Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Dec 31, 2012:

	activity	#	time	miles		km		+m
	Cycling	11	18:10:02	195.24		314.21
	Swimming	4	5:25:00	8.94	(36:22)	14.38	(22:36)
	Weights, Core & Balance	5	3:45:00
	Running	3	2:39:04	9.17	(17:21)	14.75	(10:47)	44
	Hockey	2	1:05:00
	Total	23	31:04:06	213.34		343.34		44
	[1-5]	23	30:54:06
averages - weight:153.5lbs

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Monday Dec 31, 2012 #

5 PM

Running 28:56 [3] 5.0 km (5:47 / km)
ahr:140 shoes: Mizuno Wave Creation Model 13

Resolution Run. Keep even pace with brace on. Felt good!

Sunday Dec 30, 2012 #

2 PM

Cycling (Wind Trainer R2) 1:45:22 [3] 34.28 km (3:04 / km)
ahr:114 max:145 shoes: Northwave Road Shoes

Friday Dec 28, 2012 #

5 PM

Cycling (Wind Trainer R2) 1:20:37 [3] 26.0 km (3:06 / km)
ahr:117 max:149 shoes: Northwave Road Shoes

Burn - 630 kcal.

Wednesday Dec 26, 2012 #

11 AM

Cycling (Wind Trainer R2) 1:30:00 [3] 31.9 km (2:49 / km)
weight:155lbs shoes: Northwave Road Shoes

Aubrey Routine: 15:00 warm up. 2 x (18:00 at level 2, 7:00 at Level 3, 5:00 rest) 5 x 3:00 pyramid. Cool down with some 1 legged drills.

Monday Dec 24, 2012 #

9 AM

Running 1:35:00 [3] 5.0 km (19:00 / km) +25m 18:32 / km
shoes: Mizuno Wave Creation Model 13

Light run / walk.

Weights, Core & Balance 50:00 [3]

Regular, weights, core & knee workout!

Sunday Dec 23, 2012 #

10 AM

Cycling (Wind Trainer R2) 2:05:00 [3] 41.9 km (2:59 / km)
shoes: Northwave Road Shoes

Aubrey Routine: 15:00 warm up 2x (3 x 5:00 cadence increase 3 x 5:00 gear increase) 7 x 3:00 pyramid, gear and cadence increases. Cool down. Legs felt okay

Saturday Dec 22, 2012 #

8 AM

Weights, Core & Balance (Knees & Arms) 20:00 [3]
weight:152lbs

Moderate workout

Thursday Dec 20, 2012 #

6 AM

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

M TC Swim Warm up - 200 mix, 200 pull, 4 x 50 kick, 4 x 50 touch / swim 4 x 50 descending Main Set - 12 x 50 descending, 11 x 25, 10 x 50 tempo, 9 x 25, 4 x 50 fast, 3 x 25, 2 x 50 all out, 25 fly
Technique was poor but got through the routine.

5 PM

Cycling 1:15:00 [3] 28.0 km (2:41 / km)
shoes: Northwave Road Shoes

Aubrey Routine: 15:00 warm up. 2 x(19:00 Zone 2, 6:00 Zone 3, 5:00 zone 1) Legs were tired but still willing!

Wednesday Dec 19, 2012 #

6 AM

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

Full, weight, core and knee workouts. Strength was good after being lax lately!

Tuesday Dec 18, 2012 #

6 AM

Swimming 1:20:00 [3] 3.15 km (25:24 / km)

MTC Swim. Warm up - 200 mix, 3 x 50 kick, 2 x100 pull, 4 x 50 sidekick/swim 4 X 50 descending. Main Set - 400 swim, 6 x 50 touch/swim, 400 pull, 6 x 50 back/free, 300 swim, 4 x50 catch up/swim, 200 pull, 50 easy.
Slow and weak core plus bad technique after a week off

5 PM

Cycling (Wind Trainer) 1:15:00 [3]
shoes: Northwave Road Shoes

Aubrey workout on R2! 15:00 warm up! 2 x (20:00 Zone 2 high, 5:00 Zone 3 high, 5:00 zone 1) .
Legs strength and feel on the Addict R2 seems to be improving!

