Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Nov 30, 2008:

	activity	#	time	miles		km		+m
	Cycling	9	11:13:00	171.58	(3:55)	276.13	(2:26)
	Swimming	8	10:25:00	14.82	(42:10)	23.85	(26:12)
	Running	8	9:40:00	53.24	(10:54)	85.68	(6:46)	30
	Adventure Racing	1	6:30:00	17.4	(22:25)	28.0	(13:56)	1150	19 /	21c	90%
	Weights, Core & Balance	3	4:40:00
	Hockey	5	2:15:00
	Orienteering	1	1:01:00	2.49	(24:33)	4.0	(15:15)		10 /	16c	62%
	Aerobic	3	41:00	2.6	(15:46)	4.18	(9:48)
	Total	23	46:25:00	262.13		421.85		1180	29 /	37c	78%
averages - weight:148lbs

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Sunday Nov 30, 2008 #

Cycling (Wind Trainer) 1:46:00 [3] 37.8 mi (2:48 / mi)
shoes: Carnac TRS7

MTC Cycle with Johnny B. Pretty tired so took it easy Sore from not enough hours in the saddle over the last week.

Running (Trails) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Nimbus VIII

Easy brick run after cycling to get the feel of the bike to run change and how my knees rae going to react.

Saturday Nov 29, 2008 #

Running 1:43:00 [3] 10.0 mi (10:18 / mi)
ahr:130 max:185 shoes: Asics Nimbus VIII

Run on the trail through Oakville. Started on the MacRaney, to the Taplow, Indian Ridge, Glen Oaks and home. Hot day but with remants of a cold, overdressing was not a problem. Righrt knee got a bit sore on the way back, but it recovered quickly with rest. Tried to stretch well as recommended by the massage therapist.

Thursday Nov 27, 2008 #

Swimming 1:15:00 [3] 2.6 km (28:51 / km)

MTC Swim. Easy warm up followed by a 500m Time Trial. Worked on keeping my head low in the water in warm up.. Swam a 9:30 TT that was 0:15 faster than last month's. However, I skipped weights Tuesday as I had a touch of the flu. Having full arm strength could have acounted for the speed improvement.

Hockey 30:00 [3]
shoes: Koho 3380

Lost another game. Light on bodies and I ran out of strength about 3/4 of the way into the game. I was hoping to burn off the last of the flu but stil had it Friday morning. Great quad workout though!!

Wednesday Nov 26, 2008 #

Note

Saw massage therapist to check condtions of legs. Both sets of quads were quite stiff. Left IT, right illito tibielas and lower ledgs were generally stiff. Therapist could have spent an hour on each leg along. I have to work on stretching more. I did 1.5 hours or more of stretching and yoga for 15 years but you have to keep it up. Triathlon training got in the way and stretch was dropped.

Tuesday Nov 25, 2008 #

Swimming 1:20:00 [3] 3.25 km (24:37 / km)

MTC swim with Coach Stuart. See Mississauga Triathlon Club Blog! . for details. Felt good but slow early in the workout but picked up speed as we went on. Did a 1:52 100m swim near the end.

Monday Nov 24, 2008 #

Cycling (Wind Trainer) 45:00 [3] 18.0 km (2:30 / km)
shoes: Carnac TRS7

Recovery ride to SpinerVal tape. A bit tired but was able to stay near the required cadence.

Sunday Nov 23, 2008 #

Cycling (Wind Trainer) 57:00 [3] 21.5 mi (2:39 / mi)
ahr:103 max:125 shoes: Carnac TRS7

Cycle before O-race as I could not do the full 2 hour MTC cycle. Did alternating kms at small ring - 18 90rpm and big ring -18 70 rpm. Did 18 km this way with 2 km rest at small 23 in middle and 1.5 km cooldown and stretch. Quads felt tight to start with but lossened up as the distance increased. Burn - 410 kcal.

Orienteering race (Thomass #1) 1:01:00 [4] *** 4.0 km (15:15 / km)
ahr:130 max:158 spiked:10/16c

Thomass #1 at Kelso. Seemed a bit stunned as I made major mistakes on easy controls. Lost about 15 minutes. Nice run in the woods and my legs seemed servicable after getting warmed up. Planned to take it easy but ran harder coming in to stay ahead of 2 people. Burn - 610 kcal.

