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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Cycling6 17:06:00 270.14(3:48) 434.75(2:22) 2026
  Swimming9 12:10:00 19.85(36:46) 31.95(22:51)
  Running5 6:41:00 34.63(11:35) 55.73(7:12) 220
  Hockey3 1:10:00
  Baseball4 40:00
  Adventure Racing1 32:00 3.36(9:32) 5.4(5:56)
  Weights, Core & Balance1 30:00
  Aerobic1 18:00 1.2(15:00) 1.93(9:19)
  Total21 39:07:00 329.18 529.76 2246
averages - sleep:7 weight:147lbs

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Thursday Jul 31, 2008 #

Baseball 10:00 [3]

Lost the game. Hitting was crap!

Swimming 1:10:00 [3] 3.4 km (20:35 / km)

MTC Swim with Coach Melissa. Took it easy as had to leave early.

Tuesday Jul 29, 2008 #

Swimming 1:30:00 [3] 4.05 km (22:13 / km)

MTC with Coach Melissa. Warm up 400m swim, breath 3, 5, 7 & 9 300 m puill 8 x 50m drill/ swim Main - 3 x (5 x 100m on 2:00, 4 x 50m easy / fast, 100m easy) 400m pull, 200m paddle Cooldown 100m breast / fly

Felt tired overall. Was swimming 1:43 to 1:52 100m for first set but slowed second set and alternated pulling.

Hockey 25:00 [3]
shoes: Koho 3380

Tie game. My stick handling still sucks but excellent tempo workout.

Sunday Jul 27, 2008 #

Running 2:13:00 [3] 13.0 mi (10:14 / mi)
ahr:135 max:168 shoes: Asics Nimbus VIII

Run along the Waterfront Trail from Clarkson to Port Credit by way of the Rattay Marsh. Wore both knee supports and felt good. Slight right knee ache but nothing uncommon. Ice and Advil after, so felt good by the next morning.

Saturday Jul 26, 2008 #

Cycling (Roads) 3:39:00 [3] 97.5 km (2:15 / km) +310m 2:13 / km
slept:5.5 shoes: Carnac TRS7

Tri Bike training from Milton area north and back. Got hit by rain showers twice. Felt good though started to get tired by the end and may be pushed it a bit hard.

Thursday Jul 24, 2008 #

Swimming 1:35:00 [3] 4.0 km (23:45 / km)

MTC Swim with Coach Melissa. Warm up 100m pull, 3 x (100m swim, 100m pull, 100m back/breast) 300m pull 6 x 100m (scull, scull dolphin & 50 free) Main Set - 600m swim, 600m pull, 650m fins, 3 x (150 pull, 50m fast) Cooldown - 350m fly/back/scull

Swim was okay. Just swam to get used to the lane instead of timing myself. Easy turns, trying not to hurt my kness.

Baseball 10:00 [1]
shoes: Adidas Training Spikes

We lost the game. I had a bad night at the plate.

Monday Jul 21, 2008 #

Cycling (Roads) 1:13:00 [3] 26.0 km (2:48 / km) +150m 2:44 / km
ahr:100 max:135 shoes: Carnac TRS7

Signed up for Ironman Lake Placid 2009!! Sunny morning but started to rain as we went out on the bike. Rear tire was flat on getting bike outside. First spare was too big. Second was just right though sizes were the same. Road with no spare.

Decided to cycle the run course. Cold as the driving rain hit us. If people went 6 hours plus Saturday, we needed to get the feeling as next years race could be the same. Not bad after I got warmed up but arm warmers would have been nice. Keep the speed down as road rash was not a desire. The run course was pretty flat but with 2 hills at the start. Not as much elevation as it could have been. My speed was not bad and legs felt okay. Traffic was bad or we could have gone further. Burn - 580 kcal.

Sunday Jul 20, 2008 #

Running (Hills) 42:00 [3] 6.8 km (6:11 / km) +95m 5:46 / km
ahr:131 max:148 shoes: Asics Nimbus VIII

Out and back from Lake Placid north. Moderate to heavy rain and ran in bike lanes. Legs felt pretty good after standing for 3 hours. Wore double knee supports and left ankle. Still right knee ache but ligaments felt fine.

