Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+m
	Swimming	9	13:10:00	16.75	(47:11)	26.95	(29:19)
	Cycling	11	10:28:00	178.0		286.46
	Weights, Core & Balance	10	7:40:00
	Running	9	7:09:00	38.19		61.46
	Aerobic	9	4:01:00	15.91	(15:09)	25.6	(9:25)
	Hockey	6	3:15:00
	Total	25	45:43:00	248.84		400.47
averages - sleep:7.7 rhr:50 weight:153.3lbs

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Monday Dec 31, 2007 #

Running race (Resolution Run) 23:48 [5] 5.0 km (4:46 / km)
slept:7.0 shoes: Asics Nimbus VI

Resolution Run in Port Credit. Distance seemed a bit short but not sure. Was barely warm by the turn around. Left ankle was a still sore after the Boxing Day 10 Miler and shots off it playing hockey. Left lower back was a bit weak after varnishing hard wood floors. Other than that a great run.

Note

One Year on Attackpoint. Summary on Activities.

ACTIVITY Hours Miles Training Time
Swimming 128:00:00 169.75 25%
Orienteering 102:01:23 173.39 20%
A Racing 95:19:30 252.25 19%
Cycling 57:56:13 807.09 11%
Aerobic 34:13:58 103.22 7%
Hockey 29:27:00 6%
Weights 24:03:00 5%
Running 19:19:54 92.09 4%
Stretch 12:25:00 2.4% Core 7:12:00 1.4%
Baseball 4:30:00 0.9%
Total 514:27:58 1597.79

21.4 days recorded or 5.8% of the year. Considering sleeping 8 hours, working 8 hours for 5 days and 30 days vacation, this calculates out to 13% of my free time.

Good to see that I race about 40% of the time and train about 60%. Likely need to shift my training to more running and cycling now that my knees feel equal again 3 years after blow one out A/Ring. Swimming is a good core and weight training activity for body maintenance under low impact conditions. It certainly does not hurt in doing 1 to 2 canoes trips a year. I am thinking of doing a few triathlons now that knees feel good though seem to be dinging back and ankles more than in the past. Hockey gives me a 5% anaerobic component also. Generally balanced program!

Sunday Dec 30, 2007 #

Aerobic (Elliptical) 30:00 [3] 2.6 mi (11:32 / mi)
slept:8.0 weight:149lbs shoes: New Balance Cross Trainers

Felt a bit rough. Back was tight after varnishing the floor at home yesterday.

Cycling (Lifecycle Vertical) 25:00 [3] 9.0 mi (2:47 / mi)
shoes: New Balance Cross Trainers

Felt great on the bike, spinning at 100 rpm on a setting of 12 out of 20. Heart rate check gave 113 to 121 bpm.

Weights, Core & Balance (Legs & Arms) 28:00 [4]

Did 1 set near maximum until exhaustion, near 20 reps on each. Toght back did not help.

Weights, Core & Balance 15:00 [3]

Good leg stretch to get ready for tomorrow's race.

Friday Dec 28, 2007 #

Hockey 40:00 [3]

Friday night hockey. A bit tired after Wednesday. Worn an ankle support on my left one. Felt good until I took a shot off the inside of that ankle. Had to go to the bench as it did not loosen up quickly. Was okay after 2 minutes rest but weak after the game. Iced and felt reasonable next day.

Thursday Dec 27, 2007 #

Aerobic (Elliptical) 30:00 [2] 1.7 mi (17:39 / mi)
rhr:49 slept:8.0 weight:148lbs shoes: New Balance Cross Trainers

Warm up for weight. 12 out of 20 but felt tired after running yesterday.

Weights, Core & Balance (Legs & Arms) 35:00 [3]

1 set of 15 to 20 reps. Tired and maximum weight was down.

Weights, Core & Balance 7:00 [3]

Nice leg stretch to get the kinks out after the Boxing Day Race.

