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Training Log Archive: Sid

In the 31 days ending Dec 31, 2008:

	activity	#	time	miles		km		+m
	Swimming	8	9:00:00	11.4	(47:22)	18.35	(29:26)
	Cycling	7	8:16:30	105.88	(4:41)	170.4	(2:55)
	Running	9	7:21:07	41.92		67.46		100
	Weights, Core & Balance	5	5:40:00
	Hockey	5	3:00:00
	Orienteering	1	1:10:52	4.35	(16:18)	7.0	(10:07)		14 /	21c	66%
	Total	23	34:28:29	163.55		263.21		100	14 /	21c	66%
averages - sleep:7 rhr:52 weight:148lbs

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Wednesday Dec 31, 2008 #

Running race 28:15 [5] 5.5 km (5:08 / km)
shoes: Asics Nimbus VIII

Resolution Run from Running Room, Port Credit. I have been running this event which is more an exercise session than a race for quite a few years. Ran hard but the ground was snow covered with poor traction for the most part and there was a lot of wind. Speed felt good though and legs were okay.

Monday Dec 29, 2008 #

Swimming 55:00 [3] 1.8 km (30:33 / km)

Checked out new Oakville pool during Christmas break. Swam 200m warm up. 10 x 50m free/breast, 500m locomtion and assorted lengths with a snorkel. This pool seemed slow though warm, well light and with a good lay out. Tried a snorkel to learn better head position but it also changed my body alignment so everything needed adjustment. Perhaps a handy tool to work on head postion. May help regular swimming as a result.

Running 48:00 [3] 5.0 mi (9:36 / mi)
shoes: Asics Nimbus VI

Outdoor run on sidewalks to get ready for the Resolution Run. Glastros felt tight after stopping and restarting at lights. Cold running into the wind.

Weights, Core & Balance (Core Routine) 1:00:00 [5]
shoes: Asics Nimbus VI

Worked on new core routine for triathlon training. The idea was to get this down to 45 minutes. Blow out left hamstring at on point. Felt fine otherwise.

Weights, Core & Balance 15:00 [2]

Tried stretch and massage chairs at the gym. The chair grabs your legs and squeezes them and extends and retracks. Next rollers go at your back and neck. No sure if this work but it made me do a full 15 minutes. After words did an arm, quad and hamstring stretch.

Friday Dec 26, 2008 #

Running race 1:31:52 [4] 10.0 mi (9:11 / mi) +100m 8:55 / mi
shoes: Asics Nimbus VIII

Boxing Day 10 Miler in Hamilton. This race is near the top in my level of participation. Started out slow on the arduous downhill to Bayfront Park. Turned on the quads for the long uphill section from mile 5 up to Chedoke Golf course. Ran hard home and had enough left for a good sprint to the finish line. Right knee ached for the run but only slightly. CWX tights seem to help it. Quads were tired the day after but the race felt good overall. 9:12 pace. Stepping stone towards LP Ironman.

Tuesday Dec 23, 2008 #

Running warm up/down (Threadmill) 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Asics Nimbus VI

Checking out new gym. Ran faster warm up than typical but still on 12/20 Random Program

Weights, Core & Balance (Legs & Arms) 1:00:00 [4]
shoes: Asics Nimbus VI

Machine sets of 15, 3 maximum to near exhaustion. Felt strong and fit after. This training was a big help in moving the wet snow Christmas Eve out of the driveway. Tapper seems fine for Friday's 10 Miler.

Monday Dec 22, 2008 #

Swimming 1:00:00 [2] 1.5 km (40:00 / km)

Easy swim at Oakville pool to check out the facilities and work on technique as MTC program is shut down for holidays. Worked on getting head alignment but it was a problem. Sometimes too low and other times too high. Still moving head too much on breathing. Not sure how to get this correct. Also worked on wall turns.

Sunday Dec 21, 2008 #

Cycling (Wind Trainer) 1:42:00 [3] 36.0 km (2:50 / km)
shoes: Carnac TRS7

MTC Cycle with Coach John. Odometer was ocassionally skipping so my time and distance are lower than actual. We did variety sets first maximum gear low cadence, next backed off 3 gears power set and then backed of 6 gears higher cadence. With 1:30 rest in between, we did durations from 1 to 5 minutes and back. Team sprints to finish of the workout. Legs were tired and rpm & speed was lower than last Wednesday but was able to hold things together.

Saturday Dec 20, 2008 #

Running warm up/down 18:00 [3]
shoes: Asics Nimbus VI

Checked out a new gym. Start at 5 mph but increased speed to 9 mph by the finish to see what my speed was like. Felt sluggish and slow at 5 but things smoothened out at 6 mph.

Weights, Core & Balance 1:00:00 [4]
shoes: Asics Nimbus VI

Sets of 15 3 times at near maxiumum weight. Concentrated on arm machines but did big leg muscles also.

Friday Dec 19, 2008 #

Hockey 1:00:00 [3]
shoes: Koho 3380

One sub per team! We were allowed to skate until we dropped as few people showed up withthe snow. The roads were great with no traffic.

Thursday Dec 18, 2008 #

Swimming 1:15:00 [3] 2.2 km (34:05 / km)

MTC Swim with Coach JJ. Speed was down as I worked on technique. 50m times 0:45 to 0:55. Felt sloppy in water. Warmed up a bit different but it did not seem to help.

Hockey 30:00 [3]
shoes: Koho 3380

Lost another game. Played defense so did not even get that great of a skate.

Wednesday Dec 17, 2008 #

Cycling 1:00:00 [3] 20.0 km (3:00 / km)
shoes: Carnac TRS7

MTC Cycle with Johnny B. Power workout doing sets of 20, 30 and 40 seconds at high gear and high cadence. Legs felt a bit dead but was able to come close to desired rpm, etc.

