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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Cycling8 15:42:03 216.24(4:21) 348.01(2:42)
  Swimming8 11:05:00 16.8(39:36) 27.03(24:36)
  Trekking3 3:45:27 7.11(31:44) 11.44(19:43) 13310 /16c62%
  Weights, Core & Balance3 2:40:00
  Hockey4 2:15:00
  Running3 1:04:51 4.9(13:14) 7.89(8:13)
  Total29 36:32:21 245.04 394.36 13310 /16c62%
  [1-5]29 35:15:52
averages - rhr:46 weight:150.2lbs

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Thursday Feb 28, 2013 #

6 AM

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

MTC Swim Warm up - 200 mix, 4 x 50 side kick/swim, 2 x 100 swim, 4 x 50 kick 200 pull, 4 x 50 descending Main Set - 200 fast, 200 pull, 2 x 100 fast, 2 x 100 br/fr/bk/fr, 4 x 50 fast 50 scull / swim, 50 shoulder / swim, 50 catch up swim, 50 swim, 200 fast, 200 pull, 100 fast. Cool down 100 easy
Cold water 200 fast on 3:43 and 3:50, 50 on 0:55. Cramped calves but poor core connect.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Legs felt tired!

Tuesday Feb 26, 2013 #

6 AM

Swimming 1:25:00 [3] 3.25 km (26:09 / km)

Warm up - 400 mix, 4 x50 kick, 200 pull, 4 x 50 scull/swim, 4 x 50 fast/easy Main Set - 800, 200 swim, catchup, swim, 200 pull, 200 swim, zipper, swim, 200 pull, 4 x100 descending. Cool down - 50 easy.
Technique was okay. Swam 800 on 15:41
7 PM

Cycling (Wind Trainer R2) 1:26:24 intensity: (5:52 @0) + (24:13 @1) + (14:56 @2) + (5:08 @3) + (34:33 @4) + (1:42 @5) 33.35 km (2:35 / km)
ahr:119 max:149 weight:150lbs shoes: Northwave Road Shoes

Ourland Cycling. Arms and back a little tight! Legs were good. speed and burn seems to be increasing.

Monday Feb 25, 2013 #

1 PM

Running (Spinups) 11:51 intensity: (3:54 @0) + (2:48 @1) + (1:22 @2) + (1:14 @3) + (1:46 @4) + (47 @5) 1.0 mi (11:51 / mi)
ahr:127 max:178 weight:150lbs shoes: Nimbus 10

Spin ups to work on running!

Sunday Feb 24, 2013 #

8 AM

Cycling 2:19:24 intensity: (5:07 @0) + (38:32 @1) + (10:17 @2) + (2:48 @3) + (1:08:20 @4) + (14:20 @5) 53.1 km (2:38 / km)
ahr:124 max:150 shoes: Northwave Road Shoes

Zone 4 20 - 40 -20. First one was tough but felt better as we went on. Burn 1600 kcal.
1 PM

Weights, Core & Balance (Arms & Core) 45:00 [3]
weight:150lbs

Regular Arms, Core with a little knees! Felt good to get this in after cycling.

Saturday Feb 23, 2013 #

9 AM

Running 23:00 [3] 1.9 mi (12:06 / mi)

Spinups. Bit stiff!!

Friday Feb 22, 2013 #

6 AM

Weights, Core & Balance 55:00 [3]
weight:150lbs

Did full arms, legs and knees routine. Strength okay!

Thursday Feb 21, 2013 #

6 AM

Swimming 1:25:00 [3] 3.25 mi (26:09 / mi)

Warm up - 300 mix, 2 x 50 kick, 200 swim, 4 x 50 sidekick swim, 100 pull, 6 x 50 descending 1-3. Main Set - 3 x 100 fast, 2 x 150 pull, 2 x 100 fast, 150 pull, 100 fast, 100 br/fr/bk/fr, 3 x 100 fast, 2 x 150 pull, 2 x 100 fast, 100 pull, 100 fast. Cool down - 100 easy.
Speed was not great. Best 100 was on 1:47 with draft, most were 1:50 but climbed though below 2:00.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Core was a bit tired but skating okay!

Tuesday Feb 19, 2013 #

6 AM

Swimming 1:25:00 [3] 3.15 km (26:59 / km)

MTC Swim Warm up - 400 mix, 100 pull, 4 x 50 scull/swim, 4 x 50 kick, 4 x 50 fast/easy, steady Main set - 2 x (200 long, 2 x 100 pull dps, 4 x 50 bk/fr, br/fr, 8 x 25 catch up, scull, med, fast) 200 LONG, 100 dps, Cool down - 50 easy
Slow today, no technique! Start out with nice side to side rythum but lost it!
7 PM

Cycling (Wind Trainer R2) 1:33:25 intensity: (6:18 @0) + (20:01 @1) + (12:17 @2) + (5:42 @3) + (40:55 @4) + (8:12 @5) 36.14 km (2:35 / km)
ahr:123 max:150 weight:148lbs shoes: Northwave Road Shoes

Ourland Cycling: Warm up followed by 5 x 10:00 Zone 4, 3:00 rest and cooldown. Legs were tired after. Had trouble keeping 70 rpm as gears were added. Burn - 890 kcal. By the end inner quads and gastros were pretty well cooked. Generally tired the next day.

Monday Feb 18, 2013 #

5 PM

Running (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi)
weight:150lbs

Time to get back to running. Wore brace and did spin ups for 0:30 ever 2 minutes. The idea is to get quick speed back and not over stress knees. Rough to start but felt good after.

