Training Log Archive: SidIn the 31 days ending Jan 31, 2008:
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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 | Th | ||||||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2008 #
Hockey 25:00 [3]
shoes: Koho 3360
Nice to get back from work trip in time to play hockey and we even won the game. Legs felt good and back is near recovered. I even scored a goal.
Tuesday Jan 29, 2008 #
Swimming 1:30:00 [3] 3.55 km (25:21 / km)
slept:7.5
MTC Swim with Coach Melissa Warm - 300 swim, 200m pull, 200m kick with fins, 3 x100 cruise 0:10 rest main set 5 x 200 on 5:00 pace descending. 50m easy 600m pull with paddles 2 x (100m free, 100m IM & 100m kick)
Arms felt okay and 200m times were not bad, 4:15, 4:00, 3:53, 3:45 and 3:35.
Arms felt okay and 200m times were not bad, 4:15, 4:00, 3:53, 3:45 and 3:35.
Monday Jan 28, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 22.3 km (2:41 / km)
ahr:122 max:145 slept:7.5 shoes: Louis Garneau Baja
MTC Spin with Coach Steve. Cadence and power work but recovery day. 476 kcal.
Sunday Jan 27, 2008 #
Swimming 55:00 [3] 2.2 mi (25:00 / mi)
slept:7.5
MTC Swim with Coach Randy Warm up 200m swim, 200m pull, 200m kick with fins. Main - 5 x100m on 2:10, 5 x 50 slow cruise, rest 0:15, 5 x 100m on 2:05, 5 x 50 m slow cruise, 100m fast.
Arms were tired from double poling yesterday with slight elbow tendonitis but swim times were fast 1:45 for 3 of the 100m, generally 1:50 but 2 above.
Arms were tired from double poling yesterday with slight elbow tendonitis but swim times were fast 1:45 for 3 of the 100m, generally 1:50 but 2 above.
Orienteering (Thomass) 58:00 [3] ***
spiked:14/16c shoes: North Face Gore-Tex XCR
At York Forest. Interesting race hosted by UKR and designed by EM. Ran though I am not supposed on my sore back but the muscles felt fine and the snow cover meant little jar. Not that fast but a start!
Saturday Jan 26, 2008 #
Event: Stars Winter Adventure Race
Orienteering race (A/R Ski SnowShoe) 2:50:00 [3] *
spiked:11/11c
Stars Winter A/R. First time ever skate skiing. Felt pretty good as back was reasonable. More to follow.
Thursday Jan 24, 2008 #
Hockey 20:00 [3]
shoes: Koho 3360
Legs felt better though back was still a little tight. We won the game and I got a goal.
Wednesday Jan 23, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 23.0 km (2:37 / km)
ahr:122 max:145 shoes: Louis Garneau Baja
MTC spin with Coach Steve. 472 kcal by HR Monitor. Cadence work at start and changed to power with cadence. Legs felt tired so took it easy.
Tuesday Jan 22, 2008 #
Swimming 1:30:00 [3] 4.05 mi (22:13 / mi)
slept:7.5
MTC Swim with Coach Ken. Warm up 2 x 400m pull Main set 4 x 200m backstroke with fins, 6 x 150m on 3:00 pace time. 2 x (300m - 150m back fins - 300m) Cool down - 50 m fly.
Had perhaps a trace of a cold but felt good in the pool. 150m times 2:45 to 2:52. Had roll cruise mode working not bad. On finned backstroke counted 3 from the flag not 4 so never hit the wall on turn.
Had perhaps a trace of a cold but felt good in the pool. 150m times 2:45 to 2:52. Had roll cruise mode working not bad. On finned backstroke counted 3 from the flag not 4 so never hit the wall on turn.
Aerobic (Elliptical) 40:00 [3] 3.5 mi (11:26 / mi)
slept:7.5 shoes: New Balance Cross Trainers
Did random 12/20 on an elliptical. Upper legs felt tired likely from back compensation but otherwise good.
