Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	Swimming	7	9:25:00	12.61	(44:48)	20.3	(27:50)
	Aerobic	2	8:00:00	12.43	(38:37)	20.0	(24:00)	345
	Running	6	6:49:00	37.15	(11:01)	59.78	(6:50)	175
	Orienteering	3	3:39:21	12.31	(17:49)	19.82	(11:04)	515	24 /	33c	72%
	Adventure Racing	1	2:58:00	8.95	(19:54)	14.4	(12:22)	60
	Cycling	2	2:53:30	35.54	(4:53)	57.2	(3:02)
	Weights, Core & Balance	2	1:00:00
	Total	23	34:44:51	118.99		191.5		1095	24 /	33c	72%
averages - weight:148lbs

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Saturday Apr 30, 2011 #

9 AM

Running (Trails) 1:28:00 [3] 8.5 mi (10:21 / mi) +40m 10:12 / mi
shoes: New Balance Baddeley 850

Trail run easy but long. Legs felt good after Wednesday pick ups.

Thursday Apr 28, 2011 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

Swim with Coach JJ. Warm up, 200 swim, 200 pull, 6 x 25 finger drills, 6 x 25 build. Main set - 2200m Cool down - 200 back / breast / float Technique and strength was poor 47:00 to do 2.2km.

Wednesday Apr 27, 2011 #

5 PM

Running (Track) 42:00 [4] 4.5 mi (9:20 / mi)
shoes: New Balance Baddeley 850

Warm up followed by 12 laps with 100m top speed section per lap. Legs got tired. HR went from 130 to 146 and back.

Tuesday Apr 26, 2011 #

6 AM

Swimming 1:25:00 [3] 3.1 km (27:25 / km)

MTC Swim with Coach JJ. Warm up 300 swim, 200 pull, 200 kick with fins, 100 drill. Main Set - 8 x 25 kick, 2 x 200 pull, 8 x 25 kick with fins, 400 pull, 4 x 100 swim descending, 400 swim Cool down - 6 x 25 finger drills 6 x 25 back/breast. 50 fly/back
Technique was spotty and speed slow. Best 100 in 1:58. 400 cruise in 8:15.

5 PM

Weights, Core & Balance 15:00 [3]
shoes: Nimbus 10

Arm and core workout after light workout yesterday, saving arms for swimming.

Monday Apr 25, 2011 #

5 PM

Weights, Core & Balance (Light) 45:00 [3]
shoes: Nimbus 10

Easy weight session to get back into it.

Sunday Apr 24, 2011 #

9 AM

Running (Track) 32:00 [3] 3.2 mi (10:00 / mi)
shoes: New Balance Baddeley 850

Felt okay so picked up the pace for last mile! Burn - 200 kcal

Saturday Apr 23, 2011 #

9 AM

Cycling (Wind Trainer) 59:30 [3] 20.6 km (2:53 / km)
shoes: Carnac TRS7

DVD training session! Felt a bit tired but made it! Burn -500 kcal

Friday Apr 22, 2011 #

9 AM

Running (Trails) 1:17:00 [3] 7.5 mi (10:16 / mi) +45m 10:05 / mi
shoes: Mizuno Wave Riders 13

Easy run / walk for half and run harder home! Burn - 630 kcal.

Thursday Apr 21, 2011 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 200 swim, 6 x 25m finger drill, 6 x 25m fast / smooth Main Set - 3 x (2 x 25 pull, 2 x 25 swim, 2 x 50m drill, 2 x 50 swim, 2 x 100m pull, 2 x100 swim) Felt okay but not super fast!

Sunday Apr 17, 2011 #

10 AM

Orienteering race 1:39:57 [5] 6.3 mi (15:52 / mi) +335m 13:37 / mi
shoes: Addidas Corner Blitz 8

Started out okay, navigating well. Error at 9, hit trail at wrong location and poor correction. Okay after but should have been faster.

GreenX Long - Splits

Saturday Apr 16, 2011 #

11 AM

Orienteering race 1:32:37 [5] *** 3.9 mi (23:45 / mi) +150m 21:13 / mi
spiked:8/13c shoes: Addidas Corner Blitz 8

Brutal day!! Started okay but lost concentration at 8 and made 10:00 error. Completely out of it by 10 and spent 30:00 in the wrong area.

GreenX Middle - Splits

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships

10 AM

Orienteering race 26:47 [5] *** 3.4 km (7:53 / km) +30m 7:33 / km
spiked:16/20c shoes: New Balance Baddeley 850

Started out poor going the opposite direction to 1 and over shooting 2. Settled down after!

