Training Log Archive: SidIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Orienteering 1:00:00 [1] **
spiked:2/6c slept:7.0 shoes: North Face Gore-Tex XCR
Light training on Hilton Falls training map put togther by the Stars. Rough terrain with considerable moss covered rock. Moving gingerly after bruising hip playing hockey.
Friday Mar 30, 2007 #
Note
Team Sidekicks training after a day in kayaks!
Hockey 35:00 [4]
slept:8.0 weight:150lbs shoes: Koho 3380
Last Friday night hockey game of the season. Kind of weird game as guys were cheating alnight. Taking passes off the netting. Skating down obvious icing. Hacking the goalie. We ended up winning 9-7 as the goalies were rough. Stepped on the puck and fell heavy on my right hip. Bruised but will be okay by GRR.
Thursday Mar 29, 2007 #
Swimming 1:30:00 [3] 3.2 km (28:07 / km)
rhr:48 slept:8.0 weight:149lbs
MTC Swim with Coach Stephanie. Warm up 400m pull, 8 x 25m DPS & 4 x 50m on 1:10 pace. Main set 2 x (4 x100m fast on 2:20 pace, 400m cruise and 4 x 50m at 75% pace 1:15) cool down 2 x 100m free and 150m alternating breast and back followed 25m feet first scull and 25m head scull. Arms were pretty tired after doubling up some arm weight sets Tuesday. Best 50 m time :49. 100m swim time 1:50 to 1:55. Was not much under 8:00 for the 400's.
Hockey 20:00 [3]
shoes: Koho 3360
The last TNHL game was played on the Olympic sized rink at Icelands. Players on both team were befuddled by the big surface. Finally score 6-5 for the other side.
Tuesday Mar 27, 2007 #
Swimming 1:35:00 [3] 3.5 km (27:09 / km)
rhr:51 slept:7.5 weight:149lbs
MTC SWim with Coach Ken. Warm up 800m choice alternated free, back, breast & side. 600m kick front and side. 400m pull, 4 x 50m on 1:10. 400m pull followed bu 10 x25 with :30 rest, 400m and 9 x 50 m on 1:10. Felt good swimming 50m from :44 to :55.
Aerobic (Elliptical) 18:00 [2] 1.2 mi (15:00 / mi)
shoes: New Balance Cross Trainers
Warm up for weights.
Weights, Core & Balance (Arms) 20:00 [4]
Arms felt reasonable after morning swim.
Weights, Core & Balance 10:00 [2]
Arm and leg stretch and cool down.
Monday Mar 26, 2007 #
Aerobic (Elliptical) 18:00 [1] 3.2 km (5:37 / km)
rhr:51 slept:7.0 weight:150lbs shoes: New Balance Cross Trainers
Warmup.
Weights, Core & Balance (Legs) 15:00 [5]
Leg were tired after weekend but strength seemed okay.
Weights, Core & Balance 7:00 [2]
Ball work on abs. Felt weak and took it easy before swimming.
Weights, Core & Balance 7:00 [3]
Bossus work on balance followed by standard leg stretching.
Sunday Mar 25, 2007 #
Event: Around The Bay 30k Road Race
Swimming 1:15:00 [3] 2.2 km (34:05 / km)
slept:8.0
MTC Swim with Coach Ken. 400 m pull, 400 m turn and touch double tap, board vertical. 15 x 25 m. breath 4, 3, 2,1 and 0 repeats. Fast 25 m 10 x 50 m fast with 30 seconds rest and locomotive. Felt good, swimming the 50 m in :50. No problem doing the breathing set.
Cycling (Wind Trainer) 2:00:00 [4] 0.0 km
shoes: Louis Garneau Baja
Cycling with Johnny B. Various power and cadence sets. Knees felt good after 2 days in the bush course setting. Legs were tired in upper quad region. Skipped running for eggs and ham breakfast.
