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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running9 13:51:16 71.78(11:35) 115.51(7:12) 624
  Swimming8 10:45:00 16.07(40:08) 25.86(24:57)
  Cycling4 9:57:25 155.47(3:51) 250.2(2:23) 891
  Hockey4 1:48:00
  Baseball3 21:00
  Total26 36:42:41 243.31 391.58 1515
  [1-5]26 36:14:08
averages - weight:147.5lbs

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Saturday Jun 30, 2012 #

9 AM

Running 2:28:40 intensity: (15:38 @0) + (8:54 @1) + (9:43 @2) + (50:09 @3) + (58:32 @4) + (5:44 @5) 20.42 km (7:17 / km) +95m 7:07 / km
ahr:135 max:240 shoes: Mizuno Wave Creation 12 #2

Left leg got tight at 12 km but took it easy and never got cataatrophic.

Thursday Jun 28, 2012 #

6 AM

Swimming 1:10:00 [3] 2.8 km (25:00 / km)

MTC Swim Warm up - 200 mixed 4 x 50 drill/swim, 4 x 50 kick Main Set 4 x 200 steady, 50 kick easy, 400 pull, 50 kick easy, 4 x100 fast, 2 x 50 drill Cool down - 200.
After watching Phelps and Lochte and reading TI book, put more weight on arm on glide, cocked and rolled with elbow, kept arm straighter and tried to move from hips. This transferred load to core and speed picked up as rolled slightly on arm catch. Swimming 200 on 1:55 to 1:50 and pull on 3:40. Got stroke count down to 20 per length.
6 PM

Baseball 10:00 [3]

Lost the game but legs were better.

Wednesday Jun 27, 2012 #

5 PM

Running (Trails) 49:23 intensity: (3:09 @0) + (6:03 @1) + (7:08 @2) + (19:02 @3) + (12:07 @4) + (1:54 @5) 7.7 km (6:25 / km) +51m 6:13 / km
ahr:129 max:185 shoes: Mizuno Wave Creation 12 #2

Legs were tired from Tuesday. Stretching seems to have improved aches in both legs!

Tuesday Jun 26, 2012 #

6 AM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)

MTC Swim Warm up - 300 mixed, 4 x 50drill/build, 8 x 25 15 fast 10 easy Main set - 2 x( 4 x100 fast, 4 x 50 kick, 400 pull) Cool down - 6 x 25 finder drills, 150 mixed
Technique was very bad. Slow and getting worse. Legs sinking and not getting load transfer to core. Was able to do a 1:47 100 m but fall apart after. Tried changing arm entry angle but was a mess in general. Seems like adding a roll and kick has caused stroke loss. Glide and strokes per length is bad.
5 PM

Hockey 23:00 [4]
shoes: Koho 3380

Full team! Went hard and then got off!

Sunday Jun 24, 2012 #

10 AM

Cycling (Road) 2:18:48 intensity: (1:19:30 @1) + (40:59 @2) + (13:38 @3) + (3:59 @4) + (42 @5) 59.19 km (2:21 / km) +196m 2:18 / km
ahr:109 max:166 weight:148lbs shoes: Exustar Road Bike Shoes

Fun ride on different route. Left leg was okay after yesterday!

Saturday Jun 23, 2012 #

6 AM

Running 2:22:39 intensity: (16:45 @1) + (27:17 @2) + (44:43 @3) + (48:14 @4) + (5:40 @5) 19.37 km (7:22 / km) +79m 7:13 / km
ahr:125 max:185 shoes: Mizuno Wave Creation 12 #2

Tough run. Left leg inner tendon went stiff about 6 km but decide to keep going. Leg was tight as the way and slowed speed. Very tight on walking and restarting.

Thursday Jun 21, 2012 #

6 AM

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

Warm up - 400 mixed 200 kick with fins, 200 pull 5 x 50 main Set - 4 x150, 50 kick, 4 x 100, 50 easy, 4 x 50 50 easy 800 swim with fins.
Technique sucked. trying to roll more and control head has not worked and can not hit glide speed. Bearly below 3:00 for 150 and 0:55 for 50. Need to figure out scheme for improvement

Tuesday Jun 19, 2012 #

6 AM

Swimming 1:15:00 [3] 2.95 km (25:25 / km)

MTC Swim warm up - 4 x 150 swim 50 kick 8 x 50 breathe weak / strong 12 x 25 smooth / fast Main - 12 x 100 smooth / fast 2 x150 pull Cool down - 50 easy
Technique was bad. Out pf sync. 100 speed varied from 1:45 to 1:55. was working on head position but started to sink. Definitely slower with kick.

Hockey 30:00 [3]
shoes: Koho 3380

Tough skate in the heat .

Sunday Jun 17, 2012 #

8 AM

Cycling 2:37:50 intensity: (1:33:44 @1) + (46:20 @2) + (9:55 @3) + (7:19 @4) + (32 @5) 69.3 km (2:17 / km) +231m 2:14 / km
ahr:109 max:162 shoes: Exustar Road Bike Shoes

Wind was out of the west. Nice ride though!