Long Sprint - Splits

Wednesday Apr 13, 2011 #

9 AM

Aerobic (City Trekking) 4:00:00 [2] 10.0 km (24:00 / km) +100m 22:51 / km
shoes: New Balance Baddeley 850

Out to Alcatraz, through Chinatown and back through the financial district.

Tuesday Apr 12, 2011 #

1 PM

Aerobic (City Trekking) 4:00:00 [2] 10.0 km (24:00 / km) +245m 21:23 / km
shoes: New Balance Baddeley 850

Walked around San Francisco from the Fisherman's Wharf to Coit Tower, Lombard Street and back.

Sunday Apr 10, 2011 #

6 AM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)
weight:148lbs

MTC coached swim with Coach Stewart. Warm up 15:00 mixed swim. 8 x25 kick, 8 x25 pull, 8 x25 full power. 20 x 50, 5 build, 5 pull 3,5, 5 cruise / hard, 5 pull, 7,9. 200 cool down 200 mixed.

Felt off and could not figure the problem until Stewart noticed I am not rolling!

Saturday Apr 9, 2011 #

Event: Salomon Dontgetlost.ca Giant's Rib Raid

11 AM

Adventure Racing 2:58:00 [3] 14.4 km (12:22 / km) +60m 12:07 / km
shoes: Merrel Moab Ventilator

Giant's Rib Half Raid. Second all ironman Silence Beckons team. One member, 2.5 weeks out of a cast for a broken wrist. Straight forward nav through Palgrave East for the first section. Maybe a few baubles costing 1 minute. Dog bone section was similar in Palgrave Weat. Split into 3 with maybe 10 minute bauble. Run down Duffy's Lane was reminiscent of former runs up the road. Slight bauble to 16 maybe 1:00. Contours seemed off but clearings were accurate. Point to point to 17 using inventive route with 2 stream crossings. When close, we hit dense green meaning a route change, cost 5:00. Beauty straight line route down the left of a swamp and up over a ridge to 18. A little tricky at the end due to map scale though. Up the rentrant to 19, nice little trail to side shore to trail route to 20 and home. Injuries meant running speed was down but nav was relatively spotless. Thoughts of returning to the full Raid persist if we get a healthy SB team. However, less nav and more running is not that appealing. Also require a full nav team at our speed.

Thanks to Griz, Bender, Hammer, Etoile, Backwoods, J & L Lee, 'Bent, Mick among others.

Thursday Apr 7, 2011 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

MTC Swim with Coach JJ. Warm up 2 x (200 swim, 100 pull, 4 x 25 kick) Main set - 5 x 200, 4 x 50 kick no fins, 5 x 200 pull, 4 x 50 kick with fins Cool Down 3 x50 fee/back, 50 breast/free and 50 under/over.

Swimming 200's on 4:00 but second. Felt good in general.

Wednesday Apr 6, 2011 #

5 PM

Running (Track) 42:00 [3] 4.5 mi (9:20 / mi)
shoes: Mizuno Wave Riders 13

Easy run around the local track. Started out feeling so so but better the farther I went.

Tuesday Apr 5, 2011 #

6 AM

Swimming 1:25:00 [3] 3.1 km (27:25 / km)

MTC swim with Coach JJ. Warm up 400 mixed, 4 x50 kick/swim 4 x25 fast & 100 easy back breast. Main Set - 20 x 100 on 2;30 pace. Cool down - 300 mixed.
Back was a bit tight. Swam last 10 100's on 1:57 to 2:00.

Sunday Apr 3, 2011 #

6 AM

Swimming 1:15:00 [3] 2.0 km (37:30 / km)

Coached swim with Stewart. Technique felt good. Back was still tight and right arm was tired. 400 m time - 7:50.

8 AM

Cycling (Wind Trainer) 1:54:00 [3] 36.6 km (3:07 / km)
shoes: Carnac TRS7

Last indoor MTC Spin with coach John until next fall. Back was not god so sat up for the entire session. Felt like quitting after an hour but we started power sets so finished off the entire class. Burn - 860 kcal.

Saturday Apr 2, 2011 #

9 AM

Running (Trails) 2:08:00 [3] 14.4 km (8:53 / km) +90m 8:37 / km
ahr:108 shoes: Merrel Moab Ventilator

Easy trail run in Bronte Creek Park area. Trails are muddy and slick.

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