Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Apr 30, 2009:

activity

time

miles

Cycling

19:05:00

267.69

(4:17)

430.81

(2:39)

Swimming

8:05:00

11.59

(41:51)

18.65

(26:00)

Running

7:37:00

42.61

(10:44)

68.57

(6:40)

Adventure Racing

7:31:29

18.33

(24:38)

29.5

(15:18)

Orienteering

3:25:53

12.32

(16:42)

19.83

(10:23)

910

41 /

56c

73%

Hockey

1:45:00

Weights, Core & Balance

1:25:00

Total

48:54:22

352.54

567.36

910

41 /

56c

73%

[1-5]

47:59:22

averages - rhr:53

7:31

0:00

» now

Tuesday Apr 28, 2009 #

Cycling (Life Cycle) 50:00 [3] 12.0 mi (4:10 / mi)
shoes: Nimbus 10

Weights, Core & Balance 10:00 [3]

Sunday Apr 26, 2009 #

Running (Trails) 2:30:00 [3] 14.5 mi (10:21 / mi)
shoes: Nimbus 9

Cycling (WRE) 1:00:00 [3] 18.0 km (3:20 / km)
shoes: Carnac TRS7

Weights, Core & Balance 10:00 [3]

Saturday Apr 25, 2009 #

Cycling (Roads) 4:04:00 [3] 102.0 km (2:24 / km)
shoes: Carnac TRS7

Running (Trail) 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Nimbus 9

Tuesday Apr 21, 2009 #

Cycling (Wind Trainer) 1:40:00 [3] 33.0 km (3:02 / km)
ahr:129 rhr:50 shoes: Carnac TRS7

15:00 warm up. 15 x 0:20 burst/rest 15:00 at HR - 130, 5:00 rest 15:00 at HR 130, 10:00 rest, 10:00 at 140, 10:00 cooldown. Stretch. Legs felt good. Burn - 780 kcal

Note

5th Laser treatment on my right knee and leg. Feels better with little ache after wards though not perfect when running.

Hockey 30:00 [5]
shoes: Carnac TRS7

Fast game and I was at my aerobic limit. Likley went too hard as I was exhausted after and my cold came back a bit. Both knees were excellent after.

Monday Apr 20, 2009 #

Note
rhr:62 (sick)

Had the cold for most of this day but okay the next day.

Sunday Apr 19, 2009 #

Swimming 1:20:00 [3] 3.45 km (23:11 / km)

MTC with Coach Stewart.

Running (Trails) 2:00:00 [3] 12.0 mi (10:00 / mi)
ahr:125 shoes: Nimbus 9

Burn - 1500 kcal.

Cycling (Roads) 58:00 [3] 23.0 km (2:31 / km)
ahr:130 shoes: Carnac TRS7

Windy coming back made things tough. Burn - 600 kcal.

Saturday Apr 18, 2009 #

Cycling (Roads) 3:05:00 [3] 75.0 km (2:28 / km)
ahr:127 max:154 rhr:50 shoes: Carnac TRS7

UP 6th line and back. Burn - 1500 kcal

Running (Trails) 50:00 [3] 5.0 mi (10:00 / mi)
ahr:130 shoes: Nimbus 9

Trail Run Burn - 600 kcal.

Thursday Apr 16, 2009 #

Swimming 1:20:00 [3] 3.4 km (23:32 / km)
rhr:52

MTC Swim with Coach Stewart. See MTC blog. 100m times started at 1:47 but dropped to 2:02. 50m times ranged from 0:52 to 1:02. 25m times were solid at 0:27. Technique was not great. Switched to cruise mode helped a bit but right leg cramped from coming off the wall. Had better days in the pool!!

Wednesday Apr 15, 2009 #

Cycling 1:23:00 [3] 30.0 km (2:46 / km)
shoes: Carnac TRS7

Running 55:00 [0] 3.0 mi (18:20 / mi)
shoes: Nimbus 9

Tried trial run but right knee was sore and I was reduced to a brisk walk. May have been laser treatment.

Tuesday Apr 14, 2009 #

Swimming 1:20:00 [3] 3.1 km (25:48 / km)

MTC Swim with Coach JJ. See MTC blog for details. Steady 300m swim at 6:10. My technique felt okay though not great.

Hockey 25:00 [3]
shoes: Koho 3380

Note
rhr:52

Light check up. BP - 130/80

Monday Apr 13, 2009 #

Cycling (Wind Trainer) 45:00 [2] 15.2 km (2:58 / km)
shoes: Carnac TRS7

Recharge. Legs were tired.

Note

Evaluated by Chiropactor for right knee issues. Suggested laser treatment which I started and orthotics. Said my leg motion was crazy.

Weights, Core & Balance 10:00 [2]

Light core routine. Needs to become a habit though!

Sunday Apr 12, 2009 #

Cycling (Wind Trainer) 1:26:00 [2] 30.3 km (2:50 / km)
shoes: Carnac TRS7

Light ride after Saturday's run.

