Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Swimming	11	14:35:00	23.57	(37:07)	37.94	(23:04)
	Cycling	6	6:09:20	76.86	(4:48)	123.7	(2:59)
	Orienteering	4	5:25:21	19.07	(17:04)	30.69	(10:36)	509	38 /	59c	64%
	Weights, Core & Balance	4	2:50:00
	Running	4	2:46:30	17.81	(9:21)	28.66	(5:49)	139
	Trekking	2	1:13:00	4.62	(15:49)	7.43	(9:50)	66
	Hockey	3	1:10:00
	Total	32	34:09:11	141.93		228.42		714	38 /	59c	64%
	[1-5]	32	32:58:34
averages - weight:151.6lbs

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Tuesday Oct 30, 2012 #

6 AM

Swimming 1:25:00 [3] 3.45 km (24:38 / km)

MTC Swim Warm up - 300 mix, 6 x 50 kick with fins, 200 pull, 4 x 50 scull / swim, 200 mix, 4 x 50 sidekick swim. Main Set - 2 x 50 easy fast, 100 swim, 2 x100 pull easy fast, 200 swim, 2 x 150 pull easy fast, 300 swim, 2 x 200 pull easy fast, 400 swim Cool down - 50
Started out fast but lost form. 100 on 1:50, 200 on 3:55, 300 on 6:05, 400 on 8:15. Pull speed was good below 0:55 per 50m.

7 PM

Weights, Core & Balance 1:00:00 [3]
weight:151lbs

Moderate session getting back into it!

Sunday Oct 28, 2012 #

6 AM

Swimming 1:10:00 [3] 2.6 km (26:55 / km)

MTC Swim. Warm up - 200 no free, 200 pull, 4 x50 kick, 4 x50 breathe 3,5, 7&9 Main Set - 3 x 200 breathe 3, 5, 100 easy 3 x 200 pull Cool Down 4 x 100 kick /swim 200 easy
Okay but neck and head were poor.

9 AM

Orienteering 3:11:28 *** 13.98 km (13:42 / km) +277m 12:28 / km
ahr:120 max:178 spiked:10/17c shoes: Inov8 Oroc 280 O Spikes

Peak to Peak: Started out well but the weather got quite bad. Okay to CP 4 but my glasses started to fog badly and by CP6, I had taken them off. S Went into the bush too early for CP5 and saw 15. Went to it and back to CP5, 3:00 error. 4:00 error to CP6 when we went off at the wrong stream bed. Went too far down the road to 7, 2:00 error. Okay to 8 but too the long way to CP9 and then found after wandering around a bit that it was in the wrong spot. The map indicated at the north end of the ditch and it was below the south end. Walked by it the first time looking up the ditch. Too tough to re-orientate in the featureless bowl. Cost us 12:00. Fine to 11 but TD was getting really cold. No problem to 12, 13, 14 and 15. Mistake to 16, thinking we could not see the upper trail and bushwacking. Found the control okay though the valley distinction was doubious but this is not orienteering.. Back down the long trail to CP 17 and home. Time and distance above includes the walk to the start. Race time - 2:51.

Saturday Oct 27, 2012 #

7 AM

Cycling (Wind Trainer) 1:40:00 [3] 30.0 km (3:20 / km)
shoes: Exustar Road Bike Shoes

DVD training, Technique, Aerobase & Power.

Thursday Oct 25, 2012 #

6 AM

Swimming 1:25:00 [3] 3.25 km (26:09 / km)

MTC Swim warm up - 200 mix, 200 pull, 100 mix, 100 pull, 4 x 50 kick with fins, 4 x 50 descending. Main - 2x ( 100 fast, 100 pull, 2 x 100 fast, 150pull, 3 x 100 fast, 200 pull) Cool down 2 x 50 bk/fr, 50 easy.
Started okay with 1:47 100m. Kept them all below 2:00 but slowed to about 1:57 for the 2nd set. Lost form after the 1st set. just could not get front glide and leg straight afterwards.

Hockey 20:00 [3]
shoes: Koho 3380

Sloppy game!

Tuesday Oct 23, 2012 #

6 AM

Swimming 1:20:00 [3] 3.4 km (23:32 / km)

MTC Swim Warm up - 300 mixed, 200 pull, 4 x 50 kick, 100 pull, 2 x 50 easy/fast Mian - 400 dps free, 400 pull, 400 dps, 400 pull scull, 400 dps, 2 x 100 fast Cool down 100 easy
Best 400 - 7:47 Stroke started out okay keeping legs and body aligned but fall apart with time.