Saturday Nov 22, 2008 #

Running (Trails) 1:57:00 [3] 11.0 mi (10:38 / mi)
ahr:128 max:189 shoes: Asics Nimbus VIII

Ran trails in Oakville, McRaney, Nipegon , South Creek, Crosstown and Morrison. Temperature -8°C but got the right amount of clothing. Right knee was a bit tight on the inside but overall seemed to hold up. Light snow covering did not have much effect!! Burn - 1036 kcal.

Thursday Nov 20, 2008 #

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

MTC Swim with Coach Stuart. Interesting combinations with underwater 25 m to work on swimming under duress. Arms felt tired after Tuesday's weights. Underwater distance ranged from about 20m down to 10 m. Trashing a lot so I am not sure on my technique but trying to keep low head in water.

Hockey 30:00 [3]
shoes: Koho 3360

Lost the game but a great skate. Lots of tired small muscles afterwards.

Wednesday Nov 19, 2008 #

Cycling 1:00:00 [3] 21.3 km (2:49 / km)
shoes: Carnac TRS7

MTC Cycle with Johnny B. Interval sets on big and small ring 18. A bit tired at start and strength was down but finished fine. Somewhat of a recovery ride.

Tuesday Nov 18, 2008 #

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

MTC Swim with Coach Stuart. See blog for routine. The newer workout of swimming 100m at fast and easier pace for the 25 m seems to working. I was a bit tired but my 100m times were good. For the 8 my speed ranged from 1:45 to 1:53 per 100m.

Weights, Core & Balance (Legs & Arms) 1:10:00 [4]
shoes: New Balance Cross Trainers

Checked out new gym. More and different equipment than the old one. Did exhaustion sets for arms and legs on a variety of machines. Strength was okay and seemed to recover fine. Good muscle balance between left and right side.

Aerobic warm up/down (Elliptical) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: New Balance Cross Trainers

To get ready for weights.

Weights, Core & Balance 20:00 [3]
shoes: New Balance Cross Trainers

Good leg and arm stretch after wards.

Monday Nov 17, 2008 #

Cycling (Wind Trainer) 45:00 [2] 16.5 km (2:44 / km)
shoes: Carnac TRS7

Recovery cycle after a tough weekend. Legs felt okay and still had some pop!

Sunday Nov 16, 2008 #

Cycling (Cadence Work) 2:00:00 [3] 41.2 km (2:55 / km)
shoes: Carnac TRS7

MTC spin with Johnny B. Nice cadence workout, cycling at 90 to 100 rpm for extended periods. Legs felt good after Saturday's run. Quads perhaps a light tight after hockey. Room was hot and sweated buckets.

Running (Brick) 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Nimbus VIII

Light brick workout running up Glen Erin to Brittania and back. Felt sore to start with but loosened up by the end. Knees had a slight inside ache that was unusual.

Saturday Nov 15, 2008 #

Running 1:30:00 [3] 8.5 mi (10:35 / mi)
shoes: Asics Nimbus VI

Ran the Iroquois Shore Trail loops in the rain. Tried to run at pace sustainable for my right knee. The rest felt good but that knee was a problem at Muskoka. Quads started to get tight from hockey near the end so distance was about right.

C • Knee 3

Running 1:30:00 [3] 8.5 mi (10:35 / mi)
shoes: Asics Nimbus VI

Friday Nov 14, 2008 #

Hockey 25:00 [3]
shoes: Koho 3380

Not bad game, good skate!!

Thursday Nov 13, 2008 #

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

MTC Swim with Coach Stewart. See Mississauga Triathlon Club Blog! . Arms were tired after the Tuesday weight sets but was able to maintain pace.

Hockey 25:00 [3]
shoes: Koho 3380

Finally lost on Thursday night. Had a great skate though. Back and knees seemed okay.

Wednesday Nov 12, 2008 #

Cycling 1:00:00 [3] 22.2 km (2:42 / km)
shoes: Carnac TRS7

MTC Cycle with Coach Steve. High cadence work out sets. Legs were a bit tired and I was about 5 rpm lower than suggested normally. Legs seemed to improve by the end.

