Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	Swimming	13	16:35:00	20.35		32.75
	Cycling	13	14:54:12	199.49	(4:29)	321.05	(2:47)
	Running	10	8:35:05	47.88	(10:46)	77.05	(6:41)	392
	Hockey	3	1:30:00
	Weights, Core & Balance	1	10:00
	Total	38	41:44:17	267.72		430.85		392
averages - weight:148.2lbs

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Wednesday Feb 29, 2012 #

6 AM

Cycling (Wind Trainer) 43:00 [3] 14.25 km (3:01 / km)
shoes: Exustar Road Bike Shoes

Recharge. Legs were quite tired after last night.

Running (Treadmill) 33:00 [2] 3.06 mi (10:47 / mi)
weight:148lbs shoes: Nimbus 10

Easy run on the treadmill. Did not feel good but checked rpm and at 90.

Tuesday Feb 28, 2012 #

6 AM

Swimming 1:25:00 [3] 3.65 km (23:17 / km)

MTC Swim warm up - 300 mixed 8 x 50 kick / swim with fins 8 x 50 drill / swim with fins Main Set - 2 x50 0:10 rest, 400 pull, 4 x50 0:10 rest, 300 pull, 6 x50 rest 0:05, 200 pull, 8 x 50 rest 0:05 pull 100 20 x 25 IM rest 0:10 Cool down - 50 easy.
Swam the 50's on 0:50 to 0:55 until the last 3 and ballooned to 0:57 as I lost form. Swam pulls on 7:35, 5:40, 3:45, 1:45. Need to work on steamline and light foot action to get faster.

5 PM

Cycling (Wind Trainer) 1:10:00 [3] 26.9 km (2:36 / km)
ahr:108 max:138 weight:148lbs shoes: Exustar Road Bike Shoes

Watched the end of Bicycle Dreams. Routine - 15:00 warm up. 6 x 0:30 hard, 0:30 easy 8 x 4:00 high, 0:30 off, 8:00 cool down. Legs felt okay once going and picked up pace on 4:00 intervals.

Monday Feb 27, 2012 #

5 PM

Running (treadmill) 33:05 [3] 3.03 mi (10:55 / mi)
ahr:127 shoes: Nimbus 10

Easy run inside. Tough sledding on treadmill. Right knee was sore the entire time. Burn -300 kcal.

Sunday Feb 26, 2012 #

6 AM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)

MTC Swim Warm up 4 x 100, 300 (swim/kick) Main Set 3 x 400 free, 50 float, 5 x 200 pull descending Cool Down - 50m
Dogged it for the 400 m so pulled hard and hit 3:30.

8 AM

Cycling 2:00:00 [3] 40.7 km (2:57 / km)
ahr:121 weight:148lbs shoes: Exustar Road Bike Shoes

Cycling with John Power Sets. Made it but legs were tired. Burn -1000 kcal.

Saturday Feb 25, 2012 #

10 AM

Running (Trails) 1:31:25 [3] 14.63 km (6:15 / km) +114m 6:01 / km
ahr:134 shoes: Mizuno Wave Creation 12 Pair 1

Legs felt good after a day off and the run went well. Burn - 905 kcal

Thursday Feb 23, 2012 #

6 AM

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

MTC Swim Warm up 400 mixed 4 x 50 kick with fins, 200 pull breath 3.5,7,9 4 x 50 on 1:10, 4 x 50 on 1:05. Main Set - 3 x ( 300 swim, 50 kick, 150 pull, 4 x 25 free/ back easy) 300 Cool down - 100 easy.
Tired after yesterday but was able to keep pace. 300's on 6:03 to 5:55 Still having trouble getting faster when leading.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Odd game but not bad skate. Legs felt good after an intense training week.

Wednesday Feb 22, 2012 #

6 AM

Cycling (Wind Trainer) 40:00 [3] 18.0 km (2:13 / km)
shoes: Exustar Road Bike Shoes

Aerobase workout - 7 x 1:30 at 80% HR Legs were tired but was able to maintain the pace Burn -300 kcal.

Running (Trails) 52:56 [3] 8.14 km (6:30 / km) +56m 6:17 / km
ahr:125 weight:149lbs shoes: Mizuno Wave Creation 12 Pair 1

Slow pace to start but once warmed up @ 5 km mark started to run below 6 min. km. Burn -478 kcal.

