Training Log Archive: SidIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||
Wednesday Nov 30, 2011 #
5 PM
Cycling 33:50 [1] 8.6 km (3:56 / km)
shoes: Carnac TRS7
Easy ride to just loosen the legs up. Right leg a bit stiff!
Tuesday Nov 29, 2011 #
6 AM
Swimming 1:20:00 [3] 3.15 km (25:24 / km)
MTC Swim warm up - 10 x 50 free / back or breast 6 x 50 fast 15 35 cruise Main Set - 400 steady, 2 x 200 pull, 2 x 200 steady, 4 x 100 pull 8 x 50 kick/swim with fins Cool down - 350 no free.
Worked on rolling more in warm up and it seemed to help.. Cruised for the swim section and pulled at 0:55 per 50 m. Core seems to be doing the work though.
Worked on rolling more in warm up and it seemed to help.. Cruised for the swim section and pulled at 0:55 per 50 m. Core seems to be doing the work though.
5 PM
Weights, Core & Balance 30:00 [4]
shoes: Nimbus 10
Core and weights. Arms were tired after swimming. Core seems okay after swimming. Hopefully generating power from there!
Monday Nov 28, 2011 #
5 PM
Cycling (Wind Trainer) 33:40 [3] 11.5 km (2:56 / km)
shoes: Carnac TRS7
Recharge session on moderate work level. Legs were a bit stiff but power was okay.
Sunday Nov 27, 2011 #
6 AM
Swimming 1:10:00 [3] 3.0 km (23:20 / km)
MTC Swim Warm up 8 x 50 drill / swim Main Set - 600 steady, 4 x 25 fast, 500 steady, 4 x 25 fast, 400 steady, 4 x 25 fast, 300 steady Cool Down - 200 no free.
Form was bad. No right arm and left rotate.
Form was bad. No right arm and left rotate.
9 AM
Orienteering (Thomass) 51:44 [3] *** 6.0 mi (8:37 / mi) +20m 8:32 / mi
spiked:16/25c shoes: Addidas Corner Blitz 8
Thomass Eliminator #1 Moderate rain but warm temperature! First loop went fine but just outside the top 20. Second loop was a bit rough, got a little confused about going to 2 before the box and then did an extra control. Error - 2:00. Third loop bad choice to C and did not plan well, hitting E instead of D in box. Error - 2:00. Finished 24th out of 47 because of being outside top 20. Legs were tired from Saturday run at speed.
Saturday Nov 26, 2011 #
12 PM
Running (Trail) 1:04:00 [4] 6.5 mi (9:51 / mi) +40m 9:40 / mi
shoes: Mizuno Wave Creation 12 Pair 1
Second run since T or T when hurt right foot. Changed running style to higher leg raise, more quad and fast cadence. seemed pretty good and right leg and foot survived.
Thursday Nov 24, 2011 #
6 AM
Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC Swim Warm up - 350 mixed, 200 kick no fins, 12 x 25 Breathe 4 x 3, 2, 1 & 0 per length Main Set - 300 free turn at T, 6 x 50 free/breast or back, 300 pull, breathe 3,5, 4 x 50 pull shark fin, 300 negative split. Cool down - 2 x (100 swim, 50 kick with fins)
Not sure but it feels like I am using more core for thrust. Feet are bad but working on body position and glide. 300 m on 6:00 but slowed.
Not sure but it feels like I am using more core for thrust. Feet are bad but working on body position and glide. 300 m on 6:00 but slowed.
6 PM
Hockey 35:00 [3]
shoes: Koho 3380
Another game won. A better skate this week!
Wednesday Nov 23, 2011 #
6 PM
Running (thread Mill) 12:30 [3] 1.2 mi (10:25 / mi)
shoes: Nimbus 10
Easy run just ti get the leg feel again. Legs were a bit wonky! Right side not the greatest.
Tuesday Nov 22, 2011 #
6 AM
Swimming 1:20:00 [3] 3.25 km (24:37 / km)
MTC Swim Warm up 200 mixed, 100 kick, 200 pull, 100 kick Main Set - 10 x 50 drill / swim, 10 x 50 pull, 10 x 50 swim steady, 10 x 50 kick with fins, 10 x 50 swim negative split Cool Down - 100 breast/back, 100 fly/back, 50 easy
Technique was marginal. Not breathing well to the right and kick is all over. Was able to swim 50's under 1:00 but fast cruise was not there.
Technique was marginal. Not breathing well to the right and kick is all over. Was able to swim 50's under 1:00 but fast cruise was not there.
5 PM
Cycling (Wind Trainer) 34:00 [3] 13.5 km (2:31 / km)
shoes: Carnac TRS7
Moderate routine to keep leg strong. After warmup staying at 85 to 90 rpm, 1 minute in small 20, increase 2 gears 1:00, drop back 1:00, increase 3 gears 1:00, drop again 1:00, increase 4 gears,drop again, increase 5 gears, 2:00 rest and repeat. Cool down 2:00 at end. Joints wobbly but legs felt fine.
Weights, Core & Balance 10:00 [4]
Just superman, planks, crunches, ball rotations and hip raises.
