Training Log Archive: SidIn the 31 days ending Dec 31, 2009:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Dec 31, 2009 #
Running race 22:24 [5] 2.97 mi (7:33 / mi)
shoes: Mizuno Wave Creation 10 #2
Resolution Run Port Credit. Ran this race as a sprint. Held out and finished fast
Hockey 40:00 [1]
shoes: Koho 3360
Light skate on free Tim Horton ice.
Wednesday Dec 30, 2009 #
Swimming 1:20:00 [3] 2.3 km (34:47 / km)
MTC Swim with Coach Stewart. Warm up - 300m mixed swim, 200m pull, 2 x 50m kick with fins 25 m build, 50 build/cruise, 75 build/cruise/build, 100 build/cruise/build/cruise, 100m free/back/ free/breast, 75m free/back/free, 50 free/back, 25 free. Main set - 10 x 50 m on 3:00 pace head to head full speed. Cool Down - 100 float, 300m swim with fins, 300m swim easy.
50 m times ranged from 0:45 to 0:46.
50 m times ranged from 0:45 to 0:46.
Cycling 44:00 [3] 16.6 km (2:39 / km)
Tuesday Dec 29, 2009 #
Swimming 1:20:00 [3] 3.5 km (22:51 / km)
MTC Swim with Coach JJ. Warm up 8 x 50 free/breast, 8 x 100m , drill, swim, sike kick, swim. Main set - 4 x 500, first 400 pull, 100 swim, second 300 pull, 200 swim .... Cool down - 300m swim with fins.
Saturday Dec 26, 2009 #
Running race 1:28:39 [5] 10.0 mi (8:52 / mi) +85m 8:38 / mi
ahr:151 max:145 shoes: Mizuno Wave Creation 10 #2
89th Harold Webster Memorial Race. The plan was to cruise from the start to the bay on the nasty downhill. Pick up the pace a bit on the Waterfront Trial, up the first hill and then pick up the pace on Longwood to Chedoke. After Chedoke, the plan was to try to maintain pace on the tough downhill sections to the finish. Worked out pretty good. The trail and downhills sections were slower but the uphills went well. Beat my times from the last two years and this may be my best time since they changed the coarse from the out and back on Main to the present more fun coarse. Burn - 1190 kcal.
Wednesday Dec 23, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 23.0 km (2:37 / km)
shoes: Carnac TRS7
MTC Spin with Coach John. Similar sets to Sunday with variations of high cadence, high power and recovery cycling.
Tuesday Dec 22, 2009 #
Swimming 1:20:00 [3] 3.4 km (23:32 / km)
MTC Swim with Coach JJ. Warm up - 400m back every 4th length, 8 x 25m fist/swim, 4 x50 build/back 24 x 25m 8 side kick, 4 side switch, 4 side switch 3, 4 catch up, 4 swim. Main set 6 x 150m descending 1 to 3, 8 x25 kick with fins and board, 6 x 150m pull, breathe 3,5,7.
Sunday Dec 20, 2009 #
Cycling (Wind Trainer) 3:00:00 [3] 61.2 km (2:56 / km)
ahr:116 max:150 shoes: Carnac TRS7
MTC Spin with Coaches Lilly and John. Swim life guards never showed up so we got on the bikes early. (Other morning swims were canceled and the C. of M. forgot about us.) Too it easy for the first hour keeping HR below 110 to save myself for the class. Lilly lead us in high cadence sets of 4:00 at 110 rpm, descending in time and down the rear cassette. John took us on alternating high cadence, big big gear sets to develop power. Thought my left calf was going to go at one point but no problem. Legs were tired after the run but made it through okay. Last set was tandem racing. Stewart besides me was much stronger. Burn - 1350 kcal.
Saturday Dec 19, 2009 #
Running (Trials) 1:30:00 [3] 14.3 km (6:18 / km)
ahr:125 max:135 shoes: Mizuno Wave Creation 10 #2
Trial run in Oakville. A bit cool and slow start but felt okay by the finish. The usual light right knee ache but not serious. Ready for Boxing Day. Burn - 850 kcal.
Thursday Dec 17, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coach Stewart. Warm up - 300m swim, 200m pull and 2 x50m kick with fins. Main set - 8 x 100m on 2:05, 4 x 200m on 4:10, 3 x 400m on 8:20 Cool down - 50m float.
Arms were a bit tired and technique was marginal. Times: 100m - 1:55, 200m - 4:00, 400m 8:00. Switched to core swim on last 400m. Speed was sustainable.
Arms were a bit tired and technique was marginal. Times: 100m - 1:55, 200m - 4:00, 400m 8:00. Switched to core swim on last 400m. Speed was sustainable.
Hockey 30:00 [3]
shoes: Koho 3380
Last game before Christmas. Short players but good skate.