Tuesday Feb 21, 2012 #

6 AM

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

MTC Swim Warm up - 450 mixed 6 x 75 swim Main Set - 5 x 200 50 float, 4 x 50 pull strong, 4 x 150 pull breathe 3,5,7 50 float 400 swim with fins Cool down - 100 easy
After warm was swimming well 200 on 3:50 to 3:40. 50 pull on 0:55. Found I could keep my strokes per length to 21 at these speeds. Pull strokes were the same. Found slight head duck increased speed..

5 PM

Cycling (Wind Trainer) 1:00:00 [3] 22.2 km (2:42 / km)
ahr:107 shoes: Exustar Road Bike Shoes

Super Coach workout watching Bicycle Dreams. Legs were fine after Monday. Burn -474

Monday Feb 20, 2012 #

6 AM

Cycling (Wind Trainer) 45:15 [3] 19.9 km (2:16 / km)
weight:148lbs shoes: Exustar Road Bike Shoes

Recharge DVD. Legs were tired but okay. Burn -700 kcal for the day

5 PM

Running (Trial) 45:15 [3] 7.6 km (5:57 / km) +54m 5:45 / km
ahr:111 shoes: Mizuno Wave Creation 12 Pair 1

Nice afternoon trail run!

Sunday Feb 19, 2012 #

6 AM

Swimming 1:10:00 [3] 2.4 km (29:10 / km)

MTC Swim Warm up 400 mixed 5 x 200 swim,

8 AM

Cycling (Wind Trainer) 1:54:12 [3] 41.7 km (2:44 / km)
shoes: Exustar Road Bike Shoes

MTC Cycle Power sets Burn - 870 kcal.

Saturday Feb 18, 2012 #

9 AM

Running (Trails) 1:04:00 [3] 9.6 km (6:40 / km) +35m 6:33 / km
shoes: Mizuno Wave Creation 12 Pair 1

Long trail run. Right leg was not great so cut run short to ice. Burn -540 kcal

Friday Feb 17, 2012 #

5 PM

Weights, Core & Balance (Arrms) 10:00 [3]

Thursday Feb 16, 2012 #

6 AM

Swimming 1:25:00 [3] 3.2 km (26:34 / km)

MTC Swim Warm up - 200 swim. 200 kick with fins, 200 pull Main set - 10 x 50 swim steady, 10 x 50 kick, 10 x 50 drill / swim, 10 x 50 pull & 10 x 50 swim negative split Cool down - 100 easy
switched to a pool buoy for pull with little difference. 50 m time were consistently 0:55 to 0:59. Still have trouble getting feet into stroke. Faster when switching to catch up style, little feet.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Back was tight and right leg so had trouble skating. Not a very good game either!

Wednesday Feb 15, 2012 #

6 AM

Cycling (Wind Trainer) 55:15 [3] 19.8 km (2:47 / km)
shoes: Exustar Road Bike Shoes

Pyramid warm up . Off / On from 0:30 to 1:00 by 0:15, 2 x 5 km ride with rest, 3:00 progressive sprints with rest. Cool down.
Legs felt good. Light core after.

5 PM

Running (Trail) 48:30 [3] 7.4 km (6:33 / km) +25m 6:27 / km

Tired legs during run. Back was a little weak and it felt like right IT was going. Was able to pick up the speed coming home though.

Tuesday Feb 14, 2012 #

6 AM

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

MTC Swim Warm up - 250 mixed 15 x 50 (2 kick, 1 drill, 2 swim) Main Set - 3 x (300 pull, 3 x100 descending) 300 pull, 8 x 50 Cool down - 50 easy.

Swimming 5:30 to 5:40 on 300 pulls, 100 1:45 to 1:50. Started to tire core at end and was down to 1:00 on the 50's. Using about 2/3 of my body to swim. Need to get use out of the other third without "S"ing my arms.