Saturday Mar 24, 2007 #
Orienteering (Course Setting) 50:00 [2]
slept:7.5 shoes: North Face Gore-Tex XCR
After bacon and eggs breakfast, put out the SI units for the Thomass Eliminator. It was decided to drop the control below the escarpment as the skree and boulder trail was very icy.
Orienteering (Course Clean Up) 1:50:00 [1]
shoes: North Face Gore-Tex XCR
After the race collected all the SI gear back into the 60 l pack. Late arriving Raymond was just in front of my control collection. Was rainy but with goretex shoes and rain gear, I was toasty. Control below the escarpment was not too bad to get to as the rain had meltted most of the ice. Excellent chili afterwards at the AGM.
Friday Mar 23, 2007 #
Orienteering (Course Setting) 4:45:00 [1]
rhr:53 slept:8.0 shoes: Salomon XA Pro
Set up poles and flags for the OOA Thomass Eliminator. Excellent course designed by Hammmer. Beautiful Spring day to be out in the woods. Carried all the gear in my 60 l pack. Bonked and had to stop for calories at one point.
Thursday Mar 22, 2007 #
Aerobic (Walking) 45:00 [1] 3.0 km (15:00 / km)
Walked from main terminal to Concourse D and back to Concourse A in Atlanta Hartfield Airport, towing carryon. Afterwards flight delayed 1.5 hours.
Wednesday Mar 21, 2007 #
Cycling (Recombent) 15:00 [3] 6.0 mi (2:30 / mi)
slept:8.0 shoes: New Balance Cross Trainers
Light cycle at hotel fitness centre.
Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers
Weight routine with core on multi machine at hotel.
Tuesday Mar 20, 2007 #
Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:7.75
MTC Swim with Coach Ken. 800 m warm up choice, 3 x 100m back, 2 x 100m free, 2 x 100m breast and 100m side stroke. 600 m kick alternating front with board, back and side. 400m pull and 4 x 50m on 1:10 pace. Finished with 15 x 100m on 2:15 pace time. Swim felt good though took it easy. Rose bush scars and O dings did not look too ferocious!
Sunday Mar 18, 2007 #
Orienteering race 1:32:14 [3] 6.1 km (15:07 / km) +315m 12:01 / km
slept:7.0 shoes: Adidas CornerBlitz
Nice start to last event spiking 1, 2 & 3. Then waved to photograher on the way to 4 and completely blew the control, overshooting twice, before finally hitting it. Cost about 7 minutes. Poor route choice to 5 cost another 5 minutes. Overshoot again but corrected. White on the map was actually dark hatched green ( wild rose bushes). This was confusing and painful. Nice cross country route to control 6. Half way there picked up a Wilson NFL football in the middle of the woods. Internal debate decided that I was not going to medal so the football was an apt souvenir. Plus being an A/R with 15 years football experience, the decision was obvious. Control 6 was a bit tricky but used finger shaped ridge as a handrail. 7 was close in a creek bed. Control 8 was the long leg diagonally across 9/10 of the map. Ran around red out of bounds, kitty corner to hydro line trail. Down trail across hill to lake. Trail up hill to parking lot, kitty corner to main road. Ran road to first west parking lot. Angles across hill to creek junction, uphill to 8. Had company on this entire section. Alternated arm with football as in running back drills. Perhaps a 1/2 minute route choice error but debatable. Hit 9 & 10 on bearings for lesser cross country to 11. Got bearing off and hit red control before correcting for proper one. Ran uphill and side hill to 12. Maybe better route choice could have saved 15 seconds. Straight forward run to the finish line. Concentration and route choices lead to a low finish in this Classic. Football also slowed me down. People commented that they thought it was not me in the distance though the colour scheme matched as I appeared huskier. Just the foortball in my hands. Footbal may have helped navigation as less but more useful looks at the map were taken. Would have left ball if in contention.
Great event overall!! Temperature was about 36°F, good for racing with minimal layers. Now being a middle of the pack competitor makes for a more interesting and social event.
