Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Mar 31, 2013:

activity

time

miles

Cycling

21:33:20

296.25

(4:22)

476.77

(2:43)

Swimming

11:05:00

16.28

(40:51)

26.2

(25:23)

Orienteering

3:54:13

9.36

(25:01)

15.07

(15:32)

227

24 /

28c

85%

Weights, Core & Balance

3:40:00

Trekking

2:01:56

5.85

(20:51)

9.41

(12:57)

3 /

60%

Hockey

1:00:00

Aerobic

45:00

Total

43:59:29

327.74

527.45

290

27 /

33c

81%

[1-5]

41:01:57

averages - rhr:48 weight:148.5lbs

3:50

0:00

» now

Sunday Mar 31, 2013 #

10 AM

Cycling 2:47:01 60.21 km (2:46 / km)
ahr:116 max:135 shoes: Northwave Road Shoes

Mountain Climbing Simulation: 5 x 0:90 one legged drills, 40 at Zone 4, 2 x 20 at Zone 4, 10 x 0:30 & 5 gear descend.
Felt off! Burn only - 950 kcal. Maybe too much breakfast or too much legs yesterday or down a pint of blood.

Saturday Mar 30, 2013 #

9 AM

Orienteering 2:17:32 ** 11.1 km (12:23 / km) +213m 11:18 / km
ahr:121 max:159 spiked:21/23c weight:146lbs shoes: Inov8 Oroc 280 O Spikes

Going okay until #3 on the second loop. Forgot where I was and almost went to 4. Got disoriented and #3 was a bingo control. Wasted about 10:00. Still a mess to #4 but straightened things out after. Burn 1430 kcal.

Friday Mar 29, 2013 #

3 AM

Aerobic (Yoga) 45:00 [1]
weight:147lbs

Light runner's yoga!

Thursday Mar 28, 2013 #

6 AM

Swimming 1:10:00 [3] 2.95 km (23:44 / km)
weight:148lbs

MTC Swim Warm - 50 easy, 100 pull, 4 x 50 kick, 4 x 50 descending. Main set - 100 fast, 200 pull, 2 x 100 fast, 200 pull, 3 x 100 fast, 200 pull, 4 x 100 fast, 200 pull, 5 x 100 fast 50 cool down.
Start out okay hitting 1:50 100 but was feeling the loos of 1 pint and 12% aerobic loss by the 4 x 100 and dropped lead. Still hit 1:55 but last 50 was tough. Nice core connection early on but big muscle need lots of O2.

7 PM

Cycling 1:32:40 35.28 km (2:38 / km)
ahr:102 max:143 shoes: Northwave Road Shoes

Ourland Cycling. 5 x 10:00 Zone 4. Legs were good!

Tuesday Mar 26, 2013 #

6 AM

Swimming 1:25:00 [3] 3.6 km (23:37 / km)

MTC Swim Warm up - 400 mix, 2 x 150 pull, 3 x 50 kick, 4 x 50, 4 x 25 fast. Main Set - 500 swim, 5 x 100 pull, 400 swim, 4 x 100 pull descending, 300 swim, 3 x 100 pull (50 shoulder in middle) Cool down - 50 easy
Started to get core pull back. 500 on 9:41, 400 on 8:00, 300 on 6:00.

7 PM

Cycling 1:42:14 35.02 km (2:55 / km)
ahr:115 max:151 weight:148lbs shoes: Northwave Road Shoes

Ourland Cycling Energy okay!

Sunday Mar 24, 2013 #

8 AM

Cycling 2:40:33 60.02 km (2:40 / km)
ahr:121 max:151 weight:149lbs shoes: Northwave Road Shoes

Ourland Cycling. 40:00 Zone 4, toughest session yet!

2 PM

Weights, Core & Balance 40:00 [3]

Arms and core routine only!

Thursday Mar 21, 2013 #

6 AM

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

MTC Swim Warm up - 400, 4 x 50 kick, 100 pull, 200 mix, 100 pull, 4 x 50 slow/fast Main Set 2 x (200, 2 x 100 fast, 150 pull, 4 x 50 fast) 200, 2 x 100, 150 pull)
Terrible form. 200 on 3:55 to start and 100 in1:50 and just got slower.

5 PM

Hockey 30:00 [3]
weight:149lbs shoes: Koho 3380

Great skate!

Tuesday Mar 19, 2013 #

6 AM

Swimming 1:25:00 [3] 3.5 km (24:17 / km)

MTC Swim Warm up - 400 mix, 4 x 50 kick, 200 pull, 4 x 50 br,bk/fr, 4 x 50 descending. Main 400 swim, 2 x 200, 4 x 100 (pull, bk/fr/br/fr, pull, bk/fr/br/fr), 400 swim, 2 x 200, 4 x 100 (pull, bk/fr/br/fr, pull, bk/fr/br/fr)
Slow today, not core connect. 400 on 8:05, 200 on 7:55 best.

7 PM

Cycling (Wind Trainer R2) 1:34:58 22.4 mi (4:14 / mi)
ahr:124 max:151 weight:149lbs shoes: Northwave Road Shoes

Ourland Training. First Session 10, 8, 6, 4, 2 with 2 rest and increasing effort. Second pyramid + a gear every 3:00 for 4 gears. Legs felt better the further got into the sets.