Monday Feb 13, 2012 #

5 PM

Running (Trails) 38:15 [3] 5.05 km (7:34 / km) +35m 7:19 / km
ahr:125 shoes: Mizuno Wave Creation 12 Pair 1

Leg were tired. Snow covered trails made traction bad. Burn - 273 kcal

Sunday Feb 12, 2012 #

6 AM

Swimming 1:15:00 [3]

MTC Swim Warm up - 400 mixed 4 x 25 drill Main set - 3 x (500m 4 x 25 fast) 300 m Cool down - 100 easy
Speed was not bad, 9:40 best 500 m

8 AM

Cycling (Wind Trainer) 1:54:30 [3] 39.5 km (2:54 / km)
ahr:124 max:144 shoes: Exustar Road Bike Shoes

MTC Cycle - Tough Interval sets.Legs made it ! Burn - 910 kcal

Saturday Feb 11, 2012 #

8 AM

Running (Trails) 1:08:20 [3] 8.5 km (8:02 / km) +38m 7:52 / km
shoes: Exustar Road Bike Shoes

Snowy run. Tough sledding but was exhilarating to be out in the snow. Burn - 630 kcal

9 AM

Cycling (Wind Trainer) 15:00 [3] 5.6 km (2:41 / km)
ahr:99 max:126 shoes: Exustar Road Bike Shoes

Easy spin after run. Burn - 125 kcal.

Thursday Feb 9, 2012 #

6 AM

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

MTC Swim Warm up - 8 x 75 drill/swim 8 x 50 fast 15 / smooth 35 Main Set - 2 x 500, 8 x 25 kick with fins, 5 x 200 pull, 8 x 25 kick with fins Cool Down 50 easy.
Tried to work on increasing speed and reducing strokes. First 500 on 9:45, second on 10:15. Lost core and stroke on second set. 200 pull started of 3:45 for 2 but slowed to 3:55 for rest. Core gone but started to lose elbows also. Need some core and arm weight work.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Legs were okay for skating though I felt tired in general.

Wednesday Feb 8, 2012 #

6 AM

Cycling (Wind Trainer) 50:00 [3] 17.7 km (2:49 / km)
shoes: Exustar Road Bike Shoes

Warm up 15:00 pyramid, 2:00 easy. Main Set - 4 x (2:00 medium gear, 1:30 easy, 2:30 hard gear, 0:30 recovery) 2:00 easy 3:00 progressive sprints. Cool down. Burn - 300 kcal. Legs were good!

5 PM

Running (Trails) 40:19 [3] 6.33 km (6:22 / km) +35m 6:12 / km
shoes: Mizuno Wave Creation 12 Pair 1

First run after 2 weeks. Legs felt okay but usual right leg ache during & after though not chronic.

Tuesday Feb 7, 2012 #

6 AM

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

MTC Swim Warm up - 350 choice, 4 x (25 side kick/ 75 swim) Main Set - 12 x 100, 3 x (300 pull, 2 x 50 fast) Cool down - 6 x 50 finger drills with fins, 100 easy
Technique seemed good, swimming 100 on 1:45 to 1:50, pulls on 5:20 though 50's were slow. Core is not back to strengthen but roll felt good.

5 PM

Cycling (Wind Trainer) 50:00 [3] 17.0 km (2:56 / km)
shoes: Exustar Road Bike Shoes

Recharge plus! Legs were okay for this easier routine. Burn - 300 kcal.

Sunday Feb 5, 2012 #

6 AM

Swimming 1:15:00 [3] 2.95 km (25:25 / km)

MTC Swim Warm up - 3 x (100, 2 x25 drill, 2 x 25 kick) 4 x 50 Build Main Set - 3 x 300 50 easy, 3 x 200, 50 easy, 3 x 100 50 easy!
Stroke was poor and slow after 2 weeks swimming the ocean. Not core power either!

8 AM

Cycling (Wind Trainer) 1:57:00 [3] 37.8 km (3:06 / km)
ahr:128 max:156 shoes: Exustar Road Bike Shoes

MTC Cycle Varying power sets. Burn - 1,050 kcal Weak after vacation. HR was 10 above normal.

Thursday Feb 2, 2012 #

2 PM

Swimming (Snorkelling) 45:00 [1]

Fun off of Antigua.

Wednesday Feb 1, 2012 #

Note

Sailing in the Caribbean

2 PM

Swimming (Snorkeling) 1:00:00 [1]

Fun in the ocean off of Antigua.

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