Sunday Nov 20, 2011 #
6 AM
Swimming 1:10:00 [3] 2.95 km (23:44 / km)
MTC Swim Warm up - 200 swim, 100 kick, 200 pull, 100 kick Main Set - 2 x (400 swim, 400 pull) 400 swim, 200 pull Cool down - 150 no free
Form was not great 400 times from 8:30 to 8:45, 400 pull from 8:05 to 8:10. Not sure what is going on but right arm path is poor.
Form was not great 400 times from 8:30 to 8:45, 400 pull from 8:05 to 8:10. Not sure what is going on but right arm path is poor.
11 AM
Orienteering race 38:50 [4] *** 4.2 km (9:15 / km) +20m 9:02 / km
spiked:18/22c shoes: Addidas Corner Blitz 8
Thomass Kickoff at Starkely Hills: Started out okay but went up to the hill top as stated for the CP 2 clue but it was not there rather below. Many close controls on this course. Tried to use the white from 5 to 6 but the map was out of date and it was now green. Made a 3:00 error in the box when I hit J and thought it was F, not checking codes. Otherwise pretty start forward sprint event. Course was a lot shorter than advertized and I was just warmed up by the finish. Felt like doing a 1 hour on the bike after.
Okay kickoff. Right leg was bit sore today! Should have iced.
Okay kickoff. Right leg was bit sore today! Should have iced.
Thursday Nov 17, 2011 #
6 AM
Swimming 1:25:00 [3] 3.15 km (26:59 / km)
MTC Swim. Warm up - 300 mixed 4 x150 50 kick, 50 drill, 50 swim Main Set - 4 x ( 200 swim, 100 swim below 1/2 200 time, 50 below 1/2 100 time, 200 kick 50, pull 50, 100 easy) Cool down - 100 easy
Times were fast swimming in 4th slot. 200 ranged from 3:50 to 4:10, 100 1:45 to 2:00 and 50 in 0:50 to 1:00. Getting the hang of arms in front of body swimming style from TI.
Times were fast swimming in 4th slot. 200 ranged from 3:50 to 4:10, 100 1:45 to 2:00 and 50 in 0:50 to 1:00. Getting the hang of arms in front of body swimming style from TI.
5 PM
Hockey 30:00 [3]
shoes: Koho 3380
Won another game. Legs a bit tired and skating was not great!
Wednesday Nov 16, 2011 #
4 PM
Cycling (Wind Trainer) 45:00 [3] 15.0 km (3:00 / km)
shoes: Carnac TRS7
Recharge DVD. Legs felt poor to start but better as time went on.
5 PM
Weights, Core & Balance 5:00 [3]
Easy core session before swimming tomorrow.
Tuesday Nov 15, 2011 #
6 AM
Swimming 1:25:00 [3] 3.2 km (26:34 / km)
MTC Swim Warm up - 300 mixed, 8 x 50 (breathe 8,6,6,5,5,4,3) Main Set - 600 pull 10 x 100 swim rest decrease, 8 x 75 kick 50, swim with fins Cool down - 6 x 25 finger drill 150 easy.
Legs were tired still but good to get them moving in the pool. Getting the feel that my glide and stroke is improving. Had no problem doing the 50 breathe set on 1:00. Get the feeling that I am not using my core enough but my biceps instead.
Legs were tired still but good to get them moving in the pool. Getting the feel that my glide and stroke is improving. Had no problem doing the 50 breathe set on 1:00. Get the feeling that I am not using my core enough but my biceps instead.
Sunday Nov 13, 2011 #
9 AM
Adventure Racing race 5:50:00 [4] *** 28.0 km (12:30 / km) +1050m 10:32 / km
spiked:22/27c shoes: Addidas Corner Blitz 8
Silence Beckons returned to the full RAID field with an all Ironman team though two of us were banged up and the third had run a marathon the weekend before. Started out strong with good route choices in the 1st section but well back in the pack due to running speed. Made a 4:00 error on walk the line between 3 & 4. I was out to lunch but TD kept us on track. Very nice route choice to 6 though. Fueled up on Smarties and off on the long run through matrix and through 8 to 12. Took off ankle support as foot was sore. 3:00 error to 8 contouring too far around the hill. No problems to 9, 10, 11 and 12. Long run again through the matrix and to CPE and back to aid station. Put ankle support on after weakness starting. Took cross country route to 14 but was near spent so dropped to recovery speed. Again took the cross country route to 15 and 16 as speed was down. Major route choice error at 17, went down to river valley instead of staying high. Cost us 7:00. A bit of discussion to 18 but not problem. Cross country to 19 and trail to 20, 21 and around the track to 22 and home.
Pretty worn out by race finish though no injuries as went to a pace that worked. Muscles were cramping a bit from the side hills. Football spikes were great for up and down hills but tough on foot with many miles of running on flat, hard surfaces. Major ice bath after for 15:00. Coldest ever but I needed it with dings all over.