5 PM

Running (Treadmill) 20:00 [3] 1.6 mi (12:30 / mi)

Light run on the treadmill. Was doing fine until right calf went at about 19 minutes.

6 PM

Weights, Core & Balance 30:00 [3]

Light workout trying to stay away from calves.

Sunday Oct 21, 2012 #

10 AM

Cycling (Wind Trainer) 1:22:20 [3] 29.5 km (2:47 / km)
ahr:128 max:172 shoes: Exustar Road Bike Shoes

Aerobase workout. Burn -720 kcal. Legs were okay!

Swimming 1:10:00 [3] 3.0 mi (23:20 / mi)

MTC Swim Warm up - 200 mix, 4 x50 kick, 200 pull, 6 x 50 drill/swim Main set - 2 x 200 pull, 50 kick, 3 x150 swim, 50 kick, 4 x100 fast, 50 kick, 2 x 200 pull/swim. Cool down - 6 x 50 finger drill with fins.
Okay swim. 150 on 2:50 to 3:00.

Saturday Oct 20, 2012 #

10 AM

Weights, Core & Balance 1:00:00 [3]

Start back into weight and core routine easy, low weight.

Thursday Oct 18, 2012 #

6 AM

Swimming 1:20:00 [3] 3.05 mi (26:14 / mi)
weight:152lbs

MTC Swim 300 mix, 200 pull, 100 kick, 4 x50 shoulder touch, swim 6 x 50 fast/ easy Main 3 x (150 fast, 100 pull, 100 fast, 100 pull, 50 fast, 2 x 50 bk/fr, 25 fast, 25 easy) Cool down - 100 easy
Not fast, only about 0:55 per 50. Worked on technique.

5 PM

Hockey 20:00 [3]
shoes: Koho 3380

Right leg a little tight but was able to skate okay!

Tuesday Oct 16, 2012 #

6 AM

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

MTC Swim Warm up - 200 mix, 200 pull, 4 x 50 kick with fins, 6 x 50 1-3 descending Main - 4 x 75 side kick 50, swim 25. 300 swim, 2 x 250 scull 25 swim 100, 4 x 100 zipper fast 25, 400 swim, 300 pull Cool down - 100 easy
Started to get the core connection back. Was able to stay at 2:00 for 100 m or lower.

4 PM

Trekking 49:10 5.28 km (9:19 / km) +29m 9:04 / km
ahr:103 max:180 weight:150lbs shoes: Mizuno Wave Creation Model 13

Right calf went tight after 2.5 km so walked home briskly!

Monday Oct 15, 2012 #

5 PM

Cycling (Wind Trainer) 44:00 [3] 16.2 km (2:43 / km)
ahr:113 max:136 weight:151lbs shoes: Exustar Road Bike Shoes

Uphill Grind DVD. Legs were okay though my right calf was a little stiff.

Saturday Oct 13, 2012 #

10 AM

Cycling (Wind Trainer) 40:00 [3] 11.2 km (3:34 / km)
ahr:89 max:123 weight:152lbs shoes: Exustar Road Bike Shoes

Very easy technique ride with right calf still tight!

Friday Oct 12, 2012 #

8 PM

Running race (Trail) 1:00:50 9.48 km (6:25 / km) +75m 6:10 / km
ahr:139 max:156 shoes: Mizuno Wave Creation Model 13

Felt good to start but right calf went stiff after the downhill at 6 km. Limped home. 7 minutes slower than last year but not my worst time ever.

Thursday Oct 11, 2012 #

6 AM

Swimming 1:20:00 [3] 3.1 km (25:48 / km)

MTC Swim Warm up - 300 mixed, 4 x 50 kick with fins, 200 pull, 8 x 50 bk/fr, br/fr, 4 x50 fast / easy, 4 x50 descending Main - 100 fast, 2 x 50 desc. 2 x 100 fast, 4 x 50 descending, 3 x 100 fast, 200 pull, 100 fast, 2 x 50 desc. 2 x 100 fast, 4 x 50 descending, 100 fast. Cool down 100 easy.
Technique was bad and never got any better. Hit 1:53 for 100 fast though.