Sunday Mar 17, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:41:38 54.78 km (2:57 / km)
ahr:117 max:151 weight:148lbs shoes: Northwave Road Shoes

Ourland Training. Mixed workout, starting with one legged drills, two pyramids, one cadence and one gear increases and a long session at the end of mixed strength and endurance. Burn - 1640 kcal.

1 PM

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

Full blown routine. Strength was good and no after effects1

Saturday Mar 16, 2013 #

9 AM

Trekking 1:41:56 [0] *** 6.61 km (15:25 / km) +53m 14:50 / km
spiked:3/5c weight:149lbs shoes: Merrel Gortex Hiking Boots

O Training at Rocky Ridge. Started out okay but ribbons missing for 1 & 2. Got off track to 3. Nice day in the woods though!

Thursday Mar 14, 2013 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

MTC Swim Warm up - 400 mix, 3 x 50 kick, 200 pull, 4 x 50 descending Main - 200 swim, 5 x 100 tempo, 200 pull, 10 x 50 tempo, 200 pull, 3 x100 tempo, 100 br/fr/bk/fr, 3 x 5- tempo, 100 br/fr/bk/fr, 50 easy
Technique was bad. First 100s on 1:53 to 1:55, lat 50s on 0:57, Need to work on glide and core connect.

Tuesday Mar 12, 2013 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC Swim Warm up - 200 mix, 3 x 50 kick board, 2 x 100 swim, 4 x 50 descending, 200 pull, 150 mix Main - 500 swim, 2 x 250 pull, 400 swim, 2 x 200 swim, 300 swim, 150 swim Cool Down - 50 easy
Arms and core never got together. 500m on 9:37, 400 on 8:00 and 300m on 6:10.

7 PM

Cycling (Wind Trainer R2) 1:27:47 35.03 km (2:30 / km)
ahr:128 max:150 weight:149lbs shoes: Northwave Road Shoes

Ourland Cycling. Felt tired in warmup but hit pace and burnt 1100 cal.

Sunday Mar 10, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:42:37 37.45 mi (4:21 / mi)
ahr:122 max:154 weight:149lbs shoes: Northwave Road Shoes

Ourland Cycle. 4 x 20 sets at zone 4 or above! Did not feel great but made it through the routine.

2 PM

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

The full blown workout! Felt okay but not as focused as should be.

Saturday Mar 9, 2013 #

9 AM

Trekking (Walking) 20:00 [1] 2.8 km (7:09 / km) +10m 7:01 / km
weight:149lbs shoes: Merrel Gortex Hiking Boots

Easy walk in the woods.

Thursday Mar 7, 2013 #

6 AM

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

MTC Swim. Warm up - 300 mix, 4 x 50 sidekick / swim, 200 pull, 3 x 50 kick with board Main Set - 4 x 100 fast, 300 pull, 3 x 100 fast, 200 pull, 2 x 100 fast, 100 pull, 100 fast, 50 float, 6 x 50 fast, 100 pull, 4 x 50 fast Cool down - 100 easy.
Speed was better but form was not there. Right arm was a little sore but concentrated on entry and was fine. Fast 100 - 1:47, slow to 1:55. Fast 50 - 0:55

5 PM

Hockey 30:00 [3]
weight:149lbs shoes: Koho 3380

Good skate! Okay game!

Tuesday Mar 5, 2013 #

6 AM

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

MTC Swim Warm up - 400 mix, 4 x50 kick, 4 x 500 descending, 4 x 40 sidekick / swim, 4 x 5o descending. Main Set - 200 swim, 200 scull/swim, 200 swim, 200 shoulder / swim, 200 swim, 200 pull, 200 catchup / swim, 200 pull, 200 side kick / swim, 200 pull. Col down - 50 easy
Poor form and core. Best 200 was only - 3:57.

7 PM

Cycling 1:33:16 35.02 km (2:40 / km)
ahr:118 max:145 shoes: Northwave Road Shoes

Ourland Cycling: 1 legged warm up followed by 2 x 15:00 Pyramid, 20:00 zone 4. Tired to start but legs came around by the end. Very tired afterwords.

Sunday Mar 3, 2013 #

8 AM

Cycling (Wind Trainer R2) 2:50:36 40.45 mi (4:13 / mi)
ahr:123 max:148 weight:150lbs shoes: Northwave Road Shoes

Ourland Cycling 3 sets of spin ups followed by 4 x 20:00 Zone 4. Felt okay and seemed to pick up speed in 3rd set on. Burn 1350 kcal.

3 PM

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

The full Monty, Arms, legs, knees and core. Okay after cycling!

Saturday Mar 2, 2013 #

9 AM

Orienteering 1:36:41 ***** 3.97 km (24:22 / km) +14m 23:57 / km
ahr:108 max:134 spiked:3/5c rhr:48 weight:149lbs shoes: Merrel Gortex Hiking Boots

Training at Rocky Ridge. Did a freestyle loop, 10, 9, 11, 7 & 8 and home! Burn -790 kcal. Messed up 11 trying to get ahead of a couple with a rambunctious dog. Went int the bush at wrong intersection. Slow progress in general!

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