Great event overall!! Temperature was about 36°F, good for racing with minimal layers. Now being a middle of the pack competitor makes for a more interesting and social event.
Saturday Mar 17, 2007 #
Orienteering race 21:02 [3] *** 2.8 km (7:31 / km) +100m 6:22 / km
spiked:12/14c slept:7.5 shoes: Adidas CornerBlitz
First sprint of 2. Uphill start again but found trail and hit 1 readily. Straight forward to 2. Overshoot 3 and lost a 1/2 minute. Control was at a series of rootstocks. Clearing was a bit dubious control description. 4, 5 and 6 were straight forward though others seemed to be have problems. Across creek to 7 passing another control. On the drive down, rivers were flooded with the temperature change but levels were down by Saturday. 8 was a bit tricky but the rest was straight forward to a downhill finish. A few others seemed to be having finishing trouble. Nice start to the spint series in 5th, 3 minutes behind the leaders.
Orienteering race 28:13 [3] *** 2.4 km (11:45 / km) +120m 9:24 / km
spiked:8/13c slept:7.5 shoes: Adidas CornerBlitz
2nd in series. Poor route choice off the bat taking the higher rather than lower trail. 2 through 5 were solid. Major error to 6 cost 5 minutes. Never saw the road junctions correctly and ended up in the wrong woods. Hit 12 and corrected but dropped markedly. Nailed 7, 8 and 9. Slight error at 10 as control was in the centre on monuments and ran exterior. Major route choice mistake to 11, going through the woods lost in before instead of running the clearings, cost 1 minute. Back to 12, previously hit and passed a few people coming home. Uphill finish, not much of a problem. Major mistakes in the second race cost one postion, back to 6th finish as in the Short Pig.
Friday Mar 16, 2007 #
Event: Flying Pig XI
Orienteering race 49:35 [3] *** 3.7 km (13:24 / km) +180m 10:47 / km
spiked:13/15c slept:8.0 weight:150lbs shoes: Adidas CornerBlitz
First day of the Flying Pig. The idea was to take it easy and build for the weekend races. The start was uphill and I took it easy on the trail, passed the trail junction and went down the ravine hitting control 1 readily. Took a side hill best route to 2, passing another control on the way. Mistake going to 3. Was planning on climbing north ridge but did not look a compass and climbed the west ridge. At the top went the wrong way on a road before checking compass, noting error and reversing. Except for the time lost, this turned out to be the best way to 3 as the road lead to a clearing and ready ridge running to 3. Rootstocks gave quick reference points. Over the hill to 4 and ridge running to 5 went well. Down hill to clearing above 6 was straight forward as was 7 & 8. People overshooting 8 was noticed. 9 was in spaghetti and went on bearing. Got a bit low but judging lower clearing proximity hit 9. Bearing over more spaghetti to 10 and 11. 12, 13, 14 & 15 were down hill off the trail run earlier and just off in clearings near the finish. Overall, a good start to the weekend though the one error cost over 5 minutes
Tuesday Mar 13, 2007 #
Swimming 1:50:00 [3] 4.15 km (26:30 / km)
slept:7.5
MTC Swim with Coach Ken. 1000 m warmup, 300m pull, 300 m backstroke, 200m breaststroke, 100m breast pull and 100m free. 9 sets of 150m rest :20, 2 x 50m on1:10 and 100 m on 2:15. Glide felt great and did the 50m about :55 cruising and 100m in 1:55. Body felt tight in water. I can tell when I am swimming well as I feel the end of my stroke tickle the hair on my legs. I guess that is why male swimmers shave their legs.
Aerobic (Elliptical) 10:00 [3] 0.85 mi (11:46 / mi)
shoes: New Balance Cross Trainers
Warmup.
Weights, Core & Balance (Arms) 20:00 [5]
Arms a bit tired after swimming but did max weight for 10 reps. Pulled a right lower back muscle near the end.