Weights, Core & Balance (Legs & Back) 10:00 [3]
weight:145lbs
Worked on strengthening back and legs with static stretches and isolation exercises. After workout weight was 145 with shoes on. Seems low so I eat after after words.
Monday Jan 21, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 24.5 km (2:27 / km)
ahr:117 max:144 slept:7.5 shoes: Louis Garneau Baja
MTC Spin with Coach Steve. 520 kcal. Cadence and power work.
Legs felt a bit tired.
Legs felt a bit tired.
Sunday Jan 20, 2008 #
Swimming 1:00:00 [3] 2.7 km (22:13 / km)
slept:8.0
MTC Swim with Coach Ken. 8 x 100 m pull warm rest 0:15, 400m swim with fins, 6 x 50m IM with 0:30 rest, 12 x 100m with 0:15 rest.
Has trouble with my roll. With so many people in the lane, tended to lift my head too much. 100m times ranged from 1:45 to 1:55. Not bad but never go a good cruise going.
Has trouble with my roll. With so many people in the lane, tended to lift my head too much. 100m times ranged from 1:45 to 1:55. Not bad but never go a good cruise going.
Cycling (Wind Trainer) 2:00:00 [3] 43.5 km (2:46 / km)
ahr:133 max:156 shoes: Louis Garneau Baja
MTC Spin with Johnny B. A variety of cadence and power work. Took it a bit easy as I could not go aero. HR monitor - 1154 kcal. Seems high. On power cadence sets, was going up to 145 to 150 and dropping to 120 on rest intervals. Gave up on trying to get right leg to track correct so tried for a more vertical track. Large cycling shorts seams were bugging me.
Aerobic (Elliptical) 40:00 [3] 3.0 km (13:20 / km)
weight:145lbs shoes: New Balance Cross Trainers
ORC elliptical session as I was recommended not to run. Did 13/20 on random. Legs were tired but not bad. Weights seemed a bit low but may water loss though I drank 3 bottles (2.25l cycling)
Weights, Core & Balance 5:00 [3]
Light leg stretch and left back exercise set.
Friday Jan 18, 2008 #
Hockey 35:00 [3]
slept:6.5 shoes: Koho 3380
Friday night hockey. Weird game, the guys were not skating much. We lost as long shots were going through both goalies. Back felt a lot better but hip flexors were tight compensating for my back.
Thursday Jan 17, 2008 #
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
slept:8.0
MTC Swim with Coach Ken. Warm up 1 km breathe 3, 5, 7 & 9 per 50m 800m pull 400 breathe 4 left then right 2 x 100m on 2:00, 600m pull left and right breathing 4 x 100m on 2:00. Left early to catch flight!
Felt good and the pulls helped. 1st 100m were on 1:40. 2nd set 1:45, 1:53, 150, 1:45.
Felt good and the pulls helped. 1st 100m were on 1:40. 2nd set 1:45, 1:53, 150, 1:45.
Wednesday Jan 16, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 23.5 km (2:33 / km)
ahr:119 max:144 slept:8.0 shoes: Louis Garneau Baja
MTC Spin with Coach Steve. Cadence workout starting at 90 and going up by 10 rpm intervals to 120. HR monitor says 503 kcal. Seems a bit high but I should measure my base rate for an hour by the watch. Legs felt good and was able to do the routine in designed gear. Maybe have the feel of the hydraulic figured out.
Tuesday Jan 15, 2008 #
Swimming 1:30:00 [3] 3.6 km (25:00 / km)
slept:7.5 weight:149lbs
MTC Swim with Coach Ken. Warm 3 x ( 200 m breathe left on 4 with fins, 40 vertical kicks in 0:15, repeat breathe to right, 100 m on 2:00 and 2 x 50m on 1:00) 3 x ( 300m pull, 4 x 100m on 2:15) 50m cooldown breast.
Fins really throw off my roll and breathing but was starting to get it by the end. Swam the 12 100m in 1:43 to 1:55. Started to get the roll and my left arm in the pulls breathing every 5. Back was okay but right leg tendon was sore from compensating.