Beautiful day in the woods and excellent course though had to concentrate on keep running! TD was excellent on navigation. The poorer navigation teams are in the half Raid so it comes down to foot speed. With 14:00 in errors we could have picked up 3 spots but overall a great race!! Result 33 out of 45 in the full raid, 6th out of 10 in Masters.
Pretty worn out by race finish though no injuries as went to a pace that worked. Muscles were cramping a bit from the side hills. Football spikes were great for up and down hills but tough on foot with many miles of running on flat, hard surfaces. Major ice bath after for 15:00. Coldest ever but I needed it with dings all over.
Beautiful day in the woods and excellent course though had to concentrate on keep running! TD was excellent on navigation. The poorer navigation teams are in the half Raid so it comes down to foot speed. With 14:00 in errors we could have picked up 3 spots but overall a great race!! Result 33 out of 45 in the full raid, 6th out of 10 in Masters.
Thursday Nov 10, 2011 #
6 AM
Swimming 1:25:00 [3] 3.35 km (25:22 / km)
MTC Swim Warm up - 300 swim, 200 kick with fins 8 x 50 breathe 8, 6,5,5,4,4,3 6 x 50 build Main Set - 2 x (300 swim steady, 4 x100 swim decreasing rest 50 easy ) 5 x 150 with fins, 100 swim & 50 kick
Technique was not working. Right arm was bad slow, causing rope burns. Okay at speed 100 m on 1:50 to 2:00. Transfer to core power is not working that great either!
Technique was not working. Right arm was bad slow, causing rope burns. Okay at speed 100 m on 1:50 to 2:00. Transfer to core power is not working that great either!
Hockey 35:00 [3]
weight:150lbs shoes: Koho 3380
Won again.
Tuesday Nov 8, 2011 #
6 AM
Swimming 1:25:00 [3] 3.3 km (25:45 / km)
weight:149lbs
MTC Swim. Warm up - 500 mix, 6 x 75 kick, drill & swim. Main Set - 2 x (4 x 150 pull, 6 x 50 strong 50 easy) 12 x 25 free / no free Cool Down 100 easy.
Playing with form. Right arm is bad but speed okay, 50 on 0:55 and 150 pull at 2:50.
Playing with form. Right arm is bad but speed okay, 50 on 0:55 and 150 pull at 2:50.
5 PM
Weights, Core & Balance 15:00 [3]
Strengthen core for swimming!
Weights, Core & Balance 5:00 [3]
Moderate arms & legs!
Sunday Nov 6, 2011 #
6 AM
Swimming 1:10:00 [3] 2.4 km (29:10 / km)
weight:149lbs
MTC Swim warm up 400 mixed Main Set 4 x 200 steady, 4 x 100 pull 6 x 50 strong Cool Down 100 mixed.
Speed okay 200 on 4:10, 50 on 1:00. Form work continues.
Speed okay 200 on 4:10, 50 on 1:00. Form work continues.
8 AM
Cycling (Wind Trainer) 2:00:00 [3] 37.6 km (3:11 / km)
shoes: Carnac TRS7
MTC Spin with Coach John. Easier cadence workout. Right leg was not great but made it through the class.
Saturday Nov 5, 2011 #
8 AM
Running (Trail) 1:00:00 [3] 5.5 mi (10:55 / mi) +20m 10:47 / mi
shoes: Mizuno Wave Creation 12 Pair 1
Ran with ankle support on right side but still seemed to be running on one leg. Seemed to warm up but this was not a great run!
Thursday Nov 3, 2011 #
6 AM
Swimming 1:25:00 [3] 3.4 km (25:00 / km)
MTC Swim Warm up - 400 swim, 300 kick with fins, 200 pull, 100 drill. Main Set - 12 x 100, first 4 rest 0:30, 2nd 4 rest 0:20, 3rd 4 rest 0:15. 50 easy 8 x 100 m pull variable breathing 50 easy Cool Down - 6 x 50 finger drill s with fins. 100 easy.
Not sure on technique. Seemed to be doing 1:55 for 100's at back of pack and coasting some. Right arm seemed to taking wrong path. Elbows were too sore so dropped them and pulled with loose arm and core.
Not sure on technique. Seemed to be doing 1:55 for 100's at back of pack and coasting some. Right arm seemed to taking wrong path. Elbows were too sore so dropped them and pulled with loose arm and core.
5 PM
Hockey 25:00 [3]
shoes: Koho 3380
Won the game. Easier skate. Right foot and ankle was sore in a skate. Not sure how it will be running this weekend.
Wednesday Nov 2, 2011 #
6 AM
Weights, Core & Balance 15:00 [3]
5 minute warm up on the bike and 10 minutes of prime core!
Tuesday Nov 1, 2011 #
6 AM
Swimming 1:25:00 [3] 3.05 km (27:52 / km)
MTC Swim with Coach JJ. Warm up - 2 x (150 swim, 100 kick, 50 drill) Main Set - 4 x 150 pull, breathe 3,5,7 & 9, 4 x 250 (free, back, free breast, free) 4 x 150 fins (swim 100, kick 50) Cool Down - 25 fly, 25 breast
Played with style. Not particularly fast but adapting.
Played with style. Not particularly fast but adapting.