Wednesday Dec 26, 2007 #

Event: Boxing Day 10 mile run

Running race 1:29:51 [4] 10.0 mi (8:59 / mi)
slept:8.0 weight:149lbs shoes: Asics Nimbus VI

The Boxing Bat 10 Miler in Hamilton. Weather was good, overcast but with no wind. Late to the start line meant I was 1:30 to the start mats and had to tailgun. Left ankle was weak after over stressing it playing hockey last week. Wore the usual right knee support and a left ankle support. After 2 mile warm up, felt good ready to tackle the hills to Chedoke. Saw Earle, Meridan, TD, Sudden's wife and son. Heard Sudden was at the front somewhere. Expected to see front runners but forgot they changed the route. The Bruce trail section was icy, uneven and slick, though sanded. Without my spikes, the ice slowed me down with my loping stride.

Felt good at the finish, though ankle needed icing later. Seemed to have the right level of gear. The usual 2 layers with a bottom thermal, toque and mitts. Tried to keep my head and arms low after running clinic but both tend to raise as I pick up speed.

Monday Dec 24, 2007 #

Swimming 1:30:00 [3] 2.0 km (45:00 / km)

Swimming in the pool at my father's seniors apartment. The pool is only 15m x 10m and 1.2 m deep. The seniors were not impressed with a splashy swimmer. They tended to just run / walk and not want to get their hair wet.

Worked on flip and open turns. Flip turns were a mess so went to open turns which were a bit better. Poorer lighting and no lines made things different. Form sucked but did a variety of strokes. Worked a bit on my butterfly. I am definitely better as I get tired as I relax and float better. Started to cramp from all the turns so quit after some light pool running.

Merry Christmas to All!!

Sunday Dec 23, 2007 #

Cycling (Wind Trainer) 1:35:00 [4] 35.0 km (2:43 / km)
shoes: Louis Garneau Baja

Spin to DVD's.

Aerobic (Elliptical) 30:00 [3] 2.6 mi (11:32 / mi)
slept:8.0 weight:147lbs shoes: New Balance Cross Trainers

Warm up for weights. Setting 12/20.

Weights, Core & Balance (Legs & Arms) 40:00 [3]

A little tired so did one set of 20 at weight just below maximum, all machines.

Weights, Core & Balance 15:00 [3]

Long leg and arms stretch to get clinks out.

Friday Dec 21, 2007 #

Hockey 30:00 [3]
slept:8.0 shoes: Koho 3380

Nice game won 6 - 4 in the last few minute. Played forward and scored one cheap goal.

Aerobic (Elliptical) 30:00 [3] 2.5 mi (12:00 / mi)
weight:147lbs shoes: New Balance Cross Trainers

Ran on 12 to warm up for weights.

Weights, Core & Balance (Legs & Arms) 40:00 [4]

Easier set before hockey.

Weights, Core & Balance 10:00 [3]

Stretch before hockey.

Thursday Dec 20, 2007 #

Swimming 1:35:00 [3] 3.3 km (28:47 / km)
rhr:50

MTC Swim with Coach Stephanie. Warm up 400 m free / back 300m kick with fins, right left, fly 12x 25m kick board vertical breathe 7, 500m locomotive pull, 10 x 100m 1-5 descending, 6-10 descending on a 2:30 pace, 12 x 25 No Beathe / head first scull, 100m pull free, 100m back pull, 100m free turn & double touch, 50m breast, 50m free pull. Cooldown 50m fly easy 25m breast & 25m double arm back.

Arms felt okay but had trouble getting head & hips in sync. 100m times 1:58 to 1:45 and 2:03 to 1:45.

Hockey 35:00 [3]
shoes: Koho 3360

Lost the game and played poorly, being responsible for the first 3 goals. Skating was good exercise though.

Wednesday Dec 19, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 25.0 km (2:24 / km)
slept:7.75 shoes: Louis Garneau Baja

MTC Spin with Coach Steve. 4 sets of cadence work at 90, 110, 120, 130 and overspin. 5 sets of power workout, 2 minutes at 70 rpm max gear, 2 minutes at 100 rpm low gear. 3 sets of cadence to finish.

A little tired after yesterday's workouts but survived . Bike set up a 5/8 of a turn. felt a little slippage at higher cadence but likely needed to put more air in the tires.

Tuesday Dec 18, 2007 #

Swimming 1:40:00 [3] 4.55 km (21:59 / km)
slept:7.0

MTC Swim with Coach Ken. Warm 1 km pull, breathe every 5. Sets 600m kick, right, left, back and front. 6 x (150m pull 0:15 rest, 100m hard 0:40 rest) 5 x 200m swim at pace 0:30 rest, 400m swim and 50m cooldown.

