increased. Kind of sore after though. Burn - 430 kcal. First run with Nimbus 10 and damaged right foot at 2nd toe and big toe corner.
Right knee felt sore for first interval but felt better as speed increased. Kind of sore after though. Burn - 430 kcal. First run with Nimbus 10 and damaged right foot at 2nd toe and big toe corner.
Monday Feb 23, 2009 #
Cycling (Wind Trainer) 42:00 [3] 15.6 km (2:42 / km)
ahr:125 max:138 slept:150.0 shoes: Carnac TRS7
Recharge with Coach Troy. Felt lazy to start but got intoo it and was able to hit gears and cadence as things progressed.
Sunday Feb 22, 2009 #
Swimming 1:15:00 [3] 2.7 km (27:47 / km)
MTC Swim with Coach JJ. See blog. Nice drills. Easy day after Saturday. Back was okay for swimming with turns.
Cycling (Wind Trainer) 1:55:00 [3] 39.2 km (2:56 / km)
ahr:119 max:128 shoes: Carnac TRS7
MTC Cycle with Coach John. Class was a variety of times going from 90 to 95 rpm and back. Outer quads and hip flexors were tired from Saturday. Decided to keep effort done to 60% and HR below 125. To save back I only went in aero position for 0:30 at a time for a maximum of 5 minutes total. Generally felt okay and an easier session was appropriate. Right side started to get tired near the end and my right glute was not happy. Just hoping I can run after. Burn - 850 kcal, well below last Sunday.
Running (Outdoors) 40:00 [3] 5.0 km (8:00 / km)
ahr:109 max:115 shoes: Nimbus 9
Light run after back problems last week. Ran at a really low speed. Right knee was aching a bit after Saturday but okay. I am hoping I can run at this pace for an Ironman marathon. Easy but required. Burn - 300 kcal.
Saturday Feb 21, 2009 #
Event: Salomon Snowshoe Raid
Orienteering race 2:59:00 [2] ** 6.0 mi (29:50 / mi)
spiked:12/16c
2009 Snow Raid. Went out with a team of friends for a relaxing event. Likely a good thing with SB coming of finjuries. With the use of ski trials, the dynamics of this race changed. The bush was hard packed with a foot of fresh snow. Weather was ideal for this event and we came close to completing our redesigned route. Missed 2 ten point controls on the way home but coming in at 2:59, there was little point in trying to get them. In retrospect could have got more points by "Walking the Line" perhaps but otherwise our speed dictated the results. 440 points, middle of the pack. Burn - 1450 kcal
Friday Feb 20, 2009 #
Note
Had a massage to help my back. Back and right side were extremely tight.
Thursday Feb 19, 2009 #
Swimming 1:20:00 [3] 2.85 km (28:04 / km)
rhr:48
MTC swim with Coach Stuart. See Mississauga Tri Club Blog! Easy recovery week swim. It took a while for my back to loosen up but I could push off with both legs and fly today. My 100m times were slow at 1:55 until the last one but I figured out I was not getting my arms out wide and bending before the elbow snap. Dropped my time to1:50 for the last 100m with that change. My back is about 70% after resting most of the week. Good enough to play hockey tonight and do the Snow Raid Saturday.
Hockey 25:00 [2]
shoes: Koho 3380
Won the game as we had the better goalie. Was only skating at about 75% as right side was tight and back was not a full strength.
Tuesday Feb 17, 2009 #
Swimming 1:15:00 [3] 2.55 mi (29:25 / mi)
MTC with Coach JJ. Recovery week. Swam at the back of the pack with sore back. Right side was tight and could only push off wall with left leg. Easy swim. Back seemed to loosen up but core and arms were over worked.
Sunday Feb 15, 2009 #
Swimming 1:20:00 [3] 2.75 mi (29:05 / mi)
rhr:48
MTC with Coach JJ. See Mississuaga Triathlon Blog for details. Swim wenr well
Cycling 1:51:00 [3] 42.3 km (2:37 / km)
ahr:129 max:151 rhr:48 shoes: Carnac TRS7
MTC Cycle with Coach Johnny B. Cadence workout in the 90 to 100 rpm range. Legs felt good after resting Saturady. Burn - 1150 kcal. was in the higher HR zones for a good part of this work out. Changing after felt a slight tweak to back.
