Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	Orienteering	7	10:29:46	16.71		26.9		925	44 /	68c	64%
	Adventure Racing	7	9:10:00	10.6		17.06		500
	Swimming	5	6:55:00	10.85	(38:15)	17.46	(23:46)
	Cycling	4	6:49:00	111.23	(3:41)	179.0	(2:17)	350
	Running	3	3:02:00	19.3	(9:26)	31.06	(5:52)	110
	Weights, Core & Balance	4	1:45:00
	Hockey	3	1:40:00
	Baseball	2	20:00
	Total	32	40:10:46	168.69		271.48		1885	44 /	68c	64%
averages - weight:152.5lbs

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Sunday Jul 31, 2011 #

8 AM

Cycling 1:58:00 [3] 50.6 km (2:20 / km) +100m 2:19 / km
shoes: Carnac TRS7

Road ride circle route! Legs felt fine!

Saturday Jul 30, 2011 #

8 AM

Running (Trails) 1:03:00 [3] 7.0 mi (9:00 / mi) +40m 8:51 / mi
shoes: New Balance Baddeley 850

Felt okay on the regular CTC route!

Friday Jul 29, 2011 #

5 PM

Weights, Core & Balance 20:00 [3]
shoes: Nimbus 10

Moderate core work out go maintain abs and back strength.

Thursday Jul 28, 2011 #

6 AM

Swimming 1:25:00 [3] 3.15 km (26:59 / km)

MTC Swim Warm up - 3 x 200 mixed swim, kick and pull, 4 x 50 build, 8 x 25 fast / easy Main Set - 5 x 200 fast 50 / smooth 150, 100 easy, 5 x 200 smooth 150 / fast 50 Cool down - 50 easy
Technique was the worst. No speed or not much exercise but still did 3.15 km. Head and legs are too low, no roll and arms are entering the water over my head, no snap or core transfer. Decided to get a few TI books to go back to my older form without the S arms.

6 PM

Baseball 10:00 [3]

Humid but a victory!

Tuesday Jul 26, 2011 #

6 AM

Swimming 1:20:00 [3] 3.2 km (25:00 / km)
weight:155lbs

MTC Swim posted by Barry. Warm up - 300 mixed, 200 pull, 100 drill, 8 x 25 kick with fins, 8 x 25 fast / breast, back Main Set - 4 x 300 steady, 50 easy, 2 x 400 pull, breathe 3, 5, 7 & 9. Cool down 150 no free.
First swim after break. Sluggish form and technique.

Hockey 35:00 [3]
shoes: Koho 3380

Hot day for skating and legs were pretty tired by the end.

Sunday Jul 24, 2011 #

10 AM

Orienteering race 1:09:59 [3] 2.1 km (33:20 / km) +150m 24:33 / km
spiked:6/11c shoes: Addidas Corner Blitz 8

COC Middle. Started out okay but did not pick a good attack point for CP2 and missed it until I used a "S" shaped clearing. Slow to CP3 and off line to CP4. Slow correcting but much worse to CP5 hitting the lake way off line. Correction was fine to 5 and more luck using swamps to 6, 7, 8 and 9. Slow to 10 but reasonable run home.
Better than my long! After CP2 concentrated on fine navigation to just survive on a very difficult course.

COC Middle (WRE) Course 7 - Splits

Saturday Jul 23, 2011 #

10 AM

Orienteering race 2:43:59 [4] 7.0 km (23:26 / km) +150m 21:10 / km
spiked:8/11c shoes: Addidas Corner Blitz 8

COC Long. Slow steady start to CP 1 by trail. Use CP4 as drop off point for CP2. 30 second bobble to CP2. CP3 and 4 were straight forward. 3:00 error at CP5, trying to find the control. Poor attack point. Major problem to CP7. Left the trail early in a very technical section and wandered around for an hour. Finally went back to the trail and hit the CP using fine point to point navigation. No problem coming home.
Okay until the major strategical error at 7. Need to bail and retry sooner!

COC Long Course 7 - Splits

Friday Jul 22, 2011 #

6 PM

Orienteering race 21:46 [4] *** 2.1 km (10:22 / km)
spiked:7/11c shoes: Addidas Corner Blitz 8

COC Sprint. Poor start on control 1 but okay after words until bobble at CP 11.