Felt good and roll seemed to be improving. 200m times were all below 4 minutes. Was breathing every 5 or as needed but went to 7 for 2 sets. Final 400m was 8:05. First 100m hard was at 0:45 but was swimming second. Slowed to 0:55 by the sixth one but leading.

Aerobic (Elliptical) 30:00 [3] 1.5 mi (20:00 / mi)
shoes: New Balance Cross Trainers

Warm up for weights. Level 14

Weights, Core & Balance (Legs & Arms) 45:00 [5]

Started one notch higher than last week and dropped weight until near exhaustion. Power felt okay.

Running (Treadmill) 35:00 [3] 2.85 mi (12:17 / mi)
weight:247lbs shoes: New Balance Cross Trainers

Easier run on treadmill. Setting - 10, Inclination - 1.5 to 8%

Weights, Core & Balance 12:00 [4]

Ball routine - 4 sets of abs exercises totally 100.

Weights, Core & Balance 17:00 [3]

Bossus ball balance work followed by leg and arm stretches.

Monday Dec 17, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 25.0 km (2:24 / km)
slept:5.0 weight:148lbs shoes: Louis Garneau Baja

Cycling class with Steve. Delay as Steve had left the key in room yesterday. However, he was able to get in using my multi bike wench. Hydraulic trainer is still tough. I was able to get a 90 to 110 rpm only by dropping to low ring and lower gear. Sweated buckets and legs were tired but good work out. I have to get a heart monitor.

Aerobic (Elliptical) 23:00 [3] 1.5 mi (15:20 / mi)
weight:147lbs shoes: New Balance Cross Trainers

Light warmup at 14 to get ready for running.

Running 25:00 [4] 1.9 mi (13:09 / mi)
shoes: New Balance Cross Trainers

Run on inclination 5.9 to 9.5%. Right knee felt a bit weak but was okay once warmed up.

Weights, Core & Balance 7:00 [3]

Legs stretch after light workout.

Sunday Dec 16, 2007 #

Note
slept:8.0

Was at the Cleveland Browns and Bufflao Bills game in Cleveland. Blizzard and high wind conditions made the stadium bizarre. The view from the Daug Pound was good but the snow and blow made for an interesting game. My nephews had on my excess gear. Cleveland won 8 to 0. Drive home was slow taking 8 hours due to snow and white out conditions. Five snowplows at the Canadian border slowed us to 30 kph. A foot and half of snow on the ground made things difficult at home also.

Friday Dec 14, 2007 #

Hockey 35:00 [3]
slept:7.5 shoes: Koho 3380

Friday night hockey. Played forward and skated well but I stumbled a lot. Have to check out my skates. It may be just that the longer blades and high platform and throw off my motions compared to the KOHO 3360's.

Thursday Dec 13, 2007 #

Swimming 1:45:00 [3] 3.7 km (28:23 / km)
slept:7.5

MTC Swim with Coach Stephanie. Warm up - 400m pull, 50m fist, 50m finger draw. 28 x25 IM with fins, 2 x (6 x 50m free pace decreasing by 0:05) 6 x 100m kick with fins on 2:00, 2 x ( 5 x100m decreasing pace by 0:05) 8 x 25m head first scull. Cool down mix of 25m no breathe, 25m easy and 25m fly for a toatl of 8 x 25m.

Felt a bit slow. First 50m was 0:49 but was up about 0:55 by the finish. The 100m swims were from 1:50 to 1:58. Working on body roll and keeping my head lower but did not feel good. Am finding rolling my legs a bit helps when kicking.

Hockey 30:00 [3]
shoes: Koho 3360

Won the game but the other team was light on good players. Played defense.

Wednesday Dec 12, 2007 #

Cycling (Wind Trainer) 1:00:00 35.5 km (1:41 / km)
slept:7.5 shoes: Louis Garneau Baja

MTC Spin with Coach Steve. Did cadence spins at varying gears. Switched to hydraulic trainer from a magnetic one. As expected, the hydraulic units were 40% tougher, judging from mileage differences. Sweated buckets and legs were tired after heavy weights last night but otherwise fine.