Fins really throw off my roll and breathing but was starting to get it by the end. Swam the 12 100m in 1:43 to 1:55. Started to get the roll and my left arm in the pulls breathing every 5. Back was okay but right leg tendon was sore from compensating.
Note
Finally saw a massage therapist on my back at the local health club. It seems I have a weak back muscle on my left side. He loosened things up and gave me some exercises to strength the muscles. Running is out for a while but cycling, snowshoeing, swimming and skiing are fine. Seems my right leg is slightly longer, left calf stronger and right hamstring stronger. Get back strong and work on evening up the rest later.
Monday Jan 14, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 23.3 km (2:35 / km)
ahr:126 max:158 slept:7.5 shoes: Louis Garneau Baja
MTC Spin with Coach Srteve. Supposed to be a recovery spin but the hydraulic trainer gets tougher as it gets hotter. Back and hip flexors were still tight so could not go aero. Spinning in low gears from 90 to 115 Hit 126 rpm at one point. Typically at 120 to 140 HR and did not go into aerobic mode. Felt okay.
Sunday Jan 13, 2008 #
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
rhr:47 slept:6.5
MTC Swim with Coach Ken. Warm up 8 x 100m pull rest 0:10, 4 x 200m back stoke with fins on 3:30. 6 x 100m swim, 200m 0:20 rest, 300m 0:30 rest and 200m 25m cool down breast stroke.
Dinged my nose hitting the wall on the backstroke. 1st 100m 1:45, rest, 1:50 to 1:58. Back was not noticeable swimming but head position was bad. No cruising well. Left arm was off a bit.
Dinged my nose hitting the wall on the backstroke. 1st 100m 1:45, rest, 1:50 to 1:58. Back was not noticeable swimming but head position was bad. No cruising well. Left arm was off a bit.
Cycling (Wind Trainer) 2:00:00 [5] 46.7 km (2:34 / km)
ahr:132 max:158 rhr:47 shoes: Louis Garneau Baja
MTC Spin with Coach John. Lots of cadence work. Back was okay for first hour but sucked after that. Was unable to go aero. Calorie burn 1280. Could not get my right leg to track great and foot got sore in shoe. Drunk 3.25 bottles of Eload.
Running (Roads) 50:32 [1] 5.0 km (10:06 / km) +70m 9:27 / km
ahr:128 max:142 rhr:47 shoes: Asics Nimbus VI
Ran the square Glen Erin to Mississauga, down to Eglinton and home. Ran on the grass. Wore knee, ankle and back supports for the run. Back was sore and not much exercise but a moral victory. Calories - 436.
Nice day for run around the block!!
Nice day for run around the block!!
Saturday Jan 12, 2008 #
Note
rhr:47 slept:8.0 weight:148lbs
Set up Polar AXN500 heart monitor to track training.
Friday Jan 11, 2008 #
Hockey 30:00 [3]
slept:8.0 weight:148lbs shoes: Koho 3380
Thought I felt better until I got on the ice. Back was weak and had no acceleration. Hip flexors in particular were getting tired.
Thursday Jan 10, 2008 #
Swimming 1:35:00 [3] 4.0 km (23:45 / km)
rhr:47 slept:8.0
MTC Swim with Coach Stephanie. Warm 24 x 25m IM with fins rest 0:05. 300m kick with fins, board, back and side. 10 x 50m fist / free, 800m nice and easy swim, 600m pull, 400m back./free, 200m breathe 5, 2 x 100m negative 50m split, 5 x 50m no breathe/breathe 7 and 50 m fly col down.
Back felt good after warm pad and rest last night. Arms were okay but roll and sync was not great. 800m time 15:30. Explain open hand and droping arm belowsurface before catching to lane and it helped some.
Back felt good after warm pad and rest last night. Arms were okay but roll and sync was not great. 800m time 15:30. Explain open hand and droping arm belowsurface before catching to lane and it helped some.
