Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Sep 30, 2009:

	activity	#	time	miles		km		+m
	Cycling	4	6:13:00	89.85	(4:09)	144.6	(2:35)
	Running	6	5:10:30	28.79	(10:47)	46.33	(6:42)	27
	Swimming	4	4:00:00	5.9	(40:39)	9.5	(25:16)
	Weights, Core & Balance	3	3:40:00
	Baseball	6	1:50:00
	Orienteering	1	1:05:00	3.73	(17:26)	6.0	(10:50)	150	7 /	10c	70%
	Hockey	1	30:00
	Aerobic	2	30:00	2.6	(11:32)	4.18	(7:10)
	Total	19	22:58:30	130.87		210.61		177	7 /	10c	70%
averages - weight:150lbs

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Wednesday Sep 30, 2009 #

Cycling (Wind Trainer) 50:00 [3] 18.0 km (2:47 / km)
shoes: Carnac TRS7

Warm up 10:00. 30:00 at 25 kmh average, Cooldown - 5:00 easy , 3:00 sprint 0:30, 2:00 cooldown. Followed by stretch.

Tuesday Sep 29, 2009 #

Running 30:00 [3] 5.1 km (5:53 / km) +27m 5:44 / km
shoes: Mizuno Wave Creation 10 #2

Easy Trail run to warm up for weights.

Weights, Core & Balance 45:00 [3]

Weights with core stressed routine. Strength similar to last week.

Sunday Sep 27, 2009 #

Baseball 15:00 [3]
shoes: Adidas Training Spikes

Lost in semis. Team had cold bats!

Saturday Sep 26, 2009 #

Baseball 45:00 [3]
shoes: Adidas Training Spikes

League playoff tournament. We won the first 3 games and advanced to the semi-finals.

Friday Sep 25, 2009 #

Hockey 30:00 [3]
shoes: Koho 3380

Start of winter hockey. Felt a bit slow. The ice was bad.

Thursday Sep 24, 2009 #

Swimming 1:05:00 [3] 2.5 km (26:00 / km)

Warm up - 300m mix, 300m pull, 300m kick with fins, 2 x 50m build. Main set - 2 locomotives. Cool down - 300m pull, 150m finger drill & 50m easy. Arms felt tired early on but okay by the end. Did 50m on 1:00 but not sure in general on speed.

Baseball 10:00 [1]
shoes: Adidas Training Spikes

Ugly game and conditions were windy. Lost it but right knee felt better.

Wednesday Sep 23, 2009 #

Orienteering 1:05:00 [3] *** 6.0 km (10:50 / km) +150m 9:38 / km
spiked:7/10c shoes: Vasque Velocity

GHO Adventure night at Iroquois Heights. Nice run! Right knee is still sore but speed was okay. Slow getting there as QEW was a mess!!

Tuesday Sep 22, 2009 #

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Still in Oakville pool. Warmup - 300m Mix, 300m pull, 200m lick with fins Main set - 6 x 200m Cool down - 300 m pull, 150m finger drills with fin, 50m easy free. A little tired from weights but technique felt reasonable though my 200m was about 4:10.

Cycling (Wind Trainer) 1:00:00 [3] 21.0 km (2:51 / km)
shoes: Carnac TRS7

Warm up 10:00. 30:00 @ 90 rpm, 24 khr. 5:00 light spin. 14:00 alternating 1:00 at 100 + rpm, 1:00 easy. 6:00 cool down. Right knee was a bit weak after weights.

Monday Sep 21, 2009 #

Aerobic warm up/down (Elliptical) 15:00 [3] 1.3 mi (11:32 / mi)
shoes: Nimbus 10

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 10

Get progressive weight increase every set of 10. Did weights in between core exercises that were may main focus.

Weights, Core & Balance 50:00 [5]
shoes: Nimbus 10

Assorted core workouts from plank variations, supernans, ball back and front curls, ball hamstrings, crunches and glute raises. Right knee felt a bit wonky in warm-up but good after knee dips. Light ache next morning though.

Sunday Sep 20, 2009 #

Cycling (Roads) 2:51:00 [3] 68.9 km (2:29 / km)
shoes: Carnac TRS7

Ride out to Waterdown and back. I did not take any food and had energy depletion after 2 hours.

Saturday Sep 19, 2009 #

Running (Trials) 1:29:00 [3] 14.8 km (6:01 / km)
shoes: Mizuno Wave Creation 10 #2

Fast run up Sixteen Mile Trails. Right knee got a bit sore at the end.

Running warm up/down (Walk) 1:00:00 [1] 5.4 km (11:07 / km)
shoes: Mizuno Wave Creation 10 #2

Easy walk with stretch.

Friday Sep 18, 2009 #

Swimming 50:00 [3] 2.0 km (25:00 / km)

Warm up 300m mixed swim, 300m pull, 200m kick with fins and 4 x 50m build. Main set - 2 locomotives to 100m and back.
Arms and legs felt fine but roll was poor after first lengths. Head position and left arm seems okay though.

Wednesday Sep 16, 2009 #

Running (Roads) 43:40 [3] 7.48 km (5:50 / km)
ahr:123 shoes: Mizuno Wave Creation 10 #2

Fast run in cooler temperatures. Slight right knee pain. Burn - 400 kcal.

Baseball 10:00 [3]
shoes: Adidas Training Spikes

Won another game. Standings are good for playoffs.

Tuesday Sep 15, 2009 #

Swimming 1:05:00 [3] 2.5 km (26:00 / km)

Length swim in Oakville pool, awaiting start of fall programs. Could feel lack of strength after weights but easy return to pool.

Monday Sep 14, 2009 #

Running 35:00 [3] 6.05 km (5:47 / km)
ahr:129 max:146 shoes: Mizuno Wave Creation 10 #2

Not bad speed work out. Right leg was a bit tight. Burn -310 kcal.

Aerobic warm up/down (Elliptical) 15:00 [2] 1.3 mi (11:32 / mi)
shoes: Mizuno Wave Creation 10 #2

Weights, Core & Balance (Legs & Arms) 1:15:00 [3]

Did a lot of long set and tried to stay away from machine doing free standing weight techniques. Strength was okay and the few machines used suggested the standing routines were working. Stretch after.

Baseball 10:00 [2]
shoes: Adidas Training Spikes

First night game of the year but was a loss.

Tuesday Sep 1, 2009 #

Cycling (Road) 1:32:00 [3] 36.7 km (2:30 / km)
shoes: Carnac TRS7

Easy ride on tri-bike out Lower Baseline and back. Felt great to be on the bike in aero position with the wind in my face. Burn - 900 kcal. Burn - 590 kcal.

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