Saturday Apr 11, 2009 #

Event: Salomon Giant's Rib Raid

Adventure Racing 7:31:29 [3] 29.5 km (15:18 / km)
shoes: Montrail GTX25

Giant's Rib

Thursday Apr 9, 2009 #

Swimming 1:25:00 [3] 2.4 km (35:25 / km)

See MTC blog for workout. The 20 x 50m were tough and I was against a faster sprint swimmer. He was killing me off the turn and with leg power. He packed it in after 9 though just as I maintaining better than he. Swam the 50m in 0:45 for first and up to 0:50 for the rest. Not fast today but was able to hold out for the entire set.

Hockey 25:00 [3]
shoes: Koho 3380

Tough game on the Olympic ice surface but great skate!!

Wednesday Apr 8, 2009 #

Cycling (Wind Trainer) 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carnac TRS7

MTC Cycle with Coach Steve. One legged warm up. 5 x 0:30 at 15 rpm 100 rpm. Repeat at 110 rpm, repeat at 120 rpm. 4th set at 110 rpm but with rear 14. 5th with rear 13 at 120 rpm. 3 progressive spribts to finish things off.

Legs were quite tired by the last set but work out seemed fine.

Weights, Core & Balance 55:00 [5]
shoes: Nimbus 10

MTC Core class with Delia and John. Tough after missing many. Need to do a short core routine 2 to 3 times a week.

Running (Road) 32:00 [2] 5.0 km (6:24 / km)
shoes: Nimbus 9

Light run after core on sidewalks. Legs felt like they are meant for biking now. Right knee was a bit tender but held up fine!! Stomach sore from previous work out.

Tuesday Apr 7, 2009 #

Swimming 1:20:00 [3] 3.3 km (24:15 / km)

MTS Swim with Coach JJ. See MTC blog. Different routine, concentrating on technique more tahn speed and endurance. Felt okay, though my technique was sloppy.

Cycling (Wind Trainer) 1:00:00 [3] 20.0 km (3:00 / km)
shoes: Carnac TRS7

Warm up for 15:00 to 100 rpm in rear-15, front small. 3:00 rest, 15:00 at 95 to 100 rpm in 15. Rest 2:00 10:00 at same rpm and gear, 1:00 rest, 5:00 at same, 1:00 rest, 3 x 1:00 progressive sprint with 0:30 rest. Cool down and stretch.

Legs and stroke felt good after a lighter cycling week.

Monday Apr 6, 2009 #

Hockey 25:00 [4]
shoes: Koho 3380

Game against another better team. Too a while to get used to the higher speed and we lost but a good game.

Sunday Apr 5, 2009 #

Orienteering race (Long Pig) 1:08:57 [4] *** 5.8 mi (11:53 / mi) +290m 10:17 / mi
spiked:7/10c shoes: Adidas ADZ16

A bit tired after the relay leg!! Hit nice pace early on but made ticky tacky errors at CP 1 & 6. Ran a familar cross country rote to 8 from the previous day's relay. Bad route choice to 9. Could have been faster bailing to the trail earlier instead of contouring. Slow pace compared to earlier race but reasonable finish to the weekend!!

Sunday Long Green - Splits

Saturday Apr 4, 2009 #

Orienteering race (Pig Sprint) 20:45 [4] 2.0 km (10:23 / km) +45m 9:20 / km
spiked:8/12c shoes: Adidas ADZ16

Burnet Woods Sprint. Started side hil to 1st CP. Uphill and through bandstand to CP2. Easy run to next controls. Sloppy route choice to controls 8 and 9 but finish fine. 3rd in age group.

Orienteering race (Relay) 1:12:26 [4] *** 5.4 km (13:25 / km) +395m 9:49 / km
spiked:13/19c shoes: Adidas ADZ16

US Relay Champs. Ran anchor leg for mixed GHO /CAOC team. Started well but started to loose concentrate on short legs through the fisbee golf course. Regained some composure on the long legs but lost it again near the end on the same controls visited in error before. Worse race on the weekend!!

Saturday Red_8pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering race (Short Pig) 43:45 [4] *** 3.1 km (14:07 / km) +180m 10:56 / km
spiked:13/15c shoes: Adidas ADZ16

Short Pig at McFarlan Woods Did not run too hard and hit all the controls in relative good stead. Used compass bearing alot and sighted far ahead. Good pace and finished 3rd in age group.

Friday Middle Green - Splits

Thursday Apr 2, 2009 #

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

MTC Swim with Coach Stuart. See blog. A bit weak but swam a 500m time trial in 9:34.

Cycling (Wind Trainer) 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carnac TRS7

Moderate workout before drive to Cincinnati.

Wednesday Apr 1, 2009 #

Cycling 54:00 [3] 21.0 km (2:34 / km)
ahr:120 shoes: Carnac TRS7

MTC Cycle with Lilly. Six intervals of 4:00 at level 3 and 1:00 at level 4. Legs felt quire strong afte Cuba and right leg stroke looked good.

Note

Tried to run but right knee gave out and hobbled home.

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