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Training Log Archive: Sid

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Cycling5 7:31:00 106.32(4:15) 171.1(2:38)
  Swimming6 6:35:00 9.5(41:36) 15.28(25:51)
  Orienteering4 5:44:34 10.07(34:14) 16.2(21:16) 26524 /41c58%
  Running5 4:17:00 28.86(8:54) 46.44(5:32)
  Weights, Core & Balance4 3:40:00
  Hockey4 2:00:00
  Aerobic3 2:00:00 8.25(14:33) 13.28(9:02)
  Baseball2 30:00
  Total23 32:17:34 162.98 262.3 26524 /41c58%

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Sunday Aug 30, 2009 #

Orienteering (COC Long) 1:42:08 [3] ***** 6.4 km (15:57 / km) +90m 14:55 / km
ahr:124 max:145 spiked:9/13c shoes: Adidas ADZ16

Decided to take it easy off the start and had a poor start not getting the first 3 controls clean. All 3 required intuitive major corrections but I found the controls. Some of the later starters caught me on the way to 4 and the group helped. Control 4 seemed a lot further afield than I expected. Had to go through lots of light to dark green for 7 and 9 but navigation seemed good. 10 was a bit tricky but my route choice brought me to it. 11 and 12 required navigation of more large clearings but reached them okay. For 13, I just cut through the dense bush and looked for the largest distinct tree before running for home.

Beat my middle time but was generally slower than the pack. 10th out of 15. I realized a mistake after, in that I did not use distinctive trees and such for navigation but tried to use contours and large vegetation areas. This field and bush terrain is very difficult and I needed to focus on something more distinct. My fourth COC's and while respectable, I need to move and navigate faster.

Saturday Aug 29, 2009 #

Orienteering race (COC Middle) 2:14:03 [4] ***** 3.9 km (34:22 / km) +125m 29:37 / km
spiked:6/14c shoes: Adidas ADZ16

Terrible start, blowing the first control though there were lots of people in the same boat.Actually was looking at 7 at one point so nothing looked right. Took it easy for 2 through 5. Controls were very tricky. Hilltops were identified as knolls and the flags were a few feet into the bush and below knee height. Missed 6 as they hide it really well. Bad navigation to 7 so bailed to find 8 and used it to take a bearing to 7. Slow after that until 11. Has trouble finding 12 and after a few attempts headed back to 11. I was so elated to find 11, I punched it thinking it was 12 and headed for 13. Came out of the bush in the wrong place but did not realize I had missed 12. Ran to 13 that was near by and punched, running in. Overtime but thought I had got them all until the "mp" came up. Dumbie!! Should have backtracked from 13 to 12 but my brain must has been fried by then.

Aerobic (Walk) 1:15:00 [1] 7.0 km (10:43 / km)
shoes: Vasque Velocity

Walk in Spirit Sands trail out to the Punch Bowl, a 45 m pit formed from the sand and underground water in this area. Nice stroll after the mess of the COC's Middle.

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships
 

Orienteering race (COC Sprint) 21:23 [4] **** 1.9 km (11:15 / km) +50m 9:57 / km
spiked:9/14c shoes: Adidas ADZ16

COC's at Hogsback in Manitoba's Spruce Woods Park. Ran the wrong direction off the start but slowly got my brain back together, though I hit 9 before 8 and 11 before 10. Finished 5 out of 10 but should have done better. Tricky terrain!

Wednesday Aug 26, 2009 #

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

Lost the game.

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

Lost the game but arm and legs felt fine.

Tuesday Aug 25, 2009 #

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

Last MTC until fall session. Coach JJ. Arms felt a bit tired. fast 100m times ranged from 1:55 to 2:04.

Note

Draft of Ironman write up at http://www.attackpoint.org/viewlog.jsp/user_2564/p....

C • Great Report! 1

Hockey 30:00 [3]
shoes: Koho 3380

Last summer hockey game. I felt tired after weights and swimming but my skating legs seemed okay. Even had 2 goals for a win.

Monday Aug 24, 2009 #

Running 47:00 [3] 7.9 km (5:57 / km)
shoes: Nimbus 9

Morning run to start off the week. Legs and knees felt fine. Good stretch after, especially right IT. Stretch after especially IT bands.

Aerobic warm up/down (Elliptical) 15:00 [2] 1.2 mi (12:30 / mi)
shoes: Nimbus 9

Weights, Core & Balance 1:15:00 [4]
shoes: Nimbus 9

Legs and arms using machines but did some isolation knee and core drills also. Sets of 100 on low weight mostly. Strength was okay. 15:00 stretch after.

Saturday Aug 22, 2009 #

Orienteering race (Trials) 1:27:00 [3] 4.0 km (21:45 / km)
shoes: Vasque Velocity

Why Just Run #3 Very interesting format set up by TOC for this race. It was like a score-O except you only had to collect the most controls to a maximum of 300 points. You did not know the point values until you reached the controls. Any controls over 300 did not count. Far away controls were less. Figuring I was slow, I thought I would just collect controls and see what happened. We had a pen to tally the controls. Took me a while to get into orienteering mode again but got to the furthest control and started to come back picking controls on the way. I arrived near the finish with 5 minutes to go and picked up the last control. Checked in with 301, lost 1 control for a total of 20 controls. This format does not fit my style of getting into the race and then figuring out a strategy. Need work on that more. Great fun though!!