Saturday Jul 19, 2008 #

Cycling (Roads) 3:49:00 [4] 95.5 km (2:24 / km) +850m 2:18 / km
ahr:128 max:155 shoes: Carnac TRS7

Cycled the Lake Placid Ironman bike course. Scary downhill just after start. Got up to 60 kmh but was on the brakes all the way. Hands were shaky by the bottom. Took pictures while riding. Stopped at the out and back. From there it was a 20 km climb over Mama, Baby and Papa Bear before the downhill back to Lake Placid.

Legs felt good for climbing and I pushed it quite a bit. Burn - 2260 kcal. The road is good but noticed the ring gear cable is frayed at hosal. Back to the bike shop.

Friday Jul 18, 2008 #

Swimming (Wet Suit) 40:00 [3] 2.0 km (20:00 / km)

Swam one circuit of the Lake Placid Ironman course. Broke my googles Thursday swimming so wore my old pair. Had trouble seeing the yellow string and hit the buoys numerous times. On the way in I got 25m off course and had to swim back.

Initially felt great in the wet suit with the extra buoyancy. However, I noticed a major constriction at both shoulders and some rubbing. Never did cuff correct on left sleeve and arm filled with water a bit. Also the rental suit was a bit big and it filled with H2O also. Next time I will try a sleeve less suit before purchasing one. Two days later I had an allergic reaction at my armpits. Had to take an antihistamine. It may be tricky swimming a full ironman without getting hives. Maybe the delay while be enough to finish though.

Thursday Jul 17, 2008 #

Swimming 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.0

MTC Swim with Coach Melissa Warm up - 500m Mix 125 of each Main Set - 800m pull, 10 x 100m on 2:00, 5 x 200m on 4:15 500m pull/paddle, Cool down - 200m fly/breast/scull

Was bad and got moved up to a faster lane. Swam faster as a result. 100m times - 1:45 to 1:50. 200m times on 4:00. Achey knee after from kicking and pushing off the wall.

Tuesday Jul 15, 2008 #

Swimming 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.5

MTC Swim with Coach Melissa. Warm up - 400m mixed 50's, 4 x100m 0:10 rest, 200m pull, 200m swim, 2 x (50m breast, breathe every 3 stroke, 50m fast & 50m reasy) Main set- 3 x 400m on 8:30, 600m pull/paddles, 3 x 200m swim on 4:30. Cooldown 100m fly/breast.

Started to feel better swimming and a little faster. 100m times were about 1:50. Trying to change my profile but getting up head lower in the water.

Hockey 25:00 [3]
shoes: Koho 3380

We won the game. Good skate in very humid conditions. Knees felt much better after the game than before.

Sunday Jul 13, 2008 #

Running (Trails) 1:21:00 [3] 7.5 km (10:48 / km)
ahr:125 max:142 shoes: Asics Nimbus VIII

Light run in the run. Right knee a little achey but felt good overall. Brun - 780 kcal.

Saturday Jul 12, 2008 #

Cycling (Roads) 3:00:00 [4] 80.5 km (2:14 / km) +400m 2:11 / km
ahr:125 max:142 shoes: Carnac TRS7

Triathon training on roads north on Milton. Legs were a bit tire but speed felt good partially from riding on cleaner pavement versus tar and stones. May have a crack in my front rim. Will have to get it checked over. Felt good after finish. Burn - 1750 kcal.

Cycling warm up/down 25:00 [1] 7.5 km (3:20 / km)
shoes: Carnac TRS7

Easy ride to cool down but got caught in the rain!!

Thursday Jul 10, 2008 #

Swimming 1:30:00 [3] 3.5 km (25:43 / km)

MTC SWim with Coach Stephanie. Warm up - 400m pull, 10 x 25m DPS, 6 x 50m swim even DPS . Main set - 600m pull/paddle, 2 x300m swim/pull/swim, 3 x200m swim/pull/swim, 4 x 100m on 2:15, 6 x 25 on 0:30. Cool down - 200m fly/back/breast.

Technique sucks. 100m tiime swere slow 1:55 to 2:02. 25m times were under 0:30 but fastest was 0:23.

Baseball 10:00 [1]

Another win for P&B. Legs felt tired after Wednesday but good enough for baseball.

