Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 28 days ending Feb 28, 2011:

activity

time

miles

Swimming

14:45:00

20.24

(43:44)

32.57

(27:10)

Cycling

8:35:00

106.88

(4:49)

172.0

(3:00)

Hockey

2:50:00

Running

1:52:00

10.5

(10:40)

16.9

(6:38)

Weights, Core & Balance

20:00

Total

28:22:00

137.61

221.47

averages - weight:150.7lbs

3:10

0:00

» now

Sunday Feb 27, 2011 #

6 AM

Swimming 1:10:00 [3] 2.2 km (31:49 / km)

Coached swim with Coach Stewart. 40 x 50, 5 kick with fins, 5 swim, 5 TT/pull, 5 swim, 5 finger drag/catch up, 5 swim, 5 overkick / swim & 5 swim.

Still have a slight hitch on my left side. Swimming 50's in under 1:00

8 AM

Cycling (Wind Trainer) 2:00:00 [4] 40.0 km (3:00 / km)
shoes: Carnac TRS7

MTC cycle with Coach John. Tough class with lots of power sets. Legs felt tired and I had to back off a bit.

Thursday Feb 24, 2011 #

6 AM

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

MTC Swim with Coach Stewart. Warm up - 300 mix, 200 pull & 4 x 50 build. Main set - 6 x 50 kick with fins, 7 x 100 swim with fins, 6 x 50 swim, 6 x 100 pull with paddles, 6 x50 free/back Cool down - 12 x 25 finger drill, 100 Over/Under, 100 easy.
Working on left side pull, right breathing. Still have issues to that side. It is very noticeable doing finger drills. Better at fast pace. Pull with paddles 100m on 1:30 to 1:40. Swim 50m 0:50 to 0:57

5 PM

Hockey 50:00 [3]
shoes: Koho 3380

Throw my back out early in the game so did not have stop and start. Took it easy. No subs!

Tuesday Feb 22, 2011 #

6 AM

Swimming 1:25:00 [3] 3.0 km (28:20 / km)
weight:150lbs

MTC Swim with Coach JJ. 60 x 50 m Warm up - 6 mixed Main set - 6 fist/swim, 6 weak side breath, 6 side kick/swim with fins, 6 finger drill, 6 pull with paddles, 4 x 3 (deceasing 1 - 3), 8 IM. Cool down - 4 easy.
Left arm and body position was bad after right side breathing. Tried to fix it but with finger drills, the problem was easily noticeable.

5 PM

Running (Roads) 30:00 [3] 4.5 km (6:40 / km) +10m 6:36 / km
shoes: Brooks Glyercine

Ran around the block. Legs felt dead so did not go far. Likely a result of the hard cycling class Sunday. Very cold outside which may have been a factor.

6 PM

Weights, Core & Balance (Upper Body and core) 15:00 [3]

Plank, superman, knee bends and arms. Felt good and relatively strong.

Sunday Feb 20, 2011 #

6 AM

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

Coached swim with Coach Stewart. Bad left arm pull while on breathing to the right side. Left side breathing is fine. Head position too high on sprint sets.

8 AM

Cycling (Wind Trainer) 2:00:00 [4] 40.5 km (2:58 / km)
shoes: Carnac TRS7

Power cycling workout with Coach John. Power was okay but sweated a ton!

Saturday Feb 19, 2011 #

Event: Salomon Dontgetlost.ca Snowshoe Raid

Note

Stuck on the 400 for 2.5 hours when the highway was closed at Bradford. Could not make it to the Snow Raid!

Thursday Feb 17, 2011 #

6 AM

Swimming 1:20:00 [3] 3.35 km (23:53 / km)

MTC Swim with Coach Stewart. Warm up 300 mixed, 200 pull, & 4 x 50 build. Mai Set 4 x (200 on 4:20, 2 x100 on 2;10 and 4 x50 on 1:05) Cool down 200 with fins 50 breast.
Back was a little sore so took it easy but was swimming below 4:00 for 200 m in the pack.

Hockey 45:00 [3]
shoes: Koho 3380

Tie game. Back was a bit tight so I took it easy.