Saturday Jun 16, 2012 #

9 AM

Running 2:05:18 intensity: (1:14 @1) + (17:09 @2) + (28:59 @3) + (1:15:17 @4) + (2:39 @5) 17.8 km (7:02 / km) +100m 6:51 / km
ahr:128 max:146 weight:146lbs shoes: Mizuno Wave Creation 12 #2

Tough run. Would have gone 20 k but left leg started to get tight on the way home so cut it short.
C • Wow 3

Thursday Jun 14, 2012 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC Swim warm up - 300 mixed, 8 x 50 kick, 12 x 50 not wall or bottom touching. Main Set - 400 steady, 2 x 200 pull, 2 x 200 negative split, 4 x 100 pull descending, 8 x 50 fast / easy 100 cool down.
Just went for speed today not roll improvement. Swam 400 on 7:35, 200 negative on 3:45, 100 pull fast on 1:45, 50's held 0:55. Neck got stiff and slight right elbow tendonitis.Head movement seems bad to the right side when breathing. Glide seems good.
5 PM

Baseball 1:00 [3]
shoes: Addidas Corner Blitz 8

Won another game!

Wednesday Jun 13, 2012 #

4 PM

Running 1:05:41 intensity: (9:26 @0) + (1:44 @1) + (7:56 @2) + (19:44 @3) + (26:51 @4) 5.76 mi (11:25 / mi) +83m 10:55 / mi
ahr:121 max:138 weight:148lbs shoes: Mizuno Wave Creation 12 #2

Ran with a rabbit and much faster than normal. Dropped 5:00 off last weeks run.

Tuesday Jun 12, 2012 #

6 AM

Swimming 1:25:00 [3] 3.65 km (23:17 / km)

MTC Swim Warm up - 3 x 400 swim, drill/swim, kick/swim with fins 8 x 25 build Main Set - 12 x 100. Worked on technique in sets of 4, 1 & 2 exaggerated roll, 3 flatten out glide, 4 power up. 2 x (300 pull, 2 x50 fast), 150 pull, 50 fast. Cool down - 50 easy.
Tried to look for speed increases by varying roll, glide and catch. Nothing seemed to be effective as speed was down about 0:05 in generally. Not sure if roll difference will pay off with time. May be transferring load to core more but not sure.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Won again! Good skate!

Sunday Jun 10, 2012 #

8 AM

Cycling 2:17:10 intensity: (1:23:23 @1) + (39:36 @2) + (9:40 @3) + (3:59 @4) + (32 @5) 57.66 km (2:23 / km) +210m 2:20 / km
ahr:107 max:141 weight:146lbs shoes: Exustar Road Bike Shoes

Saturday Jun 9, 2012 #

8 AM

Running 2:02:40 intensity: (11:00 @1) + (19:37 @2) + (47:35 @3) + (42:31 @4) + (1:57 @5) 17.8 km (6:54 / km) +98m 6:42 / km
ahr:124 max:177 weight:148lbs shoes: Mizuno Wave Creation 12 #2

Easy long run. Right leg a bit tight. Rained on the way home.

Thursday Jun 7, 2012 #

6 AM

Swimming 1:25:00 [3] 3.41 km (24:56 / km)

MTC Swim Warm up - 300 mixed 8 x 25 side kick, 2 x 200 pull 3,5,7&9 12 x 50 Deep water start. Main Set 20 x 50 5 smooth, 1 fast, 4 smooth, 1 fast, 3 smooth, 1 fast, 2 smooth, 1 fast, 1 smooth, 1 fast 8 x 100 pull descending. Cool down - 100 easy no free.
Swimming steady 50's on 0:57 & fast on 0:50. 100 pulls on 2:00 to 1:43. Glide, roll is off a bit.

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

Wion the game but my left glute does not like the fast starts on running the base pads.

Wednesday Jun 6, 2012 #

4 PM

Running (Trail) 16:16 intensity: (20 @0) + (4:48 @1) + (5:25 @2) + (2:23 @3) + (3:20 @4) 1.52 mi (10:42 / mi) +16m 10:22 / mi
ahr:116 max:136 weight:149lbs shoes: Mizuno Wave Creation 12 #2

Heavy Lightning so cut my run short into an out & back !

Tuesday Jun 5, 2012 #

6 AM

Swimming 1:25:00 [3] 3.45 km (24:38 / km)

MTC Swim Warm up - 500 mixed 12 x 50 kick/swim with fins Main set - 300 pull, 2 x 150 fast, 300 pull, 3 x 100 fast, 300 pull, 6 x 50 fast, 100 easy, 6 x 50 kick/no free Cool down - 50 free/ 50 no free/ 50 free
Speed was okay. 150m on 3:40 and 3:43, 100s on 1:45 to 1:50, 50s on 0:51 to 0:53. Technique feels good but may be using arms too much. Need to roll and core transfer more.
5 PM

Hockey 25:00 [3]
shoes: Koho 3380

Good skate! Even scored.

Sunday Jun 3, 2012 #

8 AM

Cycling (Roads) 2:43:37 intensity: (2:24:02 @1) + (15:42 @2) + (3:53 @3) 39.8 mi (4:07 / mi) +254m 4:02 / mi
ahr:100 max:127 shoes: Exustar Road Bike Shoes

Nice ride out into the wind. Broke up set support on the way home and had to ride standing up for the last 12 km.
11 AM

Running (Trail) 31:05 [1] 1.69 mi (18:23 / mi) +13m 17:58 / mi
ahr:87 max:111

Light cool down walk after the ride!

Saturday Jun 2, 2012 #

10 AM

Running (Trail) 2:09:34 intensity: (10:00 @1) + (1:23:38 @2) + (30:58 @3) + (3:33 @4) + (1:25 @5) 18.0 km (7:12 / km) +89m 7:01 / km
ahr:119 max:165 shoes: Mizuno Wave Creation 12 #2

Long run on usual route. Felt okay but right leg is still achey.

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