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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Swimming9 12:30:00 18.27(41:03) 29.4(25:31)
  Cycling2 4:14:00 67.05(3:47) 107.9(2:21) 275
  Running5 3:24:00 21.1(9:40) 33.96(6:00) 90
  Hockey4 1:55:00
  Weights, Core & Balance4 1:10:00
  Baseball3 30:00
  Total24 23:43:00 106.41 171.26 365
averages - weight:149.5lbs

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Thursday Jun 30, 2011 #

6 AM

Swimming 1:20:00 [3] 3.35 km (23:53 / km)

MTC Swim with Coach JJ. Warm up - 400 mixed, 4 x 100 kick / swim, 4 x 50 descending. Main Set - 8 x 100, 850 pull, 6 x 100 Cool 100 easy
Was able to maintain 2:05 for 1st 100. Wavered a bit on 2nd set 2:05 to 2:10 to 2:05. Fast 50 m on 0:47. May be get technique better but still need power to maintain.

Tuesday Jun 28, 2011 #

6 AM

Swimming 1:25:00 [3] 3.15 km (26:59 / km)

Warm up - 300 mixed, 200 pull, 100 drill Main Set - 8 x 25 kick no fins, 2 x 200 pull, 8 x 25 kick fins, 400 pull, 4 x 100 descending, 650 swim Cool Down - 6 x 25 finger drills, 6 x 25 breast / back
Slow today! Best 100 was 1:08

Hockey 25:00 [3]
shoes: Koho 3380

Full bench! Skated hard but had no hands!

Monday Jun 27, 2011 #

5 PM

Running (Track) 28:30 [3] 3.0 mi (9:30 / mi)
shoes: New Balance Baddeley 850

Recovery run on the track. Legs felt stiff at start but loosened up fine!
6 PM

Weights, Core & Balance 20:00 [3]
weight:149lbs shoes: Nimbus 10

Core strength seems to be increasing and no back issues for a few weeks.

Sunday Jun 26, 2011 #

8 AM

Cycling (Roads) 2:20:00 [3] 61.3 km (2:17 / km) +100m 2:16 / km
shoes: Carnac TRS7

Loop ride through Mississauga and north, back Embleton Side Road. Tough wind going north but fast coming home. Nice route in light traffic.

Saturday Jun 25, 2011 #

8 AM

Running (Road & Trail) 38:30 [3] 3.5 mi (11:00 / mi) +20m 10:48 / mi
shoes: New Balance Baddeley 850

Easy run. Slight right knee ache but picked up speed as I went.

Thursday Jun 23, 2011 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 3 x 200 mixed / kick / pull, 8 x 50 (4 right arm left, 2 - 6 kick switch, 2 - 6 Kick 3 pulls) 4 x 50 build, 8 x 25 fast / easy. Main Set - 6 x 200 50 strong / 150 steady 100 float 8 x 25 swim with fins double arms 3 x 100 pull. Coll down - 3 x 50 breast / back.
Not fast! 200 were 4:15. Not sure what is up but may try to use core more next week as my back seems okay again.

Wednesday Jun 22, 2011 #

5 PM

Weights, Core & Balance 20:00 [3]

Moderate core routine to maintain back strength.

Tuesday Jun 21, 2011 #

5 AM

Hockey 35:00 [5]
shoes: Koho 3380

Tie game. Had a good skate but I am not up to speed!
6 AM

Swimming 1:20:00 [3] 3.35 km (23:53 / km)

MTC Swim with Coach JJ. Warm up 10 x 50 alt free / back or breast 4 x 100 kick with fines, 6 x 50 fast 15 - 35 smooth. main Set 400 free, 2 x 200 pull Br 3,5,7 & 9, 4 x 100 faster, 2 x 200 pull Br 3 & 400 steady. Cool down - 150 mix.

Felt slow but 100 times were okay at 1:03 to 1:05. First 400 8:30 & 2nd 400 8:45. Fast smooth 50 son 1:00

Monday Jun 20, 2011 #

6 AM

Running (Road) 30:00 [3] 3.0 mi (10:00 / mi) +10m 9:54 / mi
weight:150lbs shoes: New Balance Baddeley 850

Easy run around the block. Right leg was a little achy.
5 PM

Weights, Core & Balance 15:00 [3]

Back to core routine now that my back feels fine!