12 PM

Note

Platelet donation BP 127 /73 HR - 69

Tuesday Feb 15, 2011 #

6 AM

Swimming 1:25:00 [3] 3.15 mi (26:59 / mi)
weight:150lbs

MTC Swim with Coach JJ. Warm - 300 mixed, 4 x 75 fist/swim 50, 3 X (scull, drill & 2 builds) Main Set - 1500 m steady, 50 float Cool down 6 x 100 pull and 3 x 50 kick/swim with fins
1500 m time 33:00. Easy swim with 2 people in front for drafting.

5 PM

Running (Roads) 50:00 [3] 7.4 km (6:45 / km)
shoes: Brooks Glyercine

Easy run to be ready for the Snowshoe Raid! Wore compression socks. Run felt good though typical slight right leg issues.

Sunday Feb 13, 2011 #

6 AM

Swimming 1:10:00 [2] 1.4 km (50:00 / km)

MTC coached swim with Coach Stewart. Still having kick problems when breathing according to coach. 6 x 25 full sprint at end! Sprint time - 0:20.

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 40.3 km (2:59 / km)
shoes: Carnac TRS7

MTC cycle with Coach John. Power sets at maximum gear and lower cadence but in the 23 to 27 kmh range. Legs felt tired at the end.

Saturday Feb 12, 2011 #

Note

Allergic reaction so I took it easy for the day!

Thursday Feb 10, 2011 #

6 AM

Swimming 1:25:00 [3] 3.1 km (27:25 / km)

MTC Swim with Coach JJ. Warn up - 300 mixed, 200 pull, 8 x 50 breast/back alt 25, 25 free 100 drill. Main set 2 X (3 x 200 steady, 400 pull) Cool down - 100 IM.
Was working on leg, head body alignment. Not sure if much better. 200 swim times 4:15. Arms were okay.

Hockey 30:00 [3]
shoes: Koho 3380

Poor game but it was a tie. Did not take Singulair for a change and had no allergic reaction but breathing may have been poorer.

Tuesday Feb 8, 2011 #

6 AM

Swimming 1:25:00 [3] 3.1 km (27:25 / km)

MTC Swim with Coach JJ. Warm up - 400 mixed, 8 x 50 side kick / swim, 8 x25 smooth / fast, 100 back/breast Main Set - 15 x 100 on 2:30 pace time Cool Down 100 back/breast 4 x 75 pull breathe 3,5, 7 & 9.
Fast 100 was 1:50 but most were 1:57 to 2:00. Last one was 1:57. Form did not felt good. Kick and arms were out of sync.

Monday Feb 7, 2011 #

5 PM

Running (Road) 32:00 [3] 5.0 km (6:24 / km) +15m 6:18 / km
weight:152lbs shoes: Mizuno Wave Riders 13

Outdoor run. Wore yak tracks on bottom of shoes. Legs and right knee felt good. Burn - 260 kcal.

Sunday Feb 6, 2011 #

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 38.6 km (3:07 / km)
shoes: Carnac TRS7

MTC Spin with Coach John. After warm up, started with 12 x 2:00, first 6 increasing cadence, second 6 increasing gear. Next 6 x 4:00 maximum gear increasing power, Last set 3 x 4:00 increasing distance each set, gear choice yours.
Legs felt good. Definitely, lower cadence high power sets are my favorite.

Thursday Feb 3, 2011 #

6 AM

Swimming 1:25:00 [3] 3.1 km (27:25 / km)

MTC Swim with Coach Stewart. warm up - 300 mix, 200 pull, 6 x 50 free/back Main Set - 4 x200 pull 8 x 150 (swim 100/kick 50, IM 100/ kick 50) 200 pull Cool down 100 easy.
Felt like my form was good to start but may have wane as the sets progressed!

Hockey 45:00 [3]
shoes: Koho 3380

1 substitute. Not a great game!

Wednesday Feb 2, 2011 #

5 PM

Cycling (Wind Trainer) 35:00 [4] 12.6 km (2:47 / km)
shoes: Carnac TRS7

The uphill grind DVD. Started to die on the third and last 5:00 set, Legs were okay though!

Weights, Core & Balance 5:00 [3]

Plank 1.5 minutes, Superman 1:30 and side plank 1:00 each side

Tuesday Feb 1, 2011 #

6 AM

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

Swim with Coach JJ. Warm up - 300 mix 200 pull 4 x 100 pull Main Set - 400 free, 400pull, 400 free, 400 pull, 400 free Cool down - 200 swim with fins 250 back/free
Drafting I was able to go 8:00 for 400 on cruise.

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