Wednesday Aug 19, 2009 #

Cycling (Wind Trainer) 52:00 [3] 18.6 km (2:48 / km)
ahr:110 max:130 shoes: Carnac TRS7

10:00 warm up followed by 30:00 at 90 t0 96 rpm, about 25 km/h in small ring 15. Legs felt good though it was tough getting my HR up. Burn - 300 kcal.

Tuesday Aug 18, 2009 #

Swimming 1:10:00 [3] 2.2 km (31:49 / km)

MTC swim with Coach JJ, see blog. First 500m on 10:50, 5 x 100m ranging from 2:00 to 2:02. Final 500m on 10:30, 100m breakdown, 2:10, 2:05, 2:00, 2:10 & 2:05. Felt a bit tired but paced the main set well.

Hockey 30:00 [3]
shoes: Koho 3380

Hard skate as we were short bodies but good training.

Monday Aug 17, 2009 #

Aerobic (Elliptical) 30:00 [3] 2.7 mi (11:07 / mi)
shoes: Mizuno Wave Creation 10 #2

Warm up for weights. Right knee felt tight but loosened up on machine. Burn - 300 kcal.

Weights, Core & Balance (Legs & Arms) 1:15:00 [3]
shoes: Carnac TRS7

Sets of 100 on leg and arm machines with low weight. Light core and back workout after. 15:00 stretch to finish things off.

Sunday Aug 16, 2009 #

Cycling (Road) 2:06:00 [3] 54.6 km (2:18 / km)
ahr:122 max:144 shoes: Carnac TRS7

Easy Ride towards Waterdown. Turned back at Guelph Line. Burn - 955 kcal. Stood up on most hills to strengthen up legs for hill climbing.

Saturday Aug 15, 2009 #

Running (Trails) 1:30:00 [3] 15.0 km (6:00 / km)
ahr:125 max:135 shoes: Mizuno Wave Creation 10 #2

Easy run. Burn - 890 kcal. Right knee was a bit sore.

Thursday Aug 13, 2009 #

Swimming 1:05:00 [3] 2.5 km (26:00 / km)

MTC swim with Coach Stewart. Felt a bit slow but swam 8 x 200m's on 4:02 to 4:10 pace.

Wednesday Aug 12, 2009 #

Cycling (Wind Trainer) 1:00:00 [3] 22.5 km (2:40 / km)
shoes: Carnac TRS7

Warm up followed by 30:00 at 24 kmh , HR - 120, 5:00 rest and 10:00 at 24 kmh and 5:00 cool down.

Tuesday Aug 11, 2009 #

Swimming 1:05:00 [3] 2.35 km (27:40 / km)

MTC swim with Coach JJ. main set - 16 X 100 on 2:15, every 4th one fast. I was doing the easy 100m on 2:05 to 2:10. Technique seemed weak. Fast 100's were 1:55 to 2:00. Legs were tired and rythym seemed off.

Hockey 30:00 [3]
shoes: Koho 3380

Lost the game but good skate.

Monday Aug 10, 2009 #

Running (Treadmill) 18:00 [3] 1.65 mi (10:55 / mi)
shoes: New Balance Cross Trainers

Warm up run, random 9/10, speed 5 to 6.5. Felt weird on the treadmill and had to change my gait to fit it. Next time I wil try my running shoes. Outdoors running is likely better at this time. Machine count - 265 kcal.

Weights, Core & Balance (Legs) 40:00 [3]
shoes: New Balance Cross Trainers

Gym workout. Low weight 1 set of about 100 reps on all leg machines. It was interesting to notice whict muscles were strong and which were weak. In particular, glutes were much weaker than in winter weight sessions and inner quads were like behemoths. Stretch after. Flexiblity was good such that I was too loose for the stretch apparatus.

Sunday Aug 9, 2009 #

Weights, Core & Balance 30:00 [3]

Starting on new weight routine, arms, legs and core. Easy routine to build on as time goes on.

Saturday Aug 8, 2009 #

Cycling (Road) 1:48:00 [3] 45.6 km (2:22 / km)
ahr:125 max:152 shoes: Carnac TRS7

Rode out Lower Base Line to Walkers and back. Felt weird in aero after a week off but nice ride overall.

Thursday Aug 6, 2009 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

MTC swim. Felt a bit slow but just a easy swim.

Baseball 10:00 [3]

Won another game.

Wednesday Aug 5, 2009 #

Running (Trials) 45:00 [3] 6.4 km (7:02 / km)
shoes: Mizuno Wave Creation 10 #2

Legs were a bit tired after hockey but did a light run.

Tuesday Aug 4, 2009 #

Swimming 1:05:00 [3] 2.35 mi (27:40 / mi)

MTC swim with Coach JJ. Arms felt fine and core relatively strong.

Hockey 30:00 [3]
shoes: Koho 3380

Good skate and we won the game. Hip flexors were a bit tired after 2 weeks without hockey. Legs felt good otherwise but am still a bit tired from the IM.

Monday Aug 3, 2009 #

Note

Two hour hike on the Bruce Trail above Kelso. Nice view!

Sunday Aug 2, 2009 #

Cycling (Mountain Bike) 1:45:00 [3] 29.8 km (3:31 / km)
shoes: Specialized Comp Mountain Pro

Trail ride through Oakville. Burn - 850 km

Saturday Aug 1, 2009 #

Running (Trails) 57:00 [3] 9.0 mi (6:20 / mi)
shoes: Mizuno Wave Creation 10 #2

Run under QEW and south. Burn 500 kcal.

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