COC Sprint (WRE) Course 3 - Splits

Thursday Jul 21, 2011 #

Adventure Racing (Trekking) 30:00 [3]
shoes: New Balance Baddeley 850

Trails on Skagway to Whitehorse

Wednesday Jul 20, 2011 #

12 PM

Adventure Racing (Trekiing) 45:00 [3]

British Columbia mountain plateau trail

Adventure Racing (Trekking) 1:00:00 [3]

Rock Glacier Trail Kluane N.P.

2 PM

Adventure Racing (Trekking) 20:00 [3]
shoes: New Balance Baddeley 850

Chilkoot Park

6 PM

Adventure Racing (Tekking) 1:00:00 [3]

Chilkoot State Park Battery Point Trail

Tuesday Jul 19, 2011 #

4 AM

Adventure Racing (Trekking) 1:05:00 [3]

Spruce Bettle Trail, Kluane NP.

4 PM

Adventure Racing (Trekking) 1:00:00 [3]

Kathleen Lake Kluane NP.

Monday Jul 18, 2011 #

10 AM

Orienteering race 16:45 [5]
shoes: Addidas Corner Blitz 8

WCOC Sprint

4 PM

Adventure Racing (Trekking) 2:45:00 [3] 10.6 mi (15:34 / mi) +500m 13:35 / mi
shoes: Merrel Moab Ventilator

Sheep Creek Trial Kluane NP.

Adventure Racing (Trekking) 45:00 [3]
shoes: Merrel Moab Ventilator

Auriol Trail Kluane NP.

WCOC Sprint Course 3 - Splits

Sunday Jul 17, 2011 #

10 AM

Orienteering race (Long Course) 2:17:59 [4] ***** 5.2 km (26:32 / km) +250m 21:24 / km
spiked:7/10c shoes: Addidas Corner Blitz 8

Started okay to CP1 or 2. Decided to take an aggressive cross country route to CP3 when a long trail run would have been easy. Was doing okay using hydro line as reference but got brain fried and bailed east. Hit trail and thought I was in one place but elsewhere. Hit a water control and thought it was mine but did not check the number and it was not. Used it twice more before realizing my error. Relocated to CP3 easily but 1 hour error. CP4, 5 and 6 were not problem. Took a crazy route to CP7 and will it worked, I spent a lot of time at end figuring out where I was. 5:00 error. Rest of the controls were fine but lost too much earlier.
Took a learning gamble and it did not work out. Still was okay but was brain dead, noting the features but not making the correct decisions. Interesting day in the woods though! Failed to break my old record of 1:40 on a control and still finishing well under time.

WCOC Long (WRE) Course 7 - Splits

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

11 AM

Orienteering race (Middle) 54:18 [4] ***** 3.0 km (18:06 / km) +125m 14:59 / km
spiked:8/13c shoes: Addidas Corner Blitz 8

WCOC Middle. Started late and made a mistake at CP1, 2:00 error. Hit trail going to CP2 but went the wrong way. 2:00 error. Hit CP3 but a bit lucky, off course. Slow on trail to CP 4 but fast to 5 and 6. Blow CP7 badly. On line but just missed it and corrections were horrendous. Okay to 8 but slow to 9, 10 and 11.
Overall very sloopy but 3 months since in a competition.

WCOC Middle Course 7 - Splits

Friday Jul 15, 2011 #

12 PM

Orienteering (Model) 2:45:00 [3] ***** 7.5 km (22:00 / km) +250m 18:51 / km
spiked:8/12c shoes: Montrail GTX25

Checked the WCOC model course. Very hills and the terrain was quite different.

Wednesday Jul 13, 2011 #

5 PM

Weights, Core & Balance 20:00 [4]

Core plus arms!

Weights, Core & Balance 25:00 [4]

Arms!

Tuesday Jul 12, 2011 #

6 AM

Swimming 1:20:00 [3] 3.0 km (26:40 / km)

MTC Swim with Coach JJ. Warm up 400 mixed, 4 x50 kick / swim with fins 8 x 25 1/2 fast. Main set - 5 x 400 swim/pull/swim/pull/swim Cool down 200 easy.
swim speed was erratic 8:10 trailing pack, but 8:40 & 8:45 leading. Try adding more "S" to arm stroke.

