Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending May 31, 2009:

	activity	#	time	miles		km		+m
	Cycling	16	38:22:00	574.24	(4:01)	924.15	(2:29)	3030
	Running	15	18:27:00	102.16		164.42		67
	Swimming	9	10:46:00	15.07	(42:52)	24.25	(26:38)
	Orienteering	4	3:45:30	6.86		11.05
	Hockey	3	1:30:00
	Weights, Core & Balance	3	40:00
	Baseball	1	10:00
	Total	27	73:40:30	698.34		1123.86		3097
	[1-5]	26	71:10:30
averages - sleep:10 rhr:46 weight:149lbs

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Sunday May 31, 2009 #

Running (Road) 2:57:00 [5] 25.2 km (7:01 / km)
ahr:119 max:136 weight:150lbs shoes: Nimbus 10

Ran the Lake Placid run course and first loop out and back. Kept HR - 120 and loped along. Some feet damage found after. Knees and legs were a bit sore but felt good the day after. Burn - 1480 kcal. Had about 100 ml of raspberry Hamer Gel with water, about 500 kcal.

Saturday May 30, 2009 #

Cycling (Road Work) 7:45:00 [5] 180.0 km (2:35 / km) +1715m 2:28 / km
ahr:145 max:122 shoes: Vasque Velocity

Two loops of the Lake Placid bike course. Windy, wet and tough but I made it. Used new uphill technique a lot. Burn - 4950 kcal. Consumed about 2300 kcal. 6 cookies and 5 bottles of Gatorade/Eload. Not GI problems.

C • New Uphill Technique 4

Running (Road Work) 32:00 [3] 4.2 km (7:37 / km)
shoes: Nimbus 10

Brick run around Mirror Lake after biking. Felt okay! Burn - 320 kcal.

Friday May 29, 2009 #

Running (Road Work) 45:00 [3] 7.1 km (6:20 / km) +67m 6:03 / km
ahr:121 max:142 weight:150lbs shoes: Nimbus 10

Mirror Lake circuit and bike run confluence. Knees okay after warm up. Burn 540 kcal

Thursday May 28, 2009 #

Swimming 1:10:00 [3] 2.5 km (28:00 / km)

MTC Swim with Coach Stewart. Times were slow for 100m at 2:00 to 2:04 but did the 8 easily.

Cycling (Wind Trainer) 45:00 [2] 16.3 km (2:46 / km)
shoes: Carnac TRS7

Recharge before heading for Lake Placid.

Wednesday May 27, 2009 #

Running (Road & Trail) 1:15:00 [3] 11.13 km (6:44 / km)
ahr:122 shoes: Nimbus 10

Burn - 740 kcal.

Tuesday May 26, 2009 #

Swimming 1:10:00 [3] 2.45 km (28:34 / km)

MTC Swim with Coach JJ. Form sucked as I had swam in the wet suit and body position is lower without.

Monday May 25, 2009 #

Note
rhr:45 slept:10.0 weight:147lbs (rest day)

Legs feel reasonable after multi icing. Ankles were also sore last night but seem okay. Muscles are tired but not aching.

Sunday May 24, 2009 #

Swimming (Wet Suit) 52:00 [3] 2.0 km (26:00 / km)
ahr:109 max:120

First swim at Kelso in new wet suit. Nice easy swim and everythinng felt good. Burn - 300 kcal.

Running (Trails) 1:10:00 [3] 11.1 km (6:18 / km)
ahr:117 max:125 rhr:45 weight:149lbs shoes: Nimbus 10

Legs were dead after Saturday but knees felt okay but tired in new orthotics. Burn - 680 kcal.

Cycling (Wind Trainer) 30:00 [3] 10.0 km (3:00 / km)
shoes: Carnac TRS7

Slow to start but got up to 90 rpm at 23 kmh. Knees are very tired. Quads are sore but functional. Knee flexion is reduced.

Running 50:00 [3] 6.5 km (7:42 / km)
shoes: Carnac TRS7

Dead tired, especially knees so ran about 750 m and walked about 50m on ocassion. Burn - 240 kcal. Stretch, mlight core and Ice Bath after.

Saturday May 23, 2009 #

Cycling (Road) 6:32:00 [3] 170.0 km (2:18 / km) +815m 2:15 / km
shoes: Carnac TRS7

Legs felt dead to start with but responded and lasted entire route. See http://www.gmap-pedometer.com/?r=2854247. for route taken. One flat tire. Got to use new CO2 refill. 7:30 time with stops. Burn - 35 80 kcal.

Running (Trails) 25:00 [3] 4.0 km (6:15 / km)
shoes: Nimbus 10

Light Brick run after long bike. Stretch and ice bath after.

Friday May 22, 2009 #

Cycling (Wind Trainer) 43:00 [2] 15.0 km (2:52 / km)
ahr:109 max:124 shoes: Carnac TRS7

Recharge ride. Legs were dead and had trouble getting my HR up. Burn - 250 kcal.

Orienteering 1:00:00 [0] 3.0 km (20:00 / km)
shoes: Vasque Velocity

Course seeting for May 26 AAnight.

Thursday May 21, 2009 #

Swimming 1:15:00 [3] 2.45 km (30:37 / km)

MTC Swim with Coach Stewart. Stlll slow in this pool, 400 m times - 8:20 & 8:10.

Baseball 10:00 [0]
shoes: Adidas Training Spikes

Won the game. Right knee was sore but ran fine with neoprene sleeve.