Wednesday Dec 16, 2009 #
Cycling 1:00:00 [3] 22.0 km (2:44 / km)
ahr:119 max:148 shoes: Carnac TRS7
MTC Spin with Coach John. After progressive warm up, 1:00 at big - 15, 1:00 rest 6 times. then 2:00 at big - 15 with 2:00 rest, 6 times again. Legs felt tired early on but hit high HR's and speeds at end. Burn - 490 kcal.
Weights, Core & Balance 50:00 [3]
shoes: Nimbus 10
MTC class with Coach John & Deanna. Assorted arm, leg and ab routines to stress the core. Shoulders got a little sore but overall was fine.
Tuesday Dec 15, 2009 #
Swimming 1:15:00 [3] 2.75 km (27:16 / km)
MTC Swim with Coach JJ. Warm up 12 x 50m (4 free/back, 4 breast/back, 4 free/free) 12 x 50 m with fins drills (3 x side kick, finger drag, fist, swim) Main set - 2 x (400m pull, 4 x 100m fast, 8 x 25m fastest) Cool down - 2 x 75m free/back/free, back/breast/free.
Worked on smooth roll bilateral breathing. Did some left lead and core pull, trying to find the speed. Not sure what works best. 100m time - 1:55, 25m - 0:23 to 0:25. Right shoulder got a light sore from over pulling. left pinkie still affects pull on that side somewhat.
Worked on smooth roll bilateral breathing. Did some left lead and core pull, trying to find the speed. Not sure what works best. 100m time - 1:55, 25m - 0:23 to 0:25. Right shoulder got a light sore from over pulling. left pinkie still affects pull on that side somewhat.
Running 43:30 [3] 7.5 km (5:48 / km)
ahr:129 max:135 shoes: Mizuno Wave Creation 10 #2
Loop ran last week with climb on the way out with downhill home. Tried to keep speed up but may have been faster last week. Right knee had typical ache but no problem. Burn - 390 kcal.
Sunday Dec 13, 2009 #
Swimming 1:10:00 [3] 2.5 km (28:00 / km)
MTC Swim with Coach Stewart. Lots of drills. My technique was not great and times were slow.
Cycling (Wind Trainer) 2:00:00 [3] 39.5 km (3:02 / km)
ahr:119 max:155 shoes: Carnac TRS7
MTC Spin with Coach John B. Power work out doing sets at high cadence and maximum gear. Hit new bike maximum HR according to my monitor. Never gone over 154 before on a bike. Burn - 1040 kcal.
Saturday Dec 12, 2009 #
Running race 26:27 [4] 5.0 km (5:17 / km)
shoes: Mizuno Wave Creation 10 #2
The Burlington Santa Jiggle. 2014 people in Santa suits. Crazy race but fun! It started 20:00 late and my legs were solid at the -5°C temperature. It took about 3 k to get warmed up and then the race was over. TD's pants fell down so slowed her enough to give me a 3:00 cushion. Finished about 320th.
Santa Sid
Santa Sid
Friday Dec 11, 2009 #
Hockey 20:00 [3]
shoes: Carnac TRS7
Extra guys for Friday hockey. Legs were tired but good skate.
Thursday Dec 10, 2009 #
Swimming 1:20:00 [3] 3.3 km (24:15 / km)
MTC Swim with Coach Stewart. Warm up - 2 x (100m swim, 100m pull & 2 x 50 kick) Main Set 2 x100m on 2:15, 50m kick, 2 x 150m on 3:20, 50 kick, 2 x 200m 0n 4:30, 50 kick, 3 x 300m on 6:45, 50 kick, 2 x 200m again, 50 kick & 1 x100 m.
Left pinkie was fine and shoulders felt okay. Swam on a fast cruise pace. Times - 100 1:50, 200 3:50, 300 5:50. Worked on left side mostly breathing to that side except near the wall. Speed was variable as I experimented with left arm and head roll technique. Trying to figure out why left lead is fast and incorporate bilateral breathing for better speed.
Left pinkie was fine and shoulders felt okay. Swam on a fast cruise pace. Times - 100 1:50, 200 3:50, 300 5:50. Worked on left side mostly breathing to that side except near the wall. Speed was variable as I experimented with left arm and head roll technique. Trying to figure out why left lead is fast and incorporate bilateral breathing for better speed.
Hockey 35:00 [3]
shoes: Koho 3380
Short on players so had a long skate but confusing game also as a result.
Wednesday Dec 9, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 21.5 km (2:47 / km)
shoes: Carnac TRS7
MTC Spin with Coach Steve. Two & three minute power sets at about big ring 17. Legs felt strong as this has been a light week.
Weights, Core & Balance 50:00 [3]
shoes: Nimbus 10
MTC Core with Dhalia. New routine using a 4 lb medicine ball. Felt okay, even left pinkie was fine. Lower abs were not up to par.