Tuesday Dec 11, 2007 #

Swimming 1:40:00 [3] 4.0 km (25:00 / km)
slept:7.5 weight:145lbs

MTC Swim with Coach Ken. Warm up 3 x 400m pull on 8:30 interval. Main Set 4 x 100m 0:20 rest, 300m swim, 0:30 rest, 300m swim, 0:60 rest, 300m swim, 0:30 rest, 300m swim, 0:60 rest, 4 x 200m 0:40 rest, 4 x 100m 0:20 rest.

Swam first 100m set in 1:43 to 1:53, slower in second set 2:02 to 1:58. 400m pull ranged from 7:15 to 7:05. Shoulders a bit tired by end. New goggles were great! Worked on no cross over, body roll and breathing every 5 or erratically one goggle only above surface!

Aerobic (Elliptical) 25:00 [3] 1.9 km (13:09 / km)
weight:145lbs shoes: New Balance Cross Trainers

Warm up at 14/20.

Weights, Core & Balance (Legs & Arms) 50:00 [5]

Heavy weight sets. 10 at maximum and dropping 1 to 2 notches to exhaustion. Maximum was up a notch from last time.

Running (Treadmill) 35:00 [2] 2.85 mi (12:17 / mi)

Random run on 10/20. Right knee a bit stiff at start but warmed up nicely.

Weights, Core & Balance 10:00 [4]

First core routine since strained lower back. Felt pretty good and should be ready for full power soon.

Weights, Core & Balance 15:00 [3]

Good long leg stretch. Balance on Bossus was poor.

Monday Dec 10, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 35.0 km (1:43 / km)
slept:8.0 weight:145lbs shoes: Louis Garneau Baja

MTC Cycle with Coach Steve. Relaxation cycle. Felt except outer quads were a bit tight.

Note

Platelet Donation. BP 132/72 Temperature 36.5°C HR - 62 Heart rate and temperature were high but may be due to training changes.

Sunday Dec 9, 2007 #

Event: Egg Nog Jog

Running race (Egg Nog Jog) 55:21 [5] 10.8 km (5:07 / km)
slept:8.0 shoes: Asics Nimbus VI

The 25th Anniversary Egg Nog Jog at Terra Cotta. Always a fun race as it is half down hill and 3/4 uphill. Started out too far back in the pack so was tailgunning for the entire race. Smile Mile time was 7:42. Yeech slow, indicates back of the pack start. My quads seemed up to the challenge. Walk/run the worst hill at about 10% grade. Afterwards powered home. 10 km in 51:42. Felt good but was only 24th out of 49 in 50 to 54 category, 155/524 total. The roads on the second were icy with sand and gravel. Hamstrings were a bit tight. Tried to keep head and arms lower as advised in C3 clinic. Cool by the end but the right choice in clothing layers, one thermal fleeze and a synthetic top, toque and mitts.

C • math 3

Cycling warm up/down (Lifecycle Vertical) 10:00 [1] 3.6 mi (2:47 / mi)
shoes: New Balance Cross Trainers

Weights, Core & Balance (Arms & Legs) 30:00 [3]

Easier weight set after this morning's run.

Weights, Core & Balance 20:00 [3]

What I really came in for, a long leg stretch. Did some balance work and the post run exercises including ankle workouts from yesterday's clinic.

Saturday Dec 8, 2007 #

Swimming 1:00:00 [1] 1.0 km (1:00:00 / km)

C3 McMaster Swim clinic. Excellent event with run and swim sessions to improve technique. Video taping of both run and swim allowed for personal evaluation. My major problem seems to be a "stuck" neck that is affecting both running and swimming. Suggestions are to see a osteopath to correct this problem. May be due to the 3 concussions or the neck injury doing aerobics.

C • Analysis 3

Running 10:00 [1]
shoes: Asics Nimbus VI

Light running to warm up for the C3 run analysis.

Friday Dec 7, 2007 #

Aerobic (Elliptical) 18:00 [2] 0.9 mi (20:00 / mi)
slept:8.0 weight:145lbs shoes: New Balance Cross Trainers

Easy routine for off day.