Running (Trails) 40:00 [0] 4.0 km (10:00 / km)
ahr:105 max:110 shoes: Nimbus 9
Tried to do a brick workout after the cycle but could not run. Back was tight on the right side and it was too painful. Was able to do a fast walk but my back never loosened up enough to run. On the way back took an icy trail section through Maple Bush Park Tough to stablize myself on the ice with a sore back. Previous back injuries have not stopped my running.
Friday Feb 13, 2009 #
Hockey 25:00 [3]
rhr:49
Played forward. Decent skate. Got cross checked into the net though.
Thursday Feb 12, 2009 #
Swimming 1:25:00 [3] 3.2 km (26:34 / km)
rhr:48
MTC Swim with Coach JJ. See blog for details. Times for the fast 100m's were all below 1:55. The best were 1:50. Arms felt a little tired to start with and was not planing great at slow speed. Steady pace was slow below 2:00 / 100m.
Hockey 30:00 [3]
rhr:48 shoes: Koho 3380
Won another game. Legs were a bit tired though.
Note
Platets / Plasma donation. BP 126/85 HR - 56
Wednesday Feb 11, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 19.7 km (3:03 / km)
ahr:116 max:132 shoes: Carnac TRS7
MTC Cycle with Coach Lilly. Feel weird as the ambient temperature had gone to 10°C over night. Warmed up quicker and feel strong. Lower zone workout but right leg seemed to be better, perhaps from quad strengthening. Burn - 410 kcal.
Weights, Core & Balance 1:00:00 [3]
shoes: Nimbus 9
MTC Core class with Delia & John. Abs sets were not my best but he rest was fairly straight forward.
Tuesday Feb 10, 2009 #
Swimming 1:20:00 [3] 3.1 km (25:48 / km)
rhr:53
MTC Swim with Coach JJ. See blog. Swam first 500m in 9:55 but below plane speed so felt like I was dragging my legs through the water. Second 500m was at plane speed and finished in 9:45. Third 500m was in 9:53 and felt like I was losing technique. Nice swim overall but technique was variable.
Running (Treadmill) 1:27:00 [3] 8.3 mi (10:29 / mi)
ahr:125 max:142 shoes: Nimbus 9
Run at the gym. Started with 20:00 increasing speed from 4.5 to 7.0 mph. Next 26:00 varying speed from 6.0 to 7.0 mph by 0.2 mph intervals. Last 31:00 minutes of the same followed by 4:00 cool down. Lastly, 10:00 on right inner quad with more weight. Stretch 15:00 to end things.
Right knee was a bit stiff throughout. Tried to land more mid foot on right in particular. By end below right knee and above left knee was getting a bit sore. Right knee was a bit achey for a few hours after but fine after that. Burn - 720 kcal
Right knee was a bit stiff throughout. Tried to land more mid foot on right in particular. By end below right knee and above left knee was getting a bit sore. Right knee was a bit achey for a few hours after but fine after that. Burn - 720 kcal
Monday Feb 9, 2009 #
Cycling (Wind Trainer) 1:25:00 [3] 32.5 km (2:37 / km)
ahr:125 max:142 rhr:45 shoes: Carnac TRS7
Aero base workout to DVD. Legs felt okay and was able to get to high cadence over 100 rpm. Burn - 710 kcal.
Sunday Feb 8, 2009 #
Swimming 55:00 [3] 2.0 km (27:30 / km)
rhr:53
MTC Swim with Coach JJ. The session was shortened as one life guard was 1/2 hour late. Swim times were off with 100m ranging from 1:50 to 1:57. Technique was errartic but fly was fun as a change.
