Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m
	Cycling	8	17:30:54	269.38	(3:54)	433.52	(2:25)	1375
	Swimming	7	10:55:00	15.32	(42:46)	24.65	(26:34)
	Running	8	8:35:10	49.84	(10:20)	80.21	(6:25)	74
	Orienteering	4	6:11:20	7.87	(47:12)	12.66	(29:20)	490	56 /	75c	74%
	Hockey	3	1:35:00
	Baseball	2	20:00
	Total	23	45:07:24	342.4		551.04		1939	56 /	75c	74%
averages - sleep:7.8 rhr:55 weight:150.7lbs

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Sunday Aug 31, 2008 #

Cycling (Road) 4:23:20 [3] 108.0 km (2:26 / km)
slept:8.0 shoes: Carnac TRS7

Long easier cycle in preparation for Muskoka 70.3. Rode from Milton to Erin and back by way of Arkell and Victoria Street Guelph. Lots of hills on the route chosen. Legs felt okay on the day after a longer run. Cold water soak and Epsoms salts warm bath after words.

Saturday Aug 30, 2008 #

Running (Road) 2:03:00 [3] 13.0 mi (9:28 / mi)
ahr:134 max:180 slept:7.5 shoes: Asics Nimbus VIII

Ran the Waterfront Trail to Rhodadendrom Park and back. Knees felt weak going out but warmed up and ran a negative split return. Slight inner right knee ache after but felt fine after icing. Burn - 1260 kcal.

Friday Aug 29, 2008 #

Note
rhr:55 slept:8.0 weight:150lbs

Platelet Donation HR -55 BP 140/86 One of my more comfortable donations!! Of late my arm has been getting sore and itchy but not today

Thursday Aug 28, 2008 #

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

MTC Swim with Coach Stephanie. Last of summer session. Warm up - 150m pull, 4 x 100m 1 & 2 single arm pull and 3 & 4 turn and double touch. 10 x 25m on 0:30. Main Set - 2 x ( 10 x 100m on 2:00, 4 x 25 fast on 1:00) 6 x 100m. Cool down - 150 m fly/breast/scull

Legs were still a bit tired. 100m times start at 1:45 and increased to 2:00 by third set.

Baseball 10:00 [2]
shoes: Adidas Training Spikes

Lost another game! Hit like dung!

Tuesday Aug 26, 2008 #

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

MTC Swim with Coach Stephanie. Warm up - 200m pull, 200m free/back Main set - 4 x (100m - 50m -50m, 150m - 50m, 100m -100m, 100m - 50m - 50m) 1 set - drill, free/back, 2nd set swim, 3rd set kick with fins, 4 set pull, 100m, 50m, 50m, 150m & 50m swim negative split. Cool down 100m breast/fly.

Arms felt strong after the rest. Swimming 50m in less than a minute.

Hockey 25:00 [3]
shoes: Koho 3380

Last summer hockey game! We lost but I had a great skate.

Monday Aug 25, 2008 #

Cycling 1:31:00 [3] 41.0 km (2:13 / km)
ahr:110 max:128 shoes: Carnac TRS7

Cycle up Mississauga Road twice and out and back on North Sheridan. Legs were tired after O racing but speed was okay. Burn - 570 kcal.

Sunday Aug 24, 2008 #

Orienteering race (Classic) 3:22:00 [3] ***** 4.0 km (50:30 / km) +410m 33:23 / km
ahr:112 max:255 spiked:9/14c shoes: Adidas ADZ16

COC's Classic at Fundy. Started great picking off controls but had a problem on CP 9. After bailing to the road, found an identical feature from hilltop and spent 20 minutes trying to figure why it was not there. Was about to give up but hit a swamp on the map. Took a bearing back and saw identical feature but keep going and found the control in a smaller version of the identical feature. A 2:11 minute control blew my standing but otherwise had a good race. Got tired at the end and took some time unconfusing myself before the finish chute. Burn -1789 kcal

