Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+m
	Swimming	12	16:05:00	21.97	(43:56)	35.35	(27:18)
	Cycling	8	10:55:00	151.06	(4:20)	243.1	(2:42)
	Running	14	10:20:05	62.01	(10:00)	99.79	(6:13)	141
	Orienteering	2	4:14:00	11.37	(22:20)	18.3	(13:53)	402	20 /	25c	80%
	Weights, Core & Balance	4	3:20:00
	Hockey	4	1:40:00
	Total	40	46:34:05	246.4		396.54		543	20 /	25c	80%
averages - weight:149.8lbs

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Sunday Feb 28, 2010 #

6 AM

Swimming (Stroke Work) 1:10:00 [3] 2.35 km (29:47 / km)

MTC Spin with Coach Stewart. Warm up - 650 m Main set - 16 x 50, 4 left arm/swim, 4 right arm/swim, 4 finger drag/swim & 4 catchup/swim Cool down - 100m float, easy 100m. Easy swim not sure on my technique.

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 43.6 km (2:45 / km)
ahr:108 max:144 shoes: Carnac TRS7

MTC Cycle with Coach John. Hill workout, maximum gear for most of the sets. Legs were toast from Saturday run in the snow. Burn - 950 kcal.

10 AM

Running (Roads) 30:00 [3] 4.8 km (6:15 / km)
ahr:108 max:128 shoes: Mizuno Wave Rider 12

Brick workout after cycle. Slow to warm up but fine after. Burn - 280 kcal.

Saturday Feb 27, 2010 #

9 AM

Running (Roads) 1:41:00 [4] 10.0 mi (10:06 / mi) +80m 9:51 / mi
ahr:125 shoes: Mizuno Wave Rider 12

Two figure eights plus a loop. Hard running on snow. Knee ache a bit in a right side but okay.

Friday Feb 26, 2010 #

8 PM

Hockey 25:00 [3]
shoes: Koho 3380

First time in a while playing Friday hockey. Okay game.

Thursday Feb 25, 2010 #

6 AM

Swimming 1:25:00 [3] 3.5 km (24:17 / km)

MTC Swim with Coach Stewart. Warm up 16 x 50 m 4 swim, 4 pull, 4 kick with fins and 4 IM/Free Build Main Set 5 x 200 m swim, 4 x 100 pull, 100m kick, 4 x100 m pull, 100m kick, 3 x 200m swim Cool Down 150 m over/under/double arm/ breast.
Arms were tired from core but maintain under 4:00 for 200m . Trouble breathing without arm strength to set catch hard. Kicking better!

Wednesday Feb 24, 2010 #

6 AM

Cycling (Wind Trainer) 35:00 [3] 14.6 km (2:24 / km)
ahr:123 max:150 shoes: Carnac TRS7

MTC cycle with Coach Steve. Forgot my shorts so ran home to get a pair and missed half the class. Short warm up and then hill repeats. Leg felt okay. Burn - 350 kcal.

5 PM

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 9

MTC Core with Dalia. Good upper body workout.

Tuesday Feb 23, 2010 #

6 AM

Swimming 1:25:00 [3] 3.45 km (24:38 / km)

MTC Swim with Coach JJ. warm up 3 x 100m, 300 mix, 3 x 100, 300m (50 kick/ 50swim with fins) Main Set - 3 x400m, #1 build, #2 easy, #3 best pace, 100 easy, 4 x 200 pull with paddles. Cool down - easy 150 m.
Felt okay once warmed up. Technique was off a bit. 400m times - 7:45, 8:20 & 7:35.

5 PM

Running (Roads) 30:00 [3] 5.0 km (6:00 / km)
ahr:110 max:123 shoes: Mizuno Wave Rider 12

Run around the block. Feel okay though arms were tired after swimming. Burn - 260 kcal.

Monday Feb 22, 2010 #

1 AM

Note
weight:148lbs

BP - 129/72 HR - 62 before platelet donation.