Cycling (Lifecycle Vertical) 15:00 [2] 5.1 mi (2:56 / mi)

Light spin!

Weights, Core & Balance 12:00 [3]

Balance work and leg stretch.

Thursday Dec 6, 2007 #

Swimming 1:30:00 [3] 3.2 km (28:07 / km)
slept:8.0

MTC Swim with Coach Stephanie. 400 m pull kick board vertical, breath every 5, 300 m drill 25 m finger drag, 25m fist 12 x 25 m 25 m back, 25 m free fast 2 x ( 6x100 m, decreasing pace, 4 x 50m breast / free, 4 x 25m no brreathe) 4 x (25 m fly / 25 m dolphin back with fins) 200 m scull with board head first.

100m times first set 1:52 to 1:48, second set 1:55 to 2:00 to 1:50. Arms felt a little tired and was having trouble with kick roll.

Hockey 25:00 [3]
shoes: Koho 3360

Won the game for a change. My legs felt great after the increased spinning this week. Jump and explosiveness was much better.

Wednesday Dec 5, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 35.4 mi (1:42 / mi)
slept:8.0 weight:145lbs shoes: Louis Garneau Baja

MTC Spin with Coach Steve Hill work set peddling at 90, 100, 110, 120 and maximum cadence. Easy wind trainer but otherwise legs felt fine. May be should bring my hydraulic unit.

Note

Had flu shot at local Zeller's. Nurse was former competitive swimmer who will not even look at water now, let along swim.

Tuesday Dec 4, 2007 #

Swimming 1:30:00 [3] 3.2 km (28:07 / km)
slept:8.0

MTC Swim with Coach Ken Warm up 16 x 50m Butterfly 3 right arm 3 left arm 8 x 100 m kick with fins front / back. Main set 2 x ( 200m pull, 0:20 rest, 150m pull, 0:15 rest, 100m pull, 0:10 aand 50m, rest 0:05, each set faster), 5 x 100m swim with fins on 2:15 pace and 50m butterfly, 100m back, 150m breast and 200m free.

Arms felt fast. Started to get the roll effect when kicking and speed was better. Cramped both Soleus pushing off wall in last free set.

Aerobic (Elliptical) 25:00 [2] 1.43 mi (17:29 / mi)
weight:145lbs shoes: New Balance Cross Trainers

Warmup for weights.

Weights, Core & Balance (Arms and legs) 40:00 [5]

Felt strong and was able to go up in weight compared to last week. One maximum set and went down one notch twice until near exhaustion. Took it easy on legs.

Running (Treadmill) 45:00 [4] 4.87 mi (9:14 / mi)

Fast run at 6 mph on the treadmill, using random setting on 6. Felt good pushing the pace for a change. Ready for the Egg Nog Jog.

Weights, Core & Balance 12:00 [3]

Major stretch of legs after running.

Monday Dec 3, 2007 #

Cycling (Spinning) 1:00:00 [4]
slept:8.0 shoes: Louis Garneau Baja

MTC Spin With Coach Steve. Power sets with low rest times.

Sunday Dec 2, 2007 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)
slept:8.0 weight:147lbs

Warm 400 pull breathe 5, 3 x 200m (1st back/free, 2nd breast /free, 3rd mixed IM) 3 x (100m pull board vertical, 2 x 50m kick, 100m fly single arm 3 per side, 100m IM)

Few out with the heavy snow.

Cycling (Wind Trainer) 2:03:00 [5] 45.5 km (2:42 / km)
shoes: Louis Garneau Baja

MTC Spin with Johnny B. Cadence workout. Various times at 100 rpm +. Main workout 1minute rest, 1 minute at target cadence. Increase to 6 minute at cadence and return.

Legs tired from start with hamstrings weak from hockey but made it through the routine.

Running 1:50:00 [3] 9.5 km (11:35 / km)
shoes: North Face Gore-Tex XCR

Run after cycling. Snow everywhere and all sidewalks were not cleared. Ran to Mississauga Road from pool and down to Eglinton and back. Ran A/R pace through heavy snow where not plowed. Back at the pool, ran up to Thomas and over to Winston Churchill and back. Half the distance was walk / ran in the 5 to 8 inches of snow on the roadside.

Fun and great O training!

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