Wednesday May 20, 2009 #

Cycling (Wind Trainer) 1:10:00 [3] 24.0 km (2:55 / km)
ahr:115 max:125 shoes: Carnac TRS7

Varying cadence ride. Legs were tired after hockey and had trouble getting my HR up.

Running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Nimbus 10

Light trail run. Right knee sore at first but loosened up. Stretch and IT roll after.

Tuesday May 19, 2009 #

Swimming 55:00 [3] 2.0 km (27:30 / km)

1st MTC Swim in new pool. Time was reduced as Lifeguard was late arriving. Slower pace, 200m 4:20 to 4:15.

Hockey 30:00 [3]
shoes: Koho 3380

Erratic on the ice tonight. Right knee was a bit sore from orthotics and high mileage on the weekend.

Sunday May 17, 2009 #

Cycling (Road) 3:54:00 [3] 97.0 km (2:25 / km)
shoes: Carnac TRS7

Ride to Townline and back on Leslie. Then to the east end of 15th sede road and back by 10th. High winds made cycling tough.

Running (Brick) 42:00 [2] 3.8 mi (11:03 / mi)
shoes: Nimbus 10

Ran trials but Little Tract. Very tired after bike but was able to sustain a slow but steady gait. Righr knee startedto get achey after 2nd loop. Stretch and ice bath later.

Saturday May 16, 2009 #

Swimming 1:29:00 [3] 4.05 km (21:59 / km)
ahr:125

Trial 4 km pool swim. Tough on calves from all the turns.

Running 2:41:00 24.11 km (6:41 / km)
ahr:135 max:145 rhr:47 shoes: Nimbus 10

Run down Mississauga Road to Lakeshore and back. Group went out to fast so I dropped of the back and kept HR -135 max. First long run in orthotics. Right knee was a bit sore but not catastrophic. Burn -2050 kcal.

Cycling (Wind Trainer) 45:00 [2] 18.0 km (2:30 / km)
ahr:125 max:135 shoes: Carnac TRS7

Light cycle after run. Stretch and ice bath after.

Friday May 15, 2009 #

Cycling (Wind Trainer) 45:00 [2] 16.8 km (2:41 / km)
ahr:105 max:135 shoes: Carnac TRS7

Recharge DVD. Legs felt a bit tired but good. Burn - 320 kcal.

Thursday May 14, 2009 #

Running (Road) 48:00 [3] 4.5 mi (10:40 / mi)
ahr:115 max:132 shoes: Nimbus 10

First full run in orthotics. Knees felt a bit sore but that is typical. Interested in seeing if my gait will slowly change. Not much different at the moment. Burn -400 kcal.

Orienteering 20:00 [0]

GHO AAA in Mississauga

Wednesday May 13, 2009 #

Cycling (Wind Trainer) 1:25:00 [3] 30.5 km (2:47 / km)
ahr:115 max:144 shoes: Carnac TRS7

10:00 warmup. One leg Drills. 20:00 to HR - 130, 10:00 rest, 20:00 to HR - 144 10:00 cooldown. Light strtech and core work out after.

Tuesday May 12, 2009 #

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

Swim at Oakville pool until MTC program restarts next week.

Hockey 30:00 [3]
shoes: Koho 3380

Lost the game but good skate!

Monday May 11, 2009 #

Orienteering (Course Setting) 1:00:00 [0]
shoes: Vasque Velocity

Setting course for GHO AAA.

Sunday May 10, 2009 #

Swimming 1:15:00 [3] 2.5 km (30:00 / km)

MTC Swim with Coach JJ.

Running (Trails) 2:19:00 [3] 13.5 mi (10:18 / mi)
ahr:127 max:138 shoes: Nimbus 10

Right knee was a bit sore but functional. Burn 1150 kcal.

Cycling (Wind Trainer) 45:00 [3] 14.0 km (3:13 / km)
ahr:100 max:108 shoes: Carnac TRS7

Easy ride after run. Both knees were pretty weak. Burn 230 kcal.

Weights, Core & Balance 5:00 [3]

Core, stretch and ice bath felt better than skipped ice bath Saturday. Energy was gone Saturday though.

Running (Trails) 45:00 [2] 4.5 mi (10:00 / mi)
ahr:119 max:128 shoes: Nimbus 10

Burn - 370 kcal

Wednesday May 6, 2009 #

Cycling (Wind Trainer) 1:15:00 [3] 27.5 km (2:44 / km)
shoes: Carnac TRS7

Running (Trails) 1:01:00 [3] 6.0 mi (10:10 / mi)
shoes: Nimbus 10

Iroquois Ridge Trial. Right knee was a bit sore after laser treatment.

Tuesday May 5, 2009 #

Cycling (Lifecycle Horizontal) 36:00 [3] 7.8 mi (4:37 / mi)
shoes: Nimbus 10

Weights, Core & Balance (Arms) 10:00 [3]

To replace missing swimming

Hockey 30:00 [4]

Good skate. Legs felt good.

Weights, Core & Balance 10:00 [3]

Sunday May 3, 2009 #

Orienteering race 1:25:30 [4] 5.0 mi (17:06 / mi)
shoes: Vasque Velocity

MOB Match. #rd in my age group.

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Nimbus 10

Running 10:00 [3]
shoes: Nimbus 9

Break in of orthitics.

Weights, Core & Balance 15:00 [3]

Saturday May 2, 2009 #

Cycling (Road) 4:11:00 [3] 110.0 km (2:17 / km) +500m 2:14 / km
shoes: Carnac TRS7

Running (Trails) 32:00 [3] 3.0 km (10:40 / km)

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