Sunday Feb 21, 2010 #

6 AM

Swimming (Stroke Improvement) 1:20:00 [3] 1.5 km (53:20 / km)

MTC swim with Coach Stewart. Worked on arm catch. Felt okay after the Snowshoe Raid.

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 44.5 km (2:42 / km)
ahr:120 max:144 shoes: Carnac TRS7

MTC Spin with Coach John. Alternating cadence and power sets. Power sets are more to my liking. Burn - 940 kcal.

10 AM

Running 31:30 [3] 4.8 km (6:34 / km) +31m 6:21 / km
ahr:117 max:125 shoes: Mizuno Wave Rider 12

Brick run. Tired after last two days. Much slower than typical Burn - 280 kcal.

Saturday Feb 20, 2010 #

Event: Salomon Dontgetlost.ca Snowshoe Raid

10 AM

Orienteering (Snowshoe Raid) 3:13:00 ** 12.3 km (15:41 / km) +402m 13:29 / km
ahr:115 max:155 spiked:9/9c shoes: Montrail GTX25

2010 Snow Raid. First time with T only in this race. Too bad neither of us is good at score-O. Decided to do the matrix first and a few of the northerly controls. Not bad in the woods but slower on the road. Came back the south controls but the wet snow was slowing us down. Had to break trail to try to get in on time. Ended up 13:08 late. Yeech! Points 490, penalty - 140 for a 350. Burn - 1760 kcal.

Thursday Feb 18, 2010 #

6 AM

Swimming 1:25:00 [3] 3.35 km (25:22 / km)

MTC Swim with Coach Stewart. warm up - 200m swim, 200m pull, 4 x 50 kick, 4 x 50 IM/free build. Main set - 8 x100 moderate pace on 2:10, 200 pull easy, 8 x 100 faster on 2:10, 200 pill easy, 4 x 100 faster on 2:10. Cool Down 150 pull easy.

Felt tired after core but warmed up. 1st set of 100's was on 2:00 swim time but erratic. Could not get my arms and feet in sync. 2nd set felt better at about 1:57. Third set was good at 1:55 swim time. Not sure if my technique is better but could turn on the jets when needed.

6 PM

Hockey 25:00 [3]
shoes: Koho 3380

Ugly game but had a good skate!

Wednesday Feb 17, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 24.2 km (2:29 / km)
ahr:128 max:148 shoes: Carnac TRS7

MTC spin with Coach Steve. Power hill sets of 5:00. Did not feel like I had top end but hung tough. Burn - 550 kcal.

6 PM

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 9

MTC class with Coach Dhalia. Did a lot of arm work using exercise bands in addition to the usual core work outs.

Tuesday Feb 16, 2010 #

6 AM

Swimming 1:25:00 [3] 3.75 km (22:40 / km)

MTC Swim with Coach JJ. Warm up - 500m mixed, 10 x 50 kick side/swim with fins. Main set - 5 x 300m descending 1 to 3 and 4-5. 9 x100 m pull with paddles descending 1-3, 4-6 & 7-9. Cool down 7 x 50 finger drill / swim.

Felt fast. Swam 300m on 6:00 to 5:40. 100m p/p on 1:50 to 1:30.

5 PM

Running (Trail) 41:00 [3] 6.5 km (6:18 / km)
ahr:115 max:128 shoes: Mizuno Wave Rider 12

Easy trail run. Burn - 350 kcal.

Monday Feb 15, 2010 #

5 AM

Running (Trail) 31:00 [3] 4.6 km (6:44 / km) +30m 6:32 / km
ahr:114 max:125 weight:149lbs shoes: Mizuno Wave Rider 12

Easy run after a tough Sunday. Tired but functional near the end. Burn - 250 kcal.

Sunday Feb 14, 2010 #

6 AM

Swimming (Stroke Improvement) 1:10:00 [3] 1.5 km (46:40 / km)

MTC Swim with Coach Stewart. Worked on a fast kick today. Felt good and seemed to get feet near the surface.