Weights, Core & Balance 10:00 [3]
Balance was not as good as was doing 2 days in a row.
Monday Mar 12, 2007 #
Aerobic (Elliptical) 25:00 [3] 1.7 mi (14:42 / mi)
slept:8.0 weight:150lbs shoes: New Balance Cross Trainers
Warmup for weights.
Weights, Core & Balance (Legs) 15:00 [5]
Maximum leg weight reps of 10 to exhaustion.
Weights, Core & Balance 10:00 [3]
Ball crunchs 3 sets of 3 types 20 each and finish with raises.
Weights, Core & Balance 15:00 [3]
Bossus balancing, both sides one leg. Coordination is getting better which should add to leg strength. Leg stretch afterwards.
Sunday Mar 11, 2007 #
Note
slept:9.0 (sick)
Still got the touch of something so will take it easy before the Flying Pig.
Saturday Mar 10, 2007 #
Orienteering (Course Setting) 6:00:00 [1] ****
slept:7.5 (sick) shoes: North Face Gore-Tex XCR
Put up the ribbons for the Thomass Eliminator in 2 weeks. Should brought snowshoes but did not realize the snow was that deep at Mount Nemo. At least it did not rain. There was about a foot of wet snow. This made it difficult to see the rocks and terrain but good cardio workout. Hopefully the snow will be gone in 2 weeks or this will be a slow course. Excellent course designed by Hammer with some subtle aspects. Should work out well in evening up the age groups. One feature of the course was scary in the wetsnow but will be fine later. Beautiful but very difficult terrain. All the nuances were difficult to portray by the map maker. May be difficult distributing and collecting SI units!
Friday Mar 9, 2007 #
Hockey 25:00 [3]
slept:8.0 weight:150lbs (sick) shoes: Koho 3380
Sloppy but back and forth game. Final score 8 - 8. Did not feel 100%, slight sinus ache and mouth tickle.
Thursday Mar 8, 2007 #
Swimming 1:45:00 [3] 3.7 km (28:23 / km)
slept:8.0 weight:150lbs
MTC Swim with Coach Stephanie. 300m warmup with fins, 50m shark, 50m 9 switch kick. 4 x Main Set consisting of 200m maintain, 150m long stroke, 50m fast, 2 x100 an 2:15 pace and 4 x 50m 1:10 pace but decreasing swim time. Cool down assorted 200m with sculling and 5 flip turns. Arms were tired after swimming and weights Tuesday. Thrust was low, meaning holding technique was tough. Got down to :48 range on the last 50m in most sets but started near 1 minute.
Hockey 25:00 [3]
shoes: Koho 3360
Sloppy game with insufficient skaters on the red team. Two games left in winter hockey!
Tuesday Mar 6, 2007 #
Note
rhr:52 slept:7.5 weight:150lbs
Swimming 1:35:00 [3] 4.0 km (23:45 / km)
rhr:48 slept:8.0 weight:150lbs
MTC Swim with Coach Ken. 800m pull warmup. 2 x 100m on 2:20 pace, 600m pull, 4 x 100m, 400m pull, 6 x 100m, 200 m pull & 8 x 100m. Technique is starting to get good after 4 years swimming with MTC. On 4 x 100m swam 2 1:50's, a 1:48 and a 1:43. On 6 x 100m swam consistent 1:50's. In last set swam 1:55 for 6, then 1:50 and finished in a 1:45. Finally getting a tight quiet stroke has decreased swim times.
Aerobic (Eliptical) 30:00 [3] 1.3 mi (23:05 / mi)
shoes: New Balance Cross Trainers
Warmup.
Weights, Core & Balance (Arns & Legs) 25:00 [4]
shoes: New Balance Cross Trainers
A bit tired after morning swim and strength was erratic.
Weights, Core & Balance 10:00 [3]
shoes: New Balance Cross Trainers
Abs a bit tired but needed the exercise.
Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers
Bosus ball balance workout, getting better and arm and leg stretch after.
Sunday Mar 4, 2007 #
Swimming 1:10:00 [3] 2.2 km (31:49 / km)
rhr:52 slept:6.5
MTC Swim with Coach Stephanie 300 m warm 25 back, breast, 60 seconds vertical kick, 25 free 400 m 9 switch kick, 300m pull, 6 x 50 m 30 second rest (46, 53, 53, 54, 53, 53) 300m fist, 6 x 50 m 30 second rest (53, 56, 58, 59, 58, 57) 300 m pull, 400m
Cycling (Wind Trainer) 2:05:00 [4] 66.6 km (1:53 / km)
shoes: Louis Garneau Baja
Spin with Johnny B. After warm up, 8 set of 6 minute sets of power, cruise and spin with 1.5 minutes rest. Sets varied with 3 minutes of one, 30 seconds and 2 minutes. Decreasing sets of 8 minutes, 7 to 5 minutes to finish. Quads were pretty tired after trekking but was able to handle top gear.
Running 55:00 [2]
shoes: Asics Nimbus VI
Ran from pool to Mississauga Road and back. The sidewalks were quite icy. Finished with block up Glen Erin to Thomas, to Winston Churchill and back. Felt pretty good in the cool weather, -8°C and windy.
Saturday Mar 3, 2007 #
Aerobic (Trekking) 2:30:00 [2]
slept:7.0 shoes: Ice Bugs
Interested in snowshoeing from Ancaster Community Centre but the Friday warm weather turned the ground conditions to a heavy crust over snow. Decided to trek in Ice Bugs with poles. Left from the C.C. and went down the Hilltops Trail through Martins Field to the Headwater Trail to the Main Loop, off on the Heritage Trail and along the Bruce Trail above the escarpment towards Wilson Street. Turned back at the small falls at the cut above road and houses. Decided to hike through the deeper snow to the Heritage trail but misjudged the angle and just did a deep snow walk back to the BT. Was sinking about 8 to 10 inches with each step so made a nice cardio change. Reversed to the C.C. with the interesting climb at the end. Nice light easy day but after 3 hockey games in a row may be approaching overtraining and tomorrow is the usual Sunday triathlon workout!
Friday Mar 2, 2007 #
Hockey 25:00 [3]
slept:8.0 shoes: Koho 3380
Sloopy game but decent exercise and chicken wings after were good. New skates are working in well. Extra glide from the larger size is helpful sometimes.
Thursday Mar 1, 2007 #
Swimming 1:30:00 [3] 3.4 km (26:28 / km)
slept:6.0
MTC Swim with Coach Stephanie 3 x 200m warm, 1st 9 switch kick with fins, 2nd fist and 3rd pull. 4 x 75m distance per stroke, 4 x 75m at 80%, 4 x 100m 2:20 pace, 4 x 50m 1:10 descending, 4 x 200m 4:15 pace, 4 x 50 1:10 descending, 400m breathing every 3rd or 5th stroke and 200m DPS. Felt good, cruising smoothly and with repeatable speed. 20 strokes per length 1st DPS. Swam 100m on 1:55 but effortless with nice tight stroke and roll. First descending 50m set got down to :46 on last interval. Second set, best 50 was :50. On 200m DPS count was 23 to 24 per length. quite an increase from the earlier set. Strength and technique had waned. 200 m swim time 3:55.
Hockey 50:00 [3]
slept:6.0 shoes: Koho 3360
Snow day hockey!! A nomal 20 minute drive to the arena took 1.5 hours but worth it. Other leagues had cancelled games so we got to play untill we dropped. We strated short bodies but people kept arriving. Played 4 on 4 and became a pond style game. Great fun and exercise. Guys showed up 1/2 hour late but still got a good skate in. Traffic had cleared afterwards, making the drive home fine!