Hockey 25:00 [3]
shoes: Koho 3360
We won the game but my back was still giving me problems skating. Starting to fatigue other muscles compensating for weak back.
Wednesday Jan 9, 2008 #
Cycling (Wind Trainer) 1:00:00 [3] 23.1 km (2:36 / km)
shoes: Louis Garneau Baja
MTC Spin with Coach Steve. Started with sets of cadence drills going from 90 to 100 to 110 to 120 and overspin. Did a few power sets with big gear and then 100 to 110 cadence sets to finish. Legs felt tired but back was good enough to use aero position most of the time. Distance was less than typical and I had to use low gears for the cadence work.
Tuesday Jan 8, 2008 #
Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:8.0
MTC Swim with Coach Ken. Warm up 400m swim with fins, 300m kick with fins, right side/left side/ back 100m fast. Main - 1 km free swim, 6 x 100m on 2:15, 300m free, 100m easy, 300m pull, 2 x 200m on 4:30, 50m fast and 50m fly / back cool down
Back felt better. Easy warm up and swam a 19:35 1000m. Ist 100m - 1:40 but swimming 2nd. Lead after. 2nd 100m times ranged from 1:50 to 1:58. Easy 100m 2:10. Left arm started to get weak on the 200m's and was swimmimng 4:15. Fast lane swam 5 km.
Back felt better. Easy warm up and swam a 19:35 1000m. Ist 100m - 1:40 but swimming 2nd. Lead after. 2nd 100m times ranged from 1:50 to 1:58. Easy 100m 2:10. Left arm started to get weak on the 200m's and was swimmimng 4:15. Fast lane swam 5 km.
Aerobic (Elliptical) 30:00 [3] 1.6 mi (18:45 / mi)
weight:147lbs shoes: New Balance Cross Trainers
Back was tight but able to do light work out.
Weights, Core & Balance (Arms) 15:00 [3]
Arm work out only to reduce stress on back.
Monday Jan 7, 2008 #
Cycling (Wind Trainer) 1:01:00 [3] 24.5 km (2:29 / km)
slept:8.0 shoes: Louis Garneau Baja
MTC Spin with Coach Steve. Back was still a problem so took it easy. Power workouts to start going up on big ring gear for 4 minutes at 90 rpm 5 times. Next cadence workouts going up to 115 rpm. Sore back made going aero a problem.
Sunday Jan 6, 2008 #
Event: THOMASS TOC - 2008
Orienteering race 1:57:17 [2] ***
spiked:12/15c rhr:48 slept:8.0 shoes: Ice Bugs
Thomass Race at Morningside Park. Two boxes for this race. Tried to run early on but back was too weak so fast walk was the best that I could do. Went straight uphill to control 1 but walking speed put me in the back of the pack. uphill and trail to Control C in the box. Very steep going down to the river so skirted east looking for an easier route with poor back. Got down but was confused for a bit as I was further east than thought. Correct when I hit a bridge though I crossed before realizing I was too far north. Heading south I crossed on the rocks near Control A. The water was high and the rocks were ice covered. In the middle I had to walk through 5 inches of icy fast water to reach the overside. A girl behind me was hesitant by came with so coaching to take it slowly. Up the trail to Control A, I walked the suburban roads to Control E. Still could not run and my bad ankle was not happy either. From E descended through a steep crevice to cross the river at a road. My Ice Bugs held on the icy side slope enough to not slide too far down the hill. Trail to F and up the hill to the hospital parking lot to cross for access to Control 2. Followed contours and lower raise to top and over the Control 3. contoured and up swampy section to 5. Up to Morningside Road and walked up to U.of T. Scarborough and Control 6. Back was still too sore to run though I could go downhill a bit faster. Went into the bush a bit early and walked through the street to 6 in front of the building. Saw KS here and found he had forgot to hit 6 before going into the box. People were passing me on run section but I was passing them in navigation sections. Too bad I could not run. Hit AA in the box and made a mistake going to BB. When down the hill early as the fencing and construction buildings on site but not on the map were confusing. Contoured to a trail and walked up to CC and across the parking lot and down to EE. Out of the box, I took trail to Control 7. Three people passed that I would have easily run by normally. Took a trail to Control 8 and confused some of the people ahead so I passed them. Through the open section to the finish again passed by 1 as I still could only hobble at best.