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 43.7 km (2:45 / km)
ahr:115 max:151 shoes: Carnac TRS7

MTC Spin with Coach John. Mixed power and cadence sets. Pretty tired but I made it through. Burn - 1050 kcal.

10 AM

Running (Roads) 30:00 [3] 5.0 km (6:00 / km)
ahr:124 max:148 shoes: Mizuno Wave Rider 12

Brick workout after cycling. Burn - 350 kcal.

Saturday Feb 13, 2010 #

10 AM

Running (Trails) 54:00 [3] 8.0 km (6:45 / km)
shoes: Mizuno Wave Rider 12

Easy run after hockey Thursday. Trying maintain bronze level (4 runs/week) for the FMTA 100 day run challenge. Just on pace, can not miss my regular runs. Burn - 380 kcal.

Friday Feb 12, 2010 #

Running (Trals) 34:20 [3] 5.0 km (6:52 / km)
shoes: Mizuno Wave Rider 12

Tired after hockey but okay on return. Trails were slick, Should have wore Yak Tracks. Burn -270 kcal.

Thursday Feb 11, 2010 #

6 AM

Swimming 1:25:00 [3] 3.35 km (25:22 / km)

MTC Swim with Coach Stewart. Warm up - 300m swim, 200 pull, 8 x 50 IM/free Main set - 2 x (2 x 200 on 4:20, 50 easy, 4 x 100 on 2:10, 50 easy, 8 x 50 on 1:05) Never made it to cool down.

Worked on wide arm, deeper catch stroke with regular kick. Had trouble getting it all coordinated. Swim times seemed okay for the effort but does not fell natural yet. 200m time - 4:00, 100 m - 1:57, 50m -0:57.

6 PM

Hockey 25:00 [3]
shoes: Koho 3380

Won a game!! Skated hard!

Wednesday Feb 10, 2010 #

6 AM

Cycling 1:00:00 [3] 21.9 km (2:44 / km)
ahr:107 max:143 shoes: Carnac TRS7

MTC Spin with Coach Steve. Warm up gear increase every 2:00. Main set - 7 X 3:00 at 90 rpm small - 13 with 2:00 rest. 3 x 1:00 @ 100rpm, 0:45 @ 110 rpm, 0:30 @ 120 & 0:15 overspin.
Legs were tired and it took a long time to get HR over 125. Burn - 470 kcal.

7 PM

Weights, Core & Balance 50:00 [3]

Core training with coach Dhalia. Slight variation tonight using paper as sliders for cross country ski drill and mountaineering routine. Legs were tired but core was okay.

Tuesday Feb 9, 2010 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC swim with Coach JJ. Warm up - 400m free/ breast, 300m pull with paddles, 4 x 50m fins & 8 x 25 1 fast, 1 easy. main Set - 3 x (500m steady, 4 x 50 fast, fins or paddles) Cool down - back/breast/free, finger drag, free, free, back/breast.
Changes technique by going to a steeper hand angle on entry such that I was staring my pull at 10 inches down versus 6 inches. This gets my feet closer to the surface but increases my cadence. Speed seemed good but could get better. 36 strokes per length which is 10 over my usual. Have to refine the works but seems I am on the right track. My right arm tends to go over the lane divider more though.

5 PM

Running (Trails & Roads) 43:00 [3] 7.3 km (5:53 / km)
ahr:112 shoes: Mizuno Wave Rider 12

Legs started out tired but were okay by the finish. Burn - 380 kcal.

Monday Feb 8, 2010 #

6 AM

Note
weight:150lbs

Heavy eating at Super Bowl party. Good game and win by New Orleans!!

5 PM

Running (Trails) 30:00 [3] 5.0 km (6:00 / km)
ahr:120 shoes: Mizuno Wave Rider 12

Legs were tired at start but the finish was okay. Cold outside and windy so ran trails not roads. Burn - 270 kcal.

