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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Cycling8 15:58:49 179.37(5:21) 288.67(3:19)
  Swimming8 10:06:48 16.37(37:04) 26.35(23:02)
  Weights, Core & Balance3 1:45:00
  Hockey3 1:30:00
  Total21 29:20:37 195.74 315.02
  [1-5]17 21:33:58

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Thursday Feb 27, 2014 #

6 AM

Swimming 1:10:00 [3] 3.35 km (20:54 / km)

MTC Swim Warnm up - 2 x (150 mix, 50 kick, 100 zipper/swim, 50 kick, 150 mix, 150 pull) Main - 2 x (4 x 25 fast, 250 pull/scull, 2 x 50 fast, 250 pull, 100 fast) 4 x 25 fast, 150 pull, 50 fast Cool down - 50 easy
Speed was okay but use arms too much. Got to 1:45 for 100 with draft.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Tuesday Feb 25, 2014 #

6 AM

Swimming 1:10:00 [0] 3.3 km (21:13 / km)

MTC Swim Warm up - 100 mix, 2 x 50 kick, 200 mix, 3 x 50 kick, 300 mix, 6 x 50 descending. Mian - 500 swim, 2 x 250 pull/scull, 500 swim, 2 x 100 swim. Cool down - 100 easy
Okay speed, 500 on 9:5 5and 9:58.
7 PM

Cycling (Wind R2) 1:31:45 intensity: (9:56 @0) + (12:49 @1) + (9:55 @2) + (14:30 @3) + (26:09 @4) + (18:26 @5) 30.0 mi (3:04 / mi)
ahr:124 max:151 shoes: Northwave Road Shoes

Ourland

Sunday Feb 23, 2014 #

8 AM

Cycling (Wind R2) 2:32:31 intensity: (9:05 @0) + (56:35 @1) + (20:22 @2) + (12:16 @3) + (23:53 @4) + (30:20 @5) 48.0 km (3:11 / km)
ahr:121 max:152 shoes: Northwave Road Shoes

Watch Canada beat Sweden in hockey!

Saturday Feb 22, 2014 #

9 AM

Weights, Core & Balance 20:00 [3]

Light core workout,

Thursday Feb 20, 2014 #

6 AM

Swimming 1:16:58 [0] 3.4 km (22:38 / km)

MTC Swim Warm up -300 swim, 3 x 100 bk/fr, 4 x 75 sidekick/swim/sidekick, 6 x 50 descending. Main Set - 2 x (200 swim, 2 x 100, 4 x 50 , 8 x 25 fast) 200 swim, 4 x 25 fast. Cool down easy 50.
Speed was okay at 3:55 for the last 200. Could do with more streamline though.
5 PM

Hockey 30:00 [3]

Good skate!

Tuesday Feb 18, 2014 #

6 AM

Swimming 1:15:00 [3] 3.1 km (24:12 / km)

Warm up - 300 mix, 3 x 75 kick with board, 3 x 100 catchup/shark fin / swim, 6 x 50 descending Main set - 2 x 200, 2 x 150 scull / pull, 2 x 100, 300 pull, 2 x 150, 2 x 100, 150 Cool down - 50.
Okay technique but poor roll and core tired. Last 150 on 2:50 though. All cruise below 1:00 per 50

Sunday Feb 16, 2014 #

8 AM

Cycling 2:24:06 intensity: (24:36 @0) + (32:42 @1) + (12:30 @2) + (13:52 @3) + (32:42 @4) + (27:44 @5) 48.0 km (3:00 / km)
ahr:126 max:156 shoes: Northwave Road Shoes

Friday Feb 14, 2014 #

9 AM

Weights, Core & Balance 55:00 [3]

Full Routine!

Thursday Feb 13, 2014 #

6 AM

Swimming 1:15:00 [3] 3.2 km (23:26 / km)

MTC Swim Warm up - 200 mix, 4 x 50, shark/fr, bk/fr, 2 x 100 scull/pull, 3 x 50 kick with board, 8 x 50 descending 1-4, Main - 7 x 50 fast, 250 pull dps, 4 x 75 fast, 250 pull dps, 3 x 100 fast, 250 pull easy, 2 x 150 fast. Cool down 50 easy .
Drafting today. Felt slow but did 100 on 1:49 - 1:53, and 150s on 2:55. Never got left side glide and head position right.

Cycling 1:05:12 [0] 1.68 mi (38:52 / mi)

Tuesday Feb 11, 2014 #

6 AM

Swimming 1:15:00 [3] 3.4 km (22:04 / km)

MTC Swim Warm up - 300 mix, 300 pull/scull, 6 x 50 sidekick/swim, 4 x 50 descending. Main - 4 x 100 gently descending, 2 x 200 shark 50 swim, 400 pull, 200, 2 x 150, 3 x 100 scull/pull, 2 x 100
Technique was okay. Got 1st 100s down to 1:48, 150 on 2:58 and last 100 on 1:56.

Swimming 3.12 km ( / km)

7 PM

Cycling (Wind R2) 1:35:33 [3] 30.0 km (3:11 / km)
shoes: Northwave Road Shoes

Ourland Cycle Power set 10 to 2 minutes and then Pyramid + 1 gear 9 for 3 minutes.

Cycling 30.0 km ( / km)
ahr:118 max:152

Sunday Feb 9, 2014 #

8 AM

Cycling (Wind R2) 2:39:23 intensity: (25:37 @0) + (41:32 @1) + (15:41 @2) + (26:00 @3) + (36:08 @4) + (14:25 @5) 45.0 km (3:33 / km)
ahr:119 max:156 shoes: Northwave Road Shoes

Increasing duration spin ups

Saturday Feb 8, 2014 #

9 AM

Weights, Core & Balance 30:00 [3]

Moderate core!

Thursday Feb 6, 2014 #

6 AM

Swimming 1:19:13 [0] 3.2 km (24:45 / km)

MTC Swim Warm u p- 400 mix, 200 pull, 3 x 50 kick, 100 mix, 200 pull, 4 x 50 descending Main set - 200 fast, 200 scull/pull, 2 x 100 fast, 100 bk/fr, 100 br/fr, 4 x 50 fast, 100 easy, 200 fast, 200 pull & 100 scull/swim. Cool down - 100 easy
Slow today. No core power. Best 200 on 3:49, 100 on 1:50 to 1:55, 50s on 0:55.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Legs felt good!

Tuesday Feb 4, 2014 #

6 AM

Swimming 1:25:37 [0] 3.4 km (25:11 / km)

MTC Swim Warm up - 200 mix, 2 x 100 pull, 200 swim, 6 x 50 sidekick swim, 6 x 50 descending main Set 3 x 200 descending, 3 x 200 pull steady, 3 x 200 scull / pull, 200 shark swim, 200 swim
Fast for the 200s, went 4:00, 3:54 & 3:41.
7 PM

Cycling (Wind R2) 1:40:57 intensity: (6:40 @0) + (27:38 @1) + (8:38 @2) + (10:32 @3) + (43:46 @4) + (3:43 @5) 30.24 km (3:20 / km)
ahr:119 max:146 shoes: Northwave Road Shoes

Sunday Feb 2, 2014 #

8 AM

Cycling (Wind R2) 2:29:22 intensity: (13:45 @0) + (31:53 @1) + (19:11 @2) + (15:51 @3) + (49:04 @4) + (19:38 @5) 36.46 km (4:06 / km)
ahr:123 max:154 shoes: Northwave Road Shoes

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