Long Course 7 - Splits

Saturday Aug 23, 2008 #

Orienteering race 2:00:22 [3] ***** 2.4 km (50:09 / km)
ahr:108 max:159 spiked:10/14c slept:8.0 shoes: Adidas ADZ16

COC Middle Distance at Fundy. Started great but could not find CP2. Was in the area but did not have the confidence to circle. Tried a number of approaches but finally bailed to the river, used it to find CP3 and came back to 2. Had a proble on CP 6 also. Just could not believe that the tree covered mound was the clearing with a rock on the map. On third attempt, walked into heavy bush pass rock to find control. A 0:51 control was slower than the winning time. Started to get a allergic reaction to red spruce taht we were required to walk through to reach controls. Burn - 1030 kcal.

Middle Course 7 - Splits

Friday Aug 22, 2008 #

Orienteering race 33:00 [5] **** 2.4 km (13:45 / km) +80m 11:47 / km
ahr:148 max:164 spiked:17/24c slept:8.0 weight:150lbs shoes: Adidas ADZ16

COC Sprint Started well but losted in when the course switched from around buildings to deep forest. Made 4 errors on these controls but still finished 7/21. Brutal. Burn - 550 kcal.

Sprint Course 5 - Splits

Thursday Aug 21, 2008 #

Event: Canadian Orienteering Championships 2008

Orienteering race 15:58 [3] ** 2.4 mi (6:39 / mi)
spiked:20/23c

Hopewell Rocks Ocean Floor Sprint. Good stat and soon caught the 4 people in front of me on my course. Played leap frog with them until passing a few in the finish chute. 2/21 in my age category.

Hopewell Rocks Sprint 3 - Splits

Tuesday Aug 19, 2008 #

Swimming 1:35:00 [3] 3.9 km (24:22 / km)

MTC Swim with Coach Melissa. Warm up - 2 x (300m pull, 100m drill, 200m swim) Main - 2 x (4 x 100m swim on 2:05, 4 x 50 free/back, 8 x 25m mixed IM) Cooldown 400m pull, 3 x 100m swim, 300m pull, 2 x100m swim, 100m breast/back/scull

Legs were tired and times wee slow but felt okay otherwise. 100m times - 1:45 to 2:00.

Monday Aug 18, 2008 #

Cycling (Road) 51:00 [4] 22.4 km (2:17 / km)
shoes: Carnac TRS7

Ride up Mississauga Road on bike trial but skipped the downhill. Legs were tired and speed was 1.5 km/h lower than last week.

Sunday Aug 17, 2008 #

Cycling (Roads) 1:51:33 [2] 38.0 km (2:56 / km)
ahr:97 max:132 shoes: Carnac TRS7

Easy ride through Oakville, across 16 mile Creek and back. Tired after yesterday and seat a bit sore. Warmed up nice and the ride was easy enough. Burn - 715 kcal.

Saturday Aug 16, 2008 #

Cycling (Roads) 2:59:21 [3] 76.12 km (2:21 / km) +330m 2:18 / km
ahr:108 max:130 slept:7.5 weight:152lbs shoes: Carnac TRS7

Start of easy cycle before run. Cycled to Carlisle and back. Legs felt okay but slight left knee ache. Burn - 1302 kcal Drank 1.5 bottles of Gatorized Eload and had 3 bars.

Running (Roads) 1:32:10 [4] 9.0 mi (10:14 / mi) +50m 10:04 / mi
ahr:138 max:155 shoes: Asics Nimbus VIII

Run roads for long brick workout before Muskoka. Took a 5 hour energy drink but little effect noticed. Right knee gave ache and was sore after inside not outside. Ran okay off the bike. Burn - 966 kcal Drank 2 bottles of Gatorized ELoad and had 1 gel.

Thursday Aug 14, 2008 #

Swimming 1:35:00 [3] 3.75 km (25:20 / km)

MTC Swim with Coach Stephanie. warm up 200m pull easy, 8 x 75m back/breast/free, 10 x 50 descenting 1:20 to 1:05 twice. Main Set - 2 x (5 x 200m on 4:20, 4 x 25m on 0:40) Cool Down - 10 x 25m breast/fly/back

Felt pretty tired but swam okay. Dead tired afterwards.