Tuesday Dec 16, 2008 #

Swimming 1:15:00 [3] 3.1 km (24:12 / km)

MTC Swim with Coach JJ. See blog. Worked on clinic ideas. Was not super fast but okay. 50m times 0:50 to 0:57 100m times 1:50 to 1:55. Felt good after warm up. Worked on head on breathing and feet toes in on kicking. May take a while to get an improvement.

Sunday Dec 14, 2008 #

Cycling 1:49:30 [3] 40.0 km (2:44 / km)
ahr:119 max:144 shoes: Carnac TRS7

MTC Cycle with Coach Johnny B. Combined cadence and power session for better race simulation. Seat feel sore after being on the the bike Saturday. Intensity was good and legs held out. Burn - 950 kcal.

Running 32:00 [2] 3.0 mi (10:40 / mi)
shoes: Asics Nimbus VIII

Brick run from C.C. to Britannia and back. Legs felt fine and was a nice lazy run.

Saturday Dec 13, 2008 #

Swimming 1:00:00 [2] 1.0 km (1:00:00 / km)

McMaster Triathlon Clinic Swim session with Andrew Coles. Instructional only but learned my head is still too high, particularly when breathing and need to keep feet and legs tighter. Use fist under chin technique to try to keep head tight. Good change of pace to help improve.

Note

Instructional session with Sheldon Perhad suggested I should be working on setting up an Ironman program before Lake Placid in the the New Year.

Cycling 1:00:00 [1] 15.0 km (4:00 / km)
shoes: Carnac TRS7

McMaster Triathlon Clinic cycling session with Gears sponsored Nate and Sheldon from C3 Tri group. No comments on my bike set up so must be reasonable. Learned general cycling and food ideas for Ironman. In particular, I have concentrate on cycling at higher rpms and saving my quads for the run. Also, it was evident that my eating sucks during a race and a plan is required. Also I need to take NaCl pills. Bloated feeling at Muskoka 70.3 may have been from insufficient NaCl to absorb fluid.

Friday Dec 12, 2008 #

Note
rhr:52 slept:7.0 weight:148lbs

Canadian Blood Services Platelet donation. BP 132/68 HR - 52 Took GO Train down so HR was lower.

Thursday Dec 11, 2008 #

Swimming 1:15:00 3.2 km (23:26 / km)

MTC Swim with Coach JJ. Tough sets, See Mississauga Triathlon Club Blog! . The build and hard 100 and 200 m were taxing. However, they teach one to concentrate on technique. My arms felt okay but my neck was a little stiff, making keeping good head postion a little tough. 100m times 1:50 to 1:55.

Hockey 30:00 [4]
shoes: Koho 3380

Drat lost another game but really pushed my quads to their limit.

Wednesday Dec 10, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 20.0 km (3:00 / km)
ahr:119 max:142 shoes: Carnac TRS7

MTC cycle with Coach Steve. Used new Look pedals. Felt easier to clip in than my older set. Recovery set similar to Monday night. Legs were tired to start with but was able to meet session requirements in rpm and gearing. Burn - 500 kcal.

Tuesday Dec 9, 2008 #

Swimming 1:10:00 [3] 2.8 km (25:00 / km)

MTC swim with Coach JJ. See blog for work out. Swam 250 m on cruise at 1:55 to 2:05. 50m time was 0:50 sustained. Found I could swim faster in control with head in water rather than harshing with poor head control.

Running warm up/down (Treadmill) 30:00 [2] 2.2 mi (13:38 / mi)

Warm up for weights

Weights, Core & Balance (Legs & Arms) 1:15:00 [4]
slept:7.0 weight:148lbs shoes: Asics Nimbus VIII

Machine sets of 15. Felt tired to start but strength felt good. Need to work on my routines.

Monday Dec 8, 2008 #

Cycling (Wind Trainer) 45:00 [3] 17.4 km (2:35 / km)
ahr:129 max:142 shoes: Carnac TRS7

Recovery ride using Spinervals. It was a bit tough warming up but was able to do the routine in the appropraite gear. Legs felt fine after. Burn - 330 kcal.

Sunday Dec 7, 2008 #

Orienteering 22:59 [3] ** 2.0 km (11:30 / km)
spiked:6/9c shoes: North Face Gore-Tex XCR

Thomass Chase at Bronte Provincial Park. Race #1. Slow warming up in the brisk conditions but felt great when finished. Could have taken a few better route choices.

Orienteering 47:53 [3] *** 5.0 km (9:35 / km)
spiked:8/12c shoes: North Face Gore-Tex XCR

Thomass Chase at Bronte Provincial Park. Race #2. Started out slow but kept a reasonable pace. Cold running across the field at one point. Make a route choice error in the box but overall speed was fine. Right knee was a bit tired but fine after.

Saturday Dec 6, 2008 #

Running (Trails) 1:58:00 [3] 12.0 mi (9:50 / mi)
ahr:129 max:145 weight:148lbs shoes: Asics Nimbus VIII

Long run on Oakville trails, starting with a loop east and then up the Morrison Valley to near Dundas, west on the Crosstown and up & back the Nipegon before returning on the McCraney Trail. Landing a bit hard on my right foot as quads were tired and right knee ached a bit but fine after wards with light icing. Burn - 1000 kcal.

Running (Treadmill) 45:00 [3] 3.8 mi (11:50 / mi)
shoes: Asics Nimbus VIII

Run as warm upfor weights.

Weights, Core & Balance (Legs & Arms) 1:10:00 [4]

Sets of 15 three times on most machines. Strength felt good and did a fair stretch after.

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