Wednesday Oct 10, 2012 #

4 PM

Running (Trails) 43:10 4.03 mi (10:43 / mi) +34m 10:26 / mi
ahr:128 max:164 weight:152lbs shoes: Mizuno Wave Creation Model 13

Moderate run Right knee okay.

Tuesday Oct 9, 2012 #

6 AM

Swimming 1:20:00 [3] 3.05 km (26:14 / km)

MTC Swim Warm up - 300 mixed 2 x 50 kick with fins, 200 pull, 4 x 50 sidekick/swim, 6 x 50 descending 1 -3 Main Set -400 swim, 2 x 200 last 25 zipper, 4 x 100 descending 400 swim. Cooldown 50 easy
Did not swim above my technique. Tried to get slim. Was able to to 1:55 for last 100. Otherwise much slower.

5 PM

Cycling (Wind Trainer) 1:00:00 [3] 21.8 km (2:45 / km)
ahr:125 weight:152lbs shoes: Exustar Road Bike Shoes

Aerobase workout from DVD.

6 PM

Weights, Core & Balance 20:00 [3]

Light weight and core routine to get back into that.

Sunday Oct 7, 2012 #

9 AM

Trekking 23:50 1.34 mi (17:49 / mi) +37m 16:24 / mi
ahr:126 max:186 shoes: Inov8 Oroc 280 O Spikes

Easy walk to start!

10 AM

Orienteering (Ont Long Champs) 1:19:31 **** 5.39 mi (14:45 / mi) +115m 13:50 / mi
ahr:113 max:158 spiked:7/14c weight:152lbs shoes: Inov8 Oroc 280 O Spikes

Sloopy race. Started poor taking cross country to ! and missed it. Good to 2, 3, 4 and 5. Bobbled 6 no description! Slow to head 9, Bingo control. Okay to 10, slow to 11 and 12. Blow 13, took a northerly route when meant to to go south. Slow to 14 also. Just not on my game!!

Saturday Oct 6, 2012 #

Event: 2012 Ontario Orienteering Championships

10 AM

Orienteering (Ontario Middle Champs) 35:45 *** 5.22 km (6:51 / km) +100m 6:15 / km
ahr:137 max:196 spiked:12/15c weight:152lbs shoes: Inov8 Oroc 280 O Spikes

Started good. Bobble on the way to 7, slow to 11 and 13. Okay run in general. 5th out 14. GPX includes jog to the start.

4 PM

Orienteering (Ontario Sprint Champs) 18:37 *** 2.82 km (6:37 / km) +17m 6:25 / km
ahr:132 max:181 spiked:9/13c shoes: Inov8 Oroc 280 O Spikes

Ontario Sprint Champs. Tried to warm up but still slow to start race. Two bobbles at 4 and 6 and one bad route choice. Error about 1:30.

Thursday Oct 4, 2012 #

6 AM

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

MTC Swim Warm up - 300 mixed, 4 x 50 kick, 200 pull, 4 x 50 descending, 2 x 50 slow/fast. Main Set - 300 dps, 2 x 150 50 pick up, 300 dps, 3 x100 descending, 200 steady, 2 x 100 pull, 200 steady, 2 x 50 slow, fast Cool Down - 4 x 50 bk/free, br/free.
Technique sucks and core tired. Stretched tendon left knee meant no push off wall.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

First winter season game!

Wednesday Oct 3, 2012 #

5 PM

Cycling (Wind Trainer) 43:00 [3] 15.0 km (2:52 / km)
shoes: Exustar Road Bike Shoes

Recharge. Legs felt good. Burn -300 kcal

Tuesday Oct 2, 2012 #

6 AM

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

MTC Swim: Start of the Fall session. Warm up - 200 mix, 4 x 50 kick with fins, 200 pull, 4 x 50 descending Main - 400 steady, 2 x 150 pull, 75 shoulder touch, 200 last 100 fast, 4 x 50 descending, 4 x 100 descending, 3 x 100 descending. Cool down 50 br/free 50 back/free 2 x 50 scull / swim
Slow after off over a month. Core and collar bone noticeable tired. 400 on 8:07. Could not get much below :57 per 50. Time to work on technique!!

5 PM

Running (Trail) 42:30 [3] 6.29 mi (6:45 / mi) +30m 6:39 / mi
shoes: Mizuno Wave Creation Model 13

Tough start but picked up speed as I went on! Slight right knee ache but good overall.

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