Tuesday Nov 11, 2008 #

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

MTC Swim with Coach Stewart. Main Set - 3 x ( 3x 100m build, hard, easy, 200m pull, 4 x 25m kick)

Felt fast today. Seemed to have my head low in the water for breathing. Did the last 100m in 1:47. Clink in neck is gone and back is near perfect. I was even faster kicking for a change. The new coaches seem to be helping.

Aerobic warm up/down (Elliptical) 13:00 [3] 0.9 mi (14:27 / mi)
shoes: New Balance Cross Trainers

Weights, Core & Balance (Arms & Legs) 1:20:00
shoes: New Balance Cross Trainers

Exhaustion arms sets of 100 reps. Lighter leg sets of 50 with easy weight. Knee isolation bends also. Tired after but effort felt worth it.

Weights, Core & Balance 30:00 [3]
shoes: New Balance Cross Trainers

Long leg, arm and back stretch to recover from the Raid. Flexibility was okay but not great.

Sunday Nov 9, 2008 #

Event: Salomon Raid the Hammer 25K Adventure Run

Adventure Racing 6:30:00 [3] ** 28.0 km (13:56 / km) +1150m 11:33 / km
spiked:19/21c shoes: Vasque Velocity

2008 Raid the Hammer. Busses!! Finished at Ancaster Community Centre. Started at Bruce Trail below the Rock Chapel and Borer's Falls. Raced with the original Silence Beckons team. It was hoped our orienteering skills would help our standing in the end. However, every team can orienteer now, so running speed is the penultimate. Started as a nice day in the woods but became wearing as it started to rain and the mystery map was just a slog through every swamp and hilltop in the area, as a walk the line section. My knees were pretty achey after going down too many hills but recovered afterwards and felt fine the day later.

C • tough eh ? 9

Thursday Nov 6, 2008 #

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

MTC Swim with Coach Stewart. See http://mississaugatriathlon.blogspot.com/" for workout Coach pointed out that I was rolling to far to breathe so changed stroke to breathe under arm. Felt flatter in the water but will work on this to improve technique. Arms felt tired and slow early on but may have come around a bit.

Hockey 25:00 [3]
shoes: Koho 3380

Won another Thursday night game. Took it easy a bit to be ready for the Raid Sunday.

Wednesday Nov 5, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 20.5 km (2:56 / km)
ahr:109 max:144 weight:148lbs shoes: Carnac TRS7

MTC cycle with Coach Lilly. Main set 1 to 3 minute sets of increasing gear. Legs felt okay and strength reasonable.

Running 30:00 [3] 4.7 km (6:23 / km) +30m 6:11 / km
shoes: Asics Nimbus VIII

Light run on the Sheridan Creek Trail as warm up for the Raid and a massage appointment. Legs felt a bit sore. Was able to run fine but did not feel comfortable.
Massage revealed massive muscle scarring in right calf and left leg outer muscles were starting to scar as a result. Need to spend more time stretching after events and have a few more massage appointments.

Tuesday Nov 4, 2008 #

Swimming 1:20:00 [3] 2.9 km (27:35 / km)

MTC swim with Coach Stewart. Main set with varying lengths at build, hard and easy speeds was tough. Felt like my head position was bad.

Aerobic warm up/down (Elliptical) 13:00 [2] 0.7 mi (18:34 / mi)
shoes: New Balance Cross Trainers

Work on knee alignment.

Weights, Core & Balance 1:05:00 [4]
shoes: New Balance Cross Trainers

Mixed weights, haevy on the arms (sets of 30, maxium weight) easy on legs to save for cycling and running. Did some knee isolations and the right one is not very stable.

Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers

LOnger stretch than normal working on leg flexibility.

Sunday Nov 2, 2008 #

Cycling (Wind Trainer) 2:00:00 41.0 km (2:56 / km)
shoes: Carnac TRS7

First Sunday MTC Spin. Legs felt okay but bike was uncomfortable. It needs to be set up for the wind trainer again.

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Nimbus VIII

LIght brick workout after cycling.

Saturday Nov 1, 2008 #

Running 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Asics Nimbus VIII

Nice easy trail run. Felt okay but still tired from Thursday.

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