Sunday Feb 17, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:25:17 intensity: (6:25 @0) + (33:22 @1) + (13:10 @2) + (7:37 @3) + (1:09:55 @4) + (14:48 @5) 55.18 km (2:38 / km)
ahr:125 max:149 weight:151lbs shoes: Northwave Road Shoes

Ourland Cycling Strength workout in big ring and gear.

Saturday Feb 16, 2013 #

10 AM

Trekking 2:06:51 intensity: (9:46 @0) + (17:29 @1) + (41:35 @2) + (30:51 @3) + (23:42 @4) + (3:28 @5) *** 8.07 km (15:43 / km) +123m 14:36 / km
ahr:125 max:203 spiked:10/16c rhr:46 shoes: Merrel Gortex Hiking Boots

O Cup #4. Rough day in the woods but finished the course. Need to work on running with brace.

Friday Feb 15, 2013 #

7 AM

Weights, Core & Balance 1:00:00 [3]

Full arms, legs, knees & core workout! Arms were a little tired but core was good!

Thursday Feb 14, 2013 #

6 AM

Swimming 1:20:00 [3] 3.15 km (25:24 / km)

Warm up - 200 mix, 200 pull, 4 x 50 kick, 200 scull/swim, 4 x 50 descending. Main set - 2 x (200 swim fast, 2 x 150 pull, 150 fast, 2 x 100 pull/ scull, 100 fast, 2 x 50 catch/pull, 50 fast, 2 x 25 easy) Cool down 150 easy.
Speed was okay. Best was a 150 on 3:47. Slowed later.
5 PM

Hockey 25:00 [3]
shoes: Koho 3380

Okay game! Could have been faster though!

Tuesday Feb 12, 2013 #

6 AM

Swimming 1:20:00 [3] 3.15 km (25:24 / km)

MTC Swim Warm up - 300 mix, 6 x 50 kick with fins, 150 pull, 3 x 50 descending Main Set - 3 x (200 long, 2 x150 pull, 3 x100 (1st -2nd 50 fast, 2nd- 1st 50 fast, 3rd- cruise)) Cool down 50 easy.
Core still is not 100%. 100 on 1:50 down to 2:00.
7 PM

Cycling 1:32:01 intensity: (1:52 @0) + (18:56 @1) + (12:34 @2) + (11:41 @3) + (41:43 @4) + (5:15 @5) 35.36 km (2:36 / km)
ahr:124 max:147 weight:151lbs shoes: Northwave Road Shoes

Ourland Cycle. 3 x 15:00 in Zone 4.

Sunday Feb 10, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:33:55 intensity: (6:37 @0) + (43:09 @1) + (13:55 @2) + (12:06 @3) + (1:07:42 @4) + (10:26 @5) 56.8 km (2:43 / km)
ahr:123 max:153 weight:152lbs shoes: Northwave Road Shoes

Strength and Endurance 8 X 10:00 and 10 x 0:45 spin up

Saturday Feb 9, 2013 #

9 AM

Trekking (Snow Shoeing) 1:02:30 intensity: (8:20 @0) + (51:41 @1) + (1:55 @2) + (27 @3) + (7 @4) 2.14 km (29:09 / km) +10m 28:29 / km
ahr:100 max:129 shoes: Merrel Gortex Hiking Boots

Nice walk in the new powder.
10 AM

Trekking 36:06 intensity: (6:53 @0) + (29:13 @1) 1.22 km (29:31 / km)
ahr:96 max:109 shoes: Merrel Gortex Hiking Boots

Snow shoveling. The distance is surprising

Thursday Feb 7, 2013 #

6 AM

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

MTC Swim Warm up- 300 mix, 4 x50 kick, 200 swim, 4 x 50 side kick/swim, 200 pull, 4 x 50 descending. Main set - 4 x (100 hard, 200 pull, 50 hard, 100 pull) Cool down - 10 0easy.
Technique still lags. No core connection! fastest 100 on 1:53 but slowed to 1:58.
5 PM

Hockey 50:00 [3]
shoes: Koho 3380

Only 5 skaters showed up some we played the entire game. Pretty tired by the end. Core is not back to full strength either!

Tuesday Feb 5, 2013 #

6 AM

Swimming 1:20:00 [3] 3.0 km (26:40 / km)

MTC Swim Warm up - 200 mix, 4 x 50 bk./fr, br/fr, 200 pull, 4 x 50 scull/fr, 200 swim. Main Set - 400 long, 8 x 50 descending 1 -4, 300 pull, 6 x 50 zipper/ff 1-3 scull/fr 4-6, 200 swim, 4 x 50 scull/fr, 100 pull, 2 x 50 build. Cool down - 100 easy.
Not up to speed after a week off. 400 on 8:05, 200 on 4:05. Started to feel left elbow.
7 PM

Cycling 1:30:52 intensity: (7:42 @0) + (29:19 @1) + (5:29 @2) + (9:38 @3) + (35:11 @4) + (3:33 @5) 31.5 km (2:53 / km)
ahr:118 max:147 shoes: Northwave Road Shoes

Ourland Cycle. First set was rough but felt good afterwards.

Sunday Feb 3, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:20:45 intensity: (7:43 @0) + (45:56 @1) + (31:32 @2) + (27:12 @3) + (26:35 @4) + (1:47 @5) 46.59 km (3:01 / km)
ahr:116 max:148 shoes: Northwave Road Shoes

Still not 100% after cold. Felt like I could have gone harder.

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