5 PM

Hockey 30:00 [4]
shoes: Koho 3380

Very hot skate! Puck handling was bad!

Sunday Jul 10, 2011 #

8 AM

Cycling (Roads) 2:02:00 [4] 54.8 km (2:14 / km) +120m 2:12 / km
ahr:116 max:139 weight:150lbs shoes: Carnac TRS7

Pushed the pace as the ride was shorter. Tired legs the next day. Burn - 1050 kcal.

Saturday Jul 9, 2011 #

7 AM

Running (Trails) 1:07:00 [4] 7.0 mi (9:34 / mi) +40m 9:24 / mi
shoes: New Balance Baddeley 850

Longer run than I have been doing. Felt good running uphill but a bit rough coming home. Burn - 650 kcal.

Friday Jul 8, 2011 #

6 AM

Weights, Core & Balance 20:00 [4]
shoes: Nimbus 10

Moderate Core Workout. Core strength seems better! No back issues in a while. Now have to focus on tight line for swimming.

Thursday Jul 7, 2011 #

6 AM

Swimming 1:25:00 [3] 3.05 mi (27:52 / mi)

MTC Swim with Coach JJ. Warm up 200 swim, 200 kick, 200 pull and 200 drill 4 x 50 descending. Main set 4 x 200 on 5:15. 6 x 50 finger drill with fins 600 pull. Cool down 6 x 25 free alt / back/breast/fly 50 easy.
Slow this morning. Erratic in 200's, most about 4:07. Started out okay but 0:05 slower on 2nd and 3rd 50s. Need to work on stiff form in water.

Baseball 10:00 [3]

Poor game in general!

Tuesday Jul 5, 2011 #

Note

Road cycling continues to be dangerous. Just heard of 2 accidents on the weekend, making 3 involving people I know. One woman friend was a Lake Placid pioneer, going back again this year until hit by a driver on Mississauga Road, rumored to be texting while driving. She is in critical condition with a crushed pelvis, head injuries and was in a medically induced coma awaiting surgery. Mississauga Road was our prime LP training route and we often felt surviving the road bike IM training was just luck. Getting to do the race was the bonus!! Yeech! We are all just a long string of fortuitous happenings.

C • Sorry... 1

6 AM

Swimming 1:25:00 [3] 3.2 km (26:34 / km)

MTC Swim with Coach JJ. Warm up - 300 mixed, 6 x 50 kick with fins, 200 pull br 3,5,7,9 4 x50 pull br 3, 5, 7 & 9. 8 x 25 drill / swim. Main set 100 steady, 4 x 25 fast, 200 steady, 4 x 25 fast, 300 steady, 4 x 25 fast, 400 steady, 4 x 25 fast, 300 steady, 4 x 25 fast. Cool Down 100 easy breast / back.
Did not feel fast but worked away on my technique. Fast 25' s were on 0:20 to 0:25.

Hockey 35:00 [5]
shoes: Koho 3380

Though skate but felt good after! We lost tough it was a good game.

Sunday Jul 3, 2011 #

8 AM

Cycling (Roads) 1:45:00 [4] 45.3 km (2:19 / km) +80m 2:18 / km
shoes: New Balance Baddeley 850

Loop route. Wind was tough from the northeast but coming home was fast. Front derailleur would not go down to small chain ring on way home.

Saturday Jul 2, 2011 #

8 AM

Running (Roads) 52:00 [3] 5.3 mi (9:49 / mi) +30m 9:38 / mi
shoes: New Balance Baddeley 850

Started out easy as knees took a while to warm up but finished strong. Usual right knee ache!

Friday Jul 1, 2011 #

8 AM

Cycling (Roads) 1:04:00 [4] 28.3 km (2:16 / km) +50m 2:15 / km
shoes: Carnac TRS7

Speed ride out and back. Slow warm up but was maintaining speed about 30 kmh after. Legs felt fine!.

9 AM

Weights, Core & Balance 20:00 [4]

Felt okay doing core routine after cycling.

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