Tuesday Dec 8, 2009 #
Swimming 1:20:00 [3] 3.1 km (25:48 / km)
MTC Swim with Coach Stewart Warm up 4 x50 choice, 6 x 50m drill/swim4 x 100m pull, 12 x 25 m kick with fins Main set - 3 x 250 Descending 4 x 25 float 3 x 250 Ascending , Cool down -150 easy back/breast
Had pinkie tapped to adjacent finger on left hand but the tape got in the way. Pinkie felt okay going through the water though. Right shoulder felt iffy so took it easy. 250 m times - 4:30 to 4:55.
Had pinkie tapped to adjacent finger on left hand but the tape got in the way. Pinkie felt okay going through the water though. Right shoulder felt iffy so took it easy. 250 m times - 4:30 to 4:55.
Monday Dec 7, 2009 #
Cycling (Wind Trainer) 43:00 [3] 16.0 km (2:41 / km)
shoes: Carnac TRS7
Recharge with Coach Troy. Pretty fresh, hit all target gears. Burn - 300 kcal.
Sunday Dec 6, 2009 #
Swimming 1:10:00 [3] 2.6 km (26:55 / km)
MTC swim with Coach Stewart. Warm up 10 x 50m mixed swim, free/back/breast/fly/side/free/back/breast/fly/free. Main set - 10 x 50 kick, 10 x 50 pull breathe 3,5 7, 10 x 50 2x ( free/back, back, free/breast, breast, free) 10 x 50 drill. Cool down 100m easy
Felt okay in general but right shoulder lost strength on catch - core engage in the last 50m set so dropped speed and coasted for the rest. Left calf cramped badly when putting fins on also. Not 100% after flu shot yet.
Felt okay in general but right shoulder lost strength on catch - core engage in the last 50m set so dropped speed and coasted for the rest. Left calf cramped badly when putting fins on also. Not 100% after flu shot yet.
Orienteering 1:00:00 [3] ** 5.5 km (10:55 / km)
spiked:23/27c weight:149lbs shoes: Montrail GTX25
Thomass Chase. Blew the warm race when I went the wrong direction twice and ended up 24th in 24:00. Started the chase well but made a mistake in the box skipping G on the way to D and overshooting it on the return.
Slipped and dislocated my left pinkie between G & F. No pain but felt it cold and out of line from the first knuckle. Squeezed lightly on it and it popped back it. No catastrophic damage but pretty black and stiff after. May have to take it easy swimming for a while. Left calf still tight after swimming slowed me down a bit.
Slipped and dislocated my left pinkie between G & F. No pain but felt it cold and out of line from the first knuckle. Squeezed lightly on it and it popped back it. No catastrophic damage but pretty black and stiff after. May have to take it easy swimming for a while. Left calf still tight after swimming slowed me down a bit.
Friday Dec 4, 2009 #
Hockey 25:00 [2]
shoes: Koho 3380
Lazy skate as I had a general body ache from the two flu shots.
Thursday Dec 3, 2009 #
Swimming 1:20:00 [3] 3.2 km (25:00 / km)
MTC Swim with Coach Stewart. Main set 4 x (2 x 100m on 2:05, 4 x 50m on 1:05 and 4 x 25m on 0:35) . Switched from arms to core swimming and was able to maintain 1:50 to 1:55 for 100, 0:50 for 5's and 0:25 for 25's. Could feel stomach near the end but otherwise fine. Was breathing on the left only but switched to right near wall as I have not figured out left sighting yet. Also neck is stiffer on the right side.
Note
Had H1N1 and flu shots so as not to miss January cruise. Arms were okay but by Friday was experiencing a general body ache. Was better Saturday but not 100% even Sunday.
Wednesday Dec 2, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 23.0 km (2:37 / km)
ahr:119 max:147 shoes: Carnac TRS7
MTC Aerobase workout with Coach Steve. Legs were tired but able to go to a high HR. Burn - 520 kcal.
Weights, Core & Balance 45:00 [3]
shoes: Nimbus 10
MTC Core class with Coach Dhalia. Some ballast work with plank and banana in between. Felt okay but right knee can not jump much.
Tuesday Dec 1, 2009 #
Swimming 1:10:00 [3] 2.8 km (25:00 / km)
MTC Swim with Coach JJ. Warm up - 2 x ( 4 x 50 swim, 4 x 25m kick with fins), 8 x 25 kick, alternate side, 4 x 25 12 kick switch, 4 x 25 6 kick 3 stroke, 4 x25 swim Main set - 8 x 125m 50 free/25back/50 free Cool down 4 x 75 pull, breathe 3,5,7 50m back pull and 50m fly
Working to correct left side problems. Some tenderness in the elbow as a result. Still submerged on the backstroke. Not sure if technique is any good.
Working to correct left side problems. Some tenderness in the elbow as a result. Still submerged on the backstroke. Not sure if technique is any good.
Running (Roads) 41:00 [3] 7.5 km (5:28 / km)
ahr:130 max:145 shoes: Mizuno Wave Creation 10 #2
Speed run! Legs felt tired at one point but made the distance. HR higher than typical. Burn - 490 kcal.