Orienteering race 54:00 [3] ** 3.0 km (18:00 / km)
spiked:5/10c rhr:53 shoes: Montrail GTX25
UKR Thomass at Palgrave East. Thought that with the snow loss in the banana belt that I would not need the snowshoes but it was deep in the bush. Hit CP C, D & E quickly in the first box but made a few route choice errors. Slow to CP 1 as I thought it was a hill and it was a depression. I had lost my control description. Off line to CP 2 cost time also but was solid after though not speedy. Finished in 13th spot, not bad. Running was tough and I could feel my left knee was a bit sore after. Nice race designed by EM and chili with hot chocolate after.
Saturday Feb 7, 2009 #
Running (Trails) 2:10:00 [3] 12.0 mi (10:50 / mi)
ahr:126 max:109 rhr:53 shoes: Asics Nimbus VI
Ran the McCraney to Crosstown to East Bank to West Bank, over Upper Middle, down the East Bank, angled up to Upper Middle and back by way of the McCraney. Feet started to get a bit sore so decided my shoes need to be retired and shift to the new ones. Trail running was okay but hard on the joints, especally with grippers on shoes. Right quad weights and stretch after.
Thursday Feb 5, 2009 #
Swimming 1:20:00 [3] 3.3 km (24:15 / km)
rhr:45
MTC Swim with Coach Stuart.See Mississauga Tri Club Blog!
400m times 7:50, 7:45 and 7:40. First 400m sucked, form was bad with head plowing water. Second 400m concentrated on form keeping streamline and relaxing. Felt great so turned on jets for the last 100m. Last 400m started out harder and tried to keep form and speed. Not bad swim after poor start.
400m times 7:50, 7:45 and 7:40. First 400m sucked, form was bad with head plowing water. Second 400m concentrated on form keeping streamline and relaxing. Felt great so turned on jets for the last 100m. Last 400m started out harder and tried to keep form and speed. Not bad swim after poor start.
Hockey 20:00 [3]
rhr:48 shoes: Koho 3380
Won another game. Fast hard skate!
Wednesday Feb 4, 2009 #
Cycling 1:00:00 [3] 20.0 km (3:00 / km)
rhr:46 shoes: Carnac TRS7
MTC Cycle with Coach Steve. Recharge modified. Legs started tired but got into th eroutine as we progresses through it.
Tuesday Feb 3, 2009 #
Swimming 1:15:00 [3] 3.3 km (22:44 / km)
MTC Swim with Coach JJ, see blog. Arms were tired but core was strong. 300m times 6:00 and 5:50, 50m on 0:50 and 100 m on 1:55.
Running (Treadmill) 1:03:00 6.5 mi (9:42 / mi)
ahr:116 max:126 rhr:50 shoes: Nimbus 9
Run at gym. Worked on landing right and left heels to change style somewhat. My tendency is to run on my toes. With my right knee issues this has become exaggerated. Left leg tracks well but tried to help right. Warm up was on flat increasing from 4.5 to 6.5 and maintaining to 20:00. Switched to a hill program, setting 5 and speed at 6.0 mph. Final ten minutes was a flat course withe speed increasses from 6.2 to 6.5 to 6.7 and back. 10:00 300 reps on right inner quad extensions and 15:00 stretch to finish off. Right knee was sore with gait change but seemed to work okay later though I may have reverted somewhat.
Monday Feb 2, 2009 #
Cycling 42:00 [2] 15.5 km (2:43 / km)
ahr:115 max:126 rhr:46 weight:153lbs shoes: Carnac TRS7
Monday night cycling recharge. Once going everything felt fine.
Sunday Feb 1, 2009 #
Swimming 1:15:00 [3] 2.0 km (37:30 / km)
MTC Swim with Coach Stuart. After warm up, we concentrated on breast stroke technique. My worst stroke and learned the leg was most important to propulsion. Kicking is my weakest but it is perhaps genetic..
Cycling (Wind Trainer) 2:00:00 [3] 42.0 km (2:51 / km)
rhr:48 shoes: Carnac TRS7
MTC Cycle with Coach John. Long power sets in big gear and low cadence. Stomach was a bit sore but may be due to bib shorts having a band about that height. Eat an oatmeal bar during class with food before the swim also. Legs felt tired but was able to hang in to the end of the class.