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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Cycling8 14:22:29 182.15(4:44) 293.14(2:57)
  Swimming6 7:13:23 11.57(37:27) 18.63(23:16)
  Hockey2 1:25:00
  Weights, Core & Balance3 1:00:00
  Total19 24:00:52 193.72 311.76
  [1-5]13 16:01:07

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Tuesday Dec 31, 2013 #

3 PM

Cycling (Wind R2) 1:11:31 intensity: (3:17 @0) + (8:56 @1) + (5:06 @2) + (4:21 @3) + (21:52 @4) + (27:59 @5) 15.99 mi (4:28 / mi)
ahr:130 max:147 shoes: Northwave Road Shoes

Aerobase 37.0 DVD

Sunday Dec 29, 2013 #

10 AM

Cycling 1:00:00 intensity: (6:49 @0) + (11:12 @1) + (4:38 @2) + (3:59 @3) + (17:04 @4) + (16:18 @5) 20.45 km (2:56 / km)
ahr:128 max:149 shoes: Northwave Road Shoes

Aerobase 28.0 DVD. Starts with 1:00 sets and goes down to 0:15 on and 0:05 off. Legs okay after long break!

Cycling (Wind R2) 1:00:00 intensity: (6:49 @0) + (11:12 @1) + (4:38 @2) + (3:59 @3) + (17:04 @4) + (16:18 @5) 20.45 km (2:56 / km)
ahr:128 max:149 shoes: Northwave Road Shoes

Saturday Dec 28, 2013 #

10 AM

Weights, Core & Balance 20:00 [3]

Did a light core workout as back was better.

Sunday Dec 22, 2013 #

8 AM

Weights, Core & Balance 10:00 [3]

Cycling was cancelled as the CC power was off. Shoveled driveway and hurt back!

Thursday Dec 19, 2013 #

5 AM

Hockey 40:00 [3]
shoes: Koho 3380

Okay skate, just before Christmas break! Last skate with G. Smith.
6 AM

Swimming 1:02:25 [0] 2.33 km (26:50 / km)

MTC Swim. Shortened as the life guards were late and the alarms were "on" 12 Days of Christmas theme.

Not the greatest swim!

Tuesday Dec 17, 2013 #

5 AM

Swimming 1:16:59 [0] 3.3 km (23:20 / km)

MTC Swim Warm up - 12 x 100, 2 mix, 2 kick, 2 pull, 2 drill, 2 bk/fr & 2 swim. Main set - 10 x 200, 2 swim, 2 swim 25 sidekick, 2 pull, 2 swim 25 catchup, 2 swim, 100 cool down fr/bk/br/fr.
Not speed today! Could not get core connect. Best time about 3:56 for 200.
6 PM

Cycling (Wind R2) 1:37:47 intensity: (6:40 @0) + (35:19 @1) + (11:03 @2) + (5:38 @3) + (25:49 @4) + (13:18 @5) 33.12 km (2:57 / km)
ahr:121 max:150 shoes: Northwave Road Shoes

Ourland Cycling

Sunday Dec 15, 2013 #

8 AM

Cycling 1:58:38 intensity: (14:43 @0) + (25:33 @1) + (10:11 @2) + (13:44 @3) + (42:18 @4) + (12:09 @5) 39.89 km (2:58 / km)
ahr:120 max:146 shoes: Northwave Road Shoes

Ourland Cycling 3 sets increasing cadence, 2 sets gear increase. Legs felt a bit tired.

Thursday Dec 12, 2013 #

5 AM

Swimming 1:11:30 [0] 3.3 km (21:40 / km)

MTC Swim Warm up - 300 mix, 6 x 50 kick, 200 pull, 4 x 50 scull/ swim, 100 swim, 2 x 25 fast/easy. Main set - 10 x 50 fast, 200 pull easy, 8 x 50 fast, 200 pull easy, 6 x 50 fast, 200 pull easy, 4 x 50 fast, 100 pull easy, 50 fast
Kept 50 on 0:53 for set 1, 0:54 2nd set, 0:55 3rd set and 0:57 for last one. Could not get a straight glide on my left side. Working on fly kick to streamline stroke.

Tuesday Dec 10, 2013 #

6 AM

Swimming 1:12:49 [0] 3.15 km (23:07 / km)

MTC Swim Warm up - 200 mix, 150 kick, 200 pull, 200 side kick swim. 200 bk/fr, br/fr, 200 swim main Set - 400 , 2 x 200 pull, 100 pull scull 50, 100 shark fin 50, 100 swim, 100 pull, 400, 2 