Wednesday Jul 9, 2008 #

Cycling (Road Time Trial) 56:00 [4] 25.0 km (2:14 / km)
ahr:118 max:134 shoes: Carnac TRS7

Brick workout first part. Hard cycle up to Mississauga Road and Dundas and back. Legs felt a bit tired but speed was good. average was down due to mant corners and stoplights. Road was great for speed as the asphalt is generally good.

Running (Brick) 12:00 [3] 2.0 km (6:00 / km)
ahr:125 max:143 shoes: Asics Nimbus VIII

Run after hard bike section. 2 minute transistion and left bike sock on. Leg were tired but wa able to run okay. Need to extend this type of workout.

Tuesday Jul 8, 2008 #

Swimming 1:30:00 [3] 4.0 km (22:30 / km)

MTC Swim with Coach Melissa. Warm up 400m swim, 2 x 200m pull and 4 x 100m 25 free/25 back. Main set - 800m swim, 700m pull, 600m (100 IM ,200m free), 500m swim Cool down- 200m fly/breast/scull.

Felt slow but strong. Since working on my body roll I have slowed about 0:10 / 100m so need to put the works together before trying adjustments again.

Hockey 20:00 [3]
shoes: Koho 3380

Lost the game but got a good skate in as a speed work out. Felt a bit tired with aches but overall had decent energy.

Sunday Jul 6, 2008 #

Running (Trails) 2:13:00 [3] 11.5 mi (11:34 / mi) +125m 11:11 / mi
ahr:133 max:181 slept:8.0 shoes: Asics Nimbus VIII

Long tri training. Ran from Erin Meadows CC to the Culham Trail and south to Erindale Flats and back. Started on 10 minute runs, 1 minute walks and went to 4 & 1 cooldown with 2 miles to go. Calfs were stiff from biking and right knee had a dull ache but the run went well. Tweaked left ankle while asleep and wore a support but was not an issue. It appears I can do the distance but need to put the works together and increase the speed for the triathlon. Also need to work on nutrition!! Burn - 1250 kcal.

Saturday Jul 5, 2008 #

Cycling (Roads) 3:39:00 [3] 92.75 km (2:22 / km) +316m 2:19 / km
ahr:123 max:142 shoes: Carnac TRS7

Start of half Ironman training. Biked north of Milton. Had a cramped left calf but not a big deal. Left knee was sore which was the norm 2 years ago but it has not been a problem for over 2 years. Perhaps weakened it playing baseball Thursday and should wear a support. Overall bike felt good though I still have more quad strength than hamstrings and calves. Burn - 2060 kcal.

Cycling warm up/down (Roads) 25:00 [1] 10.0 km (2:30 / km)
shoes: Carnac TRS7

Cool down at low speed with stretching on bike.

Thursday Jul 3, 2008 #

Swimming 1:15:00 [3] 3.0 km (25:00 / km)
slept:6.25

MTC Swim with Coach Stephanie. The start to the summer session after 1.5 weeks off. Warm up 300m breathe 3, 5, 7 & 9. 8 x 75m fly/back/breast 400m kick with fins 1/2 board in water and full board horizontal in water

Main Set 50m, 100, 200, 400m, 400m, 200m, 100m, 50m with 0:15 or 0:30 rest.

Cooldown 200m fly/breast/back

Crowded pool on the 1st day of the session. Arms, body and legs felt food but swim times were slow. Best 100m - 1:55.

Baseball 10:00 [1]
shoes: Adidas Training Spikes

Won another game though we have not played the good teams yet.

Wednesday Jul 2, 2008 #

Aerobic warm up/down (Elliptical) 18:00 [2] 1.2 mi (15:00 / mi)
shoes: New Balance Cross Trainers

Light warm up for weights.

Weights, Core & Balance (Legs only) 30:00 [3]
slept:8.0 weight:147lbs shoes: New Balance Cross Trainers

Did 100 reps on each machine at medium weight. Legs felt good and weights seemed to help knee.

Tuesday Jul 1, 2008 #

Adventure Racing (Kayaking) 32:00 [2] 5.4 km (5:56 / km)

Lazy cruise into Byng Inlet to conclude the trip. Lots of boat traffic in this major channel. Locals had a Canada Day boat flotilla to mark Britt's 140th anniversary.

Kayaking is quite different than canoeing. Seems faster as there are no portages but gear requirements are different as bags have to fit into boat compartments. Definitely something to try elsewhere in the future.

GPS Track
C • Kayaking vs Canoeing 5

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