Navigation was okay but running was required for a better finish but made the cutoff. Eat 6 hot dogs, 3 cookies and a little hot chocolate to celebrate TOC's 40th year Anniversary. Well organized and interesting race as expected from TOC. Being a late finisher, I picked up 7 & 8 for the organizers.
Navigation was okay but running was required for a better finish but made the cutoff. Eat 6 hot dogs, 3 cookies and a little hot chocolate to celebrate TOC's 40th year Anniversary. Well organized and interesting race as expected from TOC. Being a late finisher, I picked up 7 & 8 for the organizers.
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
MTC Swim with Coach Ken. 850m warm up with fins breathing every 5, 4 or 3. Back was weak making wall push offs a problem. 4 x 200m pull with 0:10 rest. 10 x 50m kick choice with 0:10 rest. 8 x 100m, first 3 on 2:10, rest on 2:15, 50 m cool down easy fly.
Swam like a slug. Could not get head and body roll coordinated. Best 100m time 1:50, rest were 1:55 to 1:57. Best 200m pull was 3:50. Weak back made me slow on turns though it did not feel back by the end.
Swam like a slug. Could not get head and body roll coordinated. Best 100m time 1:50, rest were 1:55 to 1:57. Best 200m pull was 3:50. Weak back made me slow on turns though it did not feel back by the end.
Saturday Jan 5, 2008 #
Note
slept:8.0
Bought skate cross country skis at Velotique for the Stars Race based on store advice for adventure racing. With swim arms and hockey legs, seemed like a reasonable choice . Talking to Nick Sunday, not sure if classic ski would not be a better choice for the Mansfield race. Back pretty tight after Friday hockey though could skate fine.
Friday Jan 4, 2008 #
Hockey 25:00 [3]
slept:8.0 shoes: Koho 3380
Back sore but played hockey after resting it a few hours. Not bad game, no acceleration but positioning was good. Lost by one goal.
Thursday Jan 3, 2008 #
Hockey 35:00 [3]
rhr:50 slept:7.5 weight:147lbs shoes: Koho 3360
Back was a bit sore and that slowed me down. Left ankle was still tender after last week. We lost but was an okay game. Arms were also tired and could not take a pass.
Wednesday Jan 2, 2008 #
Cycling (Lifecycle Vertical) 25:00 [2] 9.0 mi (2:47 / mi)
slept:6.5 weight:147lbs shoes: New Balance Cross Trainers
Spun at 90 rpm on setting 12/20 random. Knees felt a bit stiff perhaps after running hard Tuesday.
Weights, Core & Balance 30:00 [4]
Felt tired on weight also and could only do one level less than Monday.
Weights, Core & Balance 15:00 [3]
Back felt okay so did ball crunches, 3 positions, 100 total.
Weights, Core & Balance 20:00 [3]
Bossus ball balance was not the greatest on tired legs. Stretch felt good. See how things feel on the ice tomorrow.
The After New Years crowd made the health club busy, filling the ellipticals and treadmills.
The After New Years crowd made the health club busy, filling the ellipticals and treadmills.
Tuesday Jan 1, 2008 #
Note
HAPPY NEW YEAR !! Thanks for putting me up to 500 hits on my first year on AP!
Annual new year's tradition of doing some work on the house. This year, touched up one washroom, started on setting bedrooms up for repainting, re-varnished living room floor, replace living room furniture and started scanning the massive pile of old photos of my ancestors.
Annual new year's tradition of doing some work on the house. This year, touched up one washroom, started on setting bedrooms up for repainting, re-varnished living room floor, replace living room furniture and started scanning the massive pile of old photos of my ancestors.