Thursday Jun 16, 2011 #

6 AM

Swimming 1:25:00 [3] 3.25 km (26:09 / km)

MTC swim with Coach JJ. Warm up 300 mixed, 12 x 25 kick on side, 2 x 200 pull, 12 x 25 drill, build. Main Set - 20 x 50 on 1:10 (5 cruise 1 fast, 4c 1f, 3c 1f, 2c 1f, 1c 1f) 50 easy 8 x100 pull with paddles on 2:10, 1-4 descending. Cool down - 200 choice easy

Felt fast but not sure. Seemed to have decent head roll. 50m - 1:00 to 1:04 cruise, fast 0:55, 100 pull - 1:55 to 1:40.
6 PM

Baseball 10:00 [3]
shoes: Addidas Corner Blitz 8

Lost the game but my back was fine for fielding and hitting!

Wednesday Jun 15, 2011 #

7 AM

Running (Trail) 52:00 [3] 5.0 mi (10:24 / mi) +30m 10:13 / mi

Trial run to get back into it. Right knee had slight ache after on out side.

Tuesday Jun 14, 2011 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 300 mixed, 300 drill / swim, 300 kick / swim 12 x 25 built / smooth Main Set - 12 x 100 steady, 2 x (300 pull, 2 x 50 strong) Cool down - 100 no free
Swim technique was marginal but back was fine after. 100m on 2:02 to 2:10. 50 m on 1:00.
5 PM

Hockey 25:00 [4]
shoes: Koho 3380

Fast game but back was still a little tight!

Thursday Jun 9, 2011 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 400 mixed Main Set - 6 x 100 drill/swim/kick side/swim 4 x 150 fast cruise, 4 x150 cruise fast cruise, 4 x150 fast cruise Cool down 3 x 100 pull, 200 pull, breath 3,5,7 &9

Found my form once but lost it. Had sore back after so I was there. 150 times from 3:15 to 3:25.

Baseball 10:00 [3]
shoes: Addidas Corner Blitz 8

Back tight so game was not great!

Tuesday Jun 7, 2011 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 300 mixed, 200 kick, 200 pull, 6 x 50 deceasing 1 - 3 & 4 - 6. Main Set - 4 x 300 steady plus, 50 easy, 4 x 150 faster, 50 easy, 6 x 50 drill / easy.
Speed was poor, barely doing 2:05 per 100. Worked on varying technique to find the speed and control. Not sure if issue is head or arm entry or strength.
5 PM

Hockey 30:00 [4]
shoes: Koho 3380

So so game! Good skate but puck handling sucked!

Monday Jun 6, 2011 #

5 PM

Weights, Core & Balance 15:00 [3]

Developed new core routine to see if I can prevent future back issues.

Sunday Jun 5, 2011 #

9 AM

Cycling (Roads) 1:54:00 [3] 46.6 km (2:27 / km) +175m 2:24 / km
ahr:113 max:146 shoes: Carnac TRS7

Easier ride. Legs had no hill climbing strength may be from yesterday's run. Burn - 950 kcal.

Saturday Jun 4, 2011 #

8 AM

Running (Trails) 55:00 [3] 6.6 mi (8:20 / mi) +30m 8:13 / mi
shoes: New Balance Baddeley 850

Trail run on the easy side. Did not feel great but made it. Burn - 370 kcal.

Thursday Jun 2, 2011 #

6 AM

Swimming 1:25:00 [3] 3.35 km (25:22 / km)

MTC Swim with Coach JJ. Warm up - 200 free, 150 no free, 150 kick, 200 pull, 6 x 50 drill / build. Main Set 3 x (200 steady, 150 a bit faster, 100 faster, 50 fastest, 100 easy) Colldown - 450 swim with fins.

Seemed to have a little more speed. was able to get down to 2:00 for 100. working on catch and getting whole body in sync with 3 bilateral breathing!

Baseball 10:00 [2]
shoes: Addidas Corner Blitz 8

Lost the game. The other team out hilt us!

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