Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 30 days ending Nov 30, 2013:

activity

time

miles

Cycling

12:47:41

110.38

177.65

Swimming

10:49:43

26.05

(24:57)

41.92

(15:30)

Hockey

2:10:00

Weights, Core & Balance

50:00

Total

26:37:24

136.43

219.57

[1-5]

20:00:06

averages - weight:148lbs

2:55

0:00

» now

Thursday Nov 28, 2013 #

6 AM

Swimming 1:17:55 [0] 3.25 km (23:58 / km)

MTC Swim Warn up - 200 swim, 4 x 100 bk/fr, 3 x 50 kick, 4 x 100 br/fr, 4 x 50 sidekick/swim, 4 x 50 desc Main Set - 1500 swim, 8 x 50 scull, zipper, bk, sidekick.
Negative split on the 1500m finishing in 29:49. Started out at 1:01 per 50 and increased pace to 0:58 at some points.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Still short on cardio from that pint.

Tuesday Nov 26, 2013 #

6 AM

Swimming 1:08:37 [0] 3.4 km (20:11 / km)

MTC Swim Warm up - 200 mix, 6 x 50 sidekick / swim, 200 bk/fr, 200 pull, 4 x 50 desc. Main - 600 , 2 x 300 pull, 3 x 200 desc, 4 x 150 middle 50 - catchup, zipper, scull, shark fin. 25 Cool down
Not good technique. Times 600 on 12:02, 200 descending, 4:10, 4:05, 3:55

7 PM

Cycling (Ourland) 1:40:39 32.12 km (3:08 / km)
ahr:123 max:151 shoes: Koho 3380

Ourland Cycling- Set of 1 leg 0:90 1:00 rest 5 times, 4 x (2:00, 1:00 + 10 rpm, 0:30 + 20 rpm), 5:00 large ring 23, 4:00 large 21, 3:00 large 19, 2:00 large 17, 1:00 large 15.
Legs were tired after Sunday

Sunday Nov 24, 2013 #

8 AM

Cycling (Wind R2) 2:24:23 46.94 km (3:05 / km)
ahr:120 max:155 shoes: Northwave Road Shoes

Ourland Cycling 5:00 1 leg drills, Pyramid and strength power set.

Thursday Nov 21, 2013 #

6 AM

Swimming 1:08:11 [0] 3.4 km (20:03 / km)

MTC Swim Warm up -1000. Main Set - 3 x (200 fast, 150 pull, 150 fast, 100 pull, 100 fast, 50 easy, 50 fast)
Slow today. 200 on 3:57 was best

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Low of cardio vascular from blood donation!

Tuesday Nov 19, 2013 #

6 AM

Swimming 1:21:51 [0] 3.15 km (25:59 / km)

MTC Swim Warm up - 200 mix, 4 x 50 side kick / swim, 4 x 50 descending, 200 pull, 3 x 50 kick, 4 x 50 descending. Main Set - 400 swim, 4 x 100 pull, scull, shark middle 50, 400 swim. 4 x 100 middle catchup , shoulder touch, 300 swim. Cool Down 100 mix.
Technique was poor. Best 400 was 8:10. Was okay until 300 and lost 0:10.

7 PM

Swimming 45:42 15.67 km (2:55 / km)
ahr:131 max:147 shoes: Northwave Road Shoes

Ourland Cycle. Zone 4 for 10 minutes, then 1 leg drills and cadence increase.

Sunday Nov 17, 2013 #

8 AM

Cycling (Wind R2) 2:13:05 45.02 km (2:57 / km)
ahr:125 max:151 shoes: Northwave Road Shoes

Coach Aubrey Workout. Okay endurance!

Friday Nov 15, 2013 #

5 PM

Note

Blood donation BP 132/82

Thursday Nov 14, 2013 #

6 AM

Swimming 1:20:00 [3] 3.2 km (25:00 / km)

Warm up - 400 mix, 6 x 50 side kick / swim, 200 pull, 3 x 50 descending Main - 5 x 100 fast, 200 pull, 8 x 50 fast, 200 pull, 3 x 100 fast, 200 pull, 8 x 25 1 breathe, 50 pull, 100 all out 50 cool down.
Not great but got to 1:52 for 100 m fast. kept the rest below 1:00 per 50 but not much faster. Lost left arm feel on catch and tried catch scull which seemed to help.

5 PM

Hockey 40:00 [3]
shoes: Koho 3380

Okay game! Did not have to skate hard.

Tuesday Nov 12, 2013 #

5 AM

Swimming 1:17:00 [3] 3.35 km (22:59 / km)
weight:148lbs

Warm up - 200 mix, 200 pull, 200 swim, 100 kick, 100 pull, 100 swim, 50 pull, 500 swim, 50 drill Main - 1000 swim, 5 x 100 pull middle scull, catch up , zipper, hands out, thumb down, 600 swim, 2 x100 scull.
Lost stroke no catch, streamline or core. 1 km om 20:12, 600 on 12:27. Slow!

7 PM

Cycling (Wind R2) 1:38:23 31.57 km (3:07 / km)
ahr:118 max:145 shoes: Northwave Road Shoes

Ourland Cycle Aerobase Sets. Legs felt good.

Sunday Nov 10, 2013 #

8 AM

Cycling (Wind R2) 2:25:30 [3]
shoes: Northwave Road Shoes

Ourland Cycle with Coach Aubrey. Low Aerobase Sets. Power felt good.

Thursday Nov 7, 2013 #

6 AM

Swimming 1:15:00 [3] 3.2 km (23:26 / km)

MTC Swim Warm up - 200 swim, 4 x 50 bk/fr, 200 pull, 2 x 100 middle shoulder touch, 4 x 50 desc. Main Set - 400 swim, 4 x 100 middle shark, 300 pull, 4 x 100 middle 50 scull, 200 swim, 2 x 100 palm out, 4 x 50 desc. Cool down 50 scull back head/ feet.
Speed was not great 400 on 8:00 with draft but was below 0:07 after 100. 200 lead on 4:00. Never got feet correct and catch, core connect.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Good skate!

Tuesday Nov 5, 2013 #

6 AM

Swimming 1:15:27 [0] 3.3 km (22:52 / km)

MTC Swim Warm up - 400 mix, 6 x 50 sidekick / swim, 200 pull, 6 x 50 drill / swim Main set - 800 swim, 2 x 200 pull with shoulder touch, 600 swim, 2 x 150 pull with scull, 100 swim. Cool Down - 100m

RG had us doing a drill with turning our hand outside on the catch. This seemed to help my front end catch and subsequent core connect. It showed in my swim of 800 on 15:45 and 600 on 11:50. In both sets started out with an easy catch. Increased catch strength and core connect and in the last 100 add full thrust and slight rpm increase. In both sets started swimming 1:02 50m and slowly increased speed to about 0:58 with 0:55 for the last 50m.

7 PM

Cycling (Wind R2) 1:25:41
ahr:120 max:146 shoes: Northwave Road Shoes

First Ourland Session.

Sunday Nov 3, 2013 #

8 AM

Cycling 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Northwave Road Shoes

DVD Aerobase 27.0 HR started out moderate z3 but increased to high z4 with reduced rest interval.

Saturday Nov 2, 2013 #

10 AM

Weights, Core & Balance 50:00 [3]

Moderate leg work but full core. Felt okay after!

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