Sunday Dec 16, 2012 #

8 AM

Cycling 2:05:00 [3]
shoes: Northwave Road Shoes

Ourland Cycle with Aubrey. Tough 2 sets of 5 x 5:00 increasing cadence then gear and 7 x 3:00 varying both. Burn over 600 kcal. second class on New Scott.

Thursday Dec 13, 2012 #

5 AM

Hockey 35:00 [3]
shoes: Koho 3380

Okay game!

Wednesday Dec 12, 2012 #

6 AM

Weights, Core & Balance 45:00 [3]

Arm, knees and core

Tuesday Dec 11, 2012 #

7 PM

Cycling (Wind Trainer) 1:20:00 [3] 25.0 km (3:12 / km)
shoes: Northwave Road Shoes

Ourland Cycle. Varying tempo ride! Slight cold. First ride on the Addict R2. Burn - 600 kcal.

Sunday Dec 9, 2012 #

8 AM

Cycling (Wind Trainer) 1:54:47 56.33 km (2:02 / km)
ahr:111 max:139 shoes: Exustar Road Bike Shoes

Ourland Cycling with Coach Aubrey. 5 minute on and off sets into zone 4. legs felt good! Burn -700 kcal.

Saturday Dec 8, 2012 #

12 PM

Running (Trails) 35:08 4.75 km (7:24 / km) +19m 7:15 / km
ahr:124 max:152 shoes: Mizuno Wave Creation Model 13

Easy run with brace. Felt okay but some leg soreness after!

Thursday Dec 6, 2012 #

6 AM

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

MTC Swim Warm up - 2 x (200 mix, 100 pull scull 25, 100 side kick/swim, 100 shoulder touch swim) Main set - 10 x 50 fast, 400 pull, 8 x 50 fast, 200 pull, 6 x 50 fast, 100 pull, 50 fast Cool down 50 easy.
Speed was okay but not great. 1st Set on 0:53, 2nd set on 0:53, 3rd Set on 0:54 but slowed to 0:57, last one on 0:55.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

First game using a brace. Felt fine and skated good!

Wednesday Dec 5, 2012 #

6 AM

Weights, Core & Balance 50:00 [3]

Full weight, core & knee work out but kept moderate intensity!

Tuesday Dec 4, 2012 #

6 AM

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

MTC Swim Warm up - 200 mix, 200 pull, 200 kick, 4 x 50 shoulder touch/ swim, 4 x 50 sidekick /swim, 4 x50 descending. Main - 100 swim, 100 pull, 200 swim, 2 x 100 zipper/swim, 300 swim, 3 x100 pull scull 25, 400 swim, 4 x 100 pull. Cool down - 50 easy.
Start okay with steady 100 on 1:50, 200 on 3:50, 300 on 5:50 but slowed to 400 on 8:10. Core sync of a bit.

Cycling (Wind Trainer) 1:24:16 [3] 30.1 km (2:48 / km)
ahr:113 max:142 shoes: Exustar Road Bike Shoes

Ourland Cycling. Tempo work ou!. Left leg was a bit sore above knee. Burn 590 kcal

Sunday Dec 2, 2012 #

8 AM

Cycling 2:15:00 40.7 km (3:19 / km)
shoes: Exustar Road Bike Shoes

Ourland Cycle with Coach Aubrey 4 sets. 1st - 2 x 1 legged drills 5:00 each leg, 2nd 1:00 on 1:00 rest 10 times, 3rd 1:50 on, 1:00 off 10 times and 4 set pyramid 4 climbs from 3:00 to 0:45 and revers.
The technique set early on carried well throughout the workout.

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