Baseball 10:00 [3]
shoes: Adidas Training Spikes

Lost another game. Played okay but the other team hit marvellously. Right knee was a bit achey after tweaking it playing hockey and rounding the bases.

Wednesday Aug 13, 2008 #

Cycling (Road) 52:30 [4] 25.0 km (2:06 / km)
shoes: Carnac TRS7

First half of brick workout. Bike trail from my place to Mississauga Road and back.

Running (Road) 26:00 [3] 4.7 km (5:32 / km)
shoes: Asics Nimbus VIII

Second half of brick workout. Ran the Sheridan Creek Trail at faster speed. Total burn for brick - 850 kcal.

Tuesday Aug 12, 2008 #

Swimming 1:40:00 [3] 4.5 km (22:13 / km)
slept:7.75

MTC Swim with Coach Stephanie. Warm up 200m pull easy, 24 x 25m IM. 200m easy free/back Main set - 400m pull/paddle, 3 x 300m pull/swim/pull. 5 x 200m pull/swim/pull/swim/pull, 10 x 100m on 2:05 Cool down - 8 x 25m No Breathe.

Still a bit tired from the weekend. 100m times ranged from 1:52 to 2:02. Roll was not the greatest.

Hockey 35:00 [3]
shoes: Koho 3380

Hot game but we won. I felt tired but others thought I was fast.

Sunday Aug 10, 2008 #

Cycling (Road) 4:07:00 [4] 97.5 km (2:32 / km) +955m 2:25 / km
ahr:129 max:145 shoes: Carnac TRS7

Rode the bike course for Muskoka 70.3. Rainy and wet to start but dried up by the finish. Considerable hills of varying height and grade made for a fun ride. Calves were still cramped from Saturday.

Running (Brick) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Nimbus VI

Run after the bike to get a feel for the race. Legs were tired but was able to run though not fast. Hill climbing was better in power walk mode versus run.

Saturday Aug 9, 2008 #

Running (Drills) 20:00 [3] 1.0 mi (20:00 / mi)

Drill by LB for increasing run speed for triathlons.

Running (Road) 1:35:00 [3] 9.0 mi (10:33 / mi)
shoes: Asics Nimbus VIII

Ran part of the Muskoka 70.3 course. Considerable hills that will mean walking during the race. Legs and knees felt good, strong but not speedy.

Swimming (Swimming) 1:30:00 [3] 1.0 km (1:30:00 / km)

Swim clinic at SSC. Heavy rain and lightining curtails activities. Swam in open sleeve wet suit that felt good but developed a body rash the day after. Felt good at the time but it makes me wonder what will happen on race day. Wore a wet suit twice this year and got a raection both times !!

Thursday Aug 7, 2008 #

Swimming 1:25:00 [3] 3.5 km (24:17 / km)

MTC Swim with Coach Stephanie. Warm up - 600m pull, 12 x 25m DPS, 6 x 50 m free/back Main Set - 600m paddle/pull, 2 x 300m swim/pull, 3 x 200m pull/swim/pull, 4 x100m on 2:15, 6 x 25 on 0:30 Cool down - 4 x 50m closed eyes/no breathe, 150m fly/breast/scull.

Arms felt okay. Back stroke sucks and needs work. 100m speed 1:52: to 1:55.

Wednesday Aug 6, 2008 #

Cycling (Road Brick Workout) 55:10 [4] 25.5 km (2:10 / km) +90m 2:08 / km
ahr:119 max:141 shoes: Carnac TRS7

Cycle portion of Brick workout. Time seemed slow as there was lots of construction equipment on the bike paths. Very wind but bike speed felt good though wind made going the areo tough. Burn - 470 kcal.

Running (Roads Brick) 31:00 [3] 4.7 km (6:36 / km) +24m 6:26 / km
ahr:130 max:142 shoes: Asics Nimbus VIII

Run portion of Brick workout. Legs felt pretty good and run was good. Burn - 295 kcal.

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