Sunday Feb 7, 2010 #

6 AM

Swimming (Stroke Coaching) 1:10:00 [2] 2.0 km (35:00 / km)

MTC stroke coaching with Stewart. Worked on high elbows, scissor kick and head roll. Not sure if me technique is improving but know what is required.

Cycling (Wind Trainer) 1:20:00 [3] 28.7 km (2:47 / km)

Watched curling while getting cycling routine in. Warm up - 15:00, progressively harder gears. Main set small ring -15 for 1:00 @ 90 - 95 rpm, rest 1:00 small - 19, increased load time by 1:00 to 8:00, rest 2:00, 1:00 on big low gear @ 60 rpm, 1:00 rest. Cool down small -19 for 5:00. Legs got tried on last 8:00 set and was having trouble maintaining rpm.

10 AM

Orienteering race 1:01:00 [3] *** 6.0 km (10:10 / km)
spiked:11/16c shoes: Montrail GTX25

Thomass UKR at Bradford. Bad day in the bush! Started out okay but sluggish. Was going along fine until the second box and missed H so badly that I ended up at I. Aimed for 7 but hit H. After a concentration break, hit the rest but was sloppy, especially going to 8. Mistake cost me about 10:00. Bad footwear choice. Forgot there was snow north of TO and almost killed himself running downhill without cleats. Time to get the Ice Bugs out of storage but only one race left.

C • Sloppy 2

Saturday Feb 6, 2010 #

9 AM

Running (Trails) 1:31:00 [3] 15.0 km (6:04 / km)
ahr:125 max:140 shoes: Mizuno Wave Rider 12

Trail run in the bitter cold. A bit stiff and red from the cold. Toughest run in a while! Burn - 850 kcal.

Friday Feb 5, 2010 #

5 PM

Running (Trails) 31:00 [3] 5.5 km (5:38 / km)
ahr:115 max:125 weight:150lbs shoes: Mizuno Wave Rider 12

Trail run in Oakville. A bit sore! Burn - 270 kcal

Thursday Feb 4, 2010 #

6 AM

Swimming 1:20:00 [3] 3.65 km (21:55 / km)

MTC Swim with Coach Stewart. Warm up - 300m mixed, 4 x 50m IM/free, 4 x 50m build Main set - 8 x 100 m descending 1-4, 6 x 25 kick, 8 x 100 pull with paddles, 6 x 25 kick, 8 x 100 swim with fins Cool down - 50m float.

Hockey 25:00 [3]
shoes: Koho 3380

Lost the game. Was a bit tired after kicking in the pool this morning.

Wednesday Feb 3, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 21.9 km (2:44 / km)
ahr:109 max:141 shoes: Carnac TRS7

MTC spin with Coach Jen. High cadence sets pyramid followed by high gear 60 rom sets. Legs felt bad but was able to maintain cadence readily. Burn - 450 kcal.

Weights, Core & Balance 50:00 [3]
shoes: Nimbus 9

MTC core class with Coach Dhalia. Stations with Bossus ball for a change. Hands are still sore making push-ups tough but the rest was fine.

Tuesday Feb 2, 2010 #

6 AM

Swimming 1:25:00 [3] 3.55 km (23:57 / km)
weight:152lbs

MTC swim with Coach JJ. Warm up - 4 x 50 free/ back or breast, 4 x 100 side kick, swim side kick & swim & 4 x 50 build. Main Set - 3 x 300m steady, 4 x 50m pull with paddles, 3 x 200m steady, 4 x 50 kick with fins, 3 x 100m Cool down 150 back/breast.
Noticed the chlorine at first. Tried to work on arms and kick with tight head postion. 200m times - 3:55, 4:02 & 4:00

Running (Trail & road) 42:15 [3] 7.2 km (5:52 / km)
ahr:123 max:134 shoes: Mizuno Wave Rider 12

First cold run after the cruise. Legs felt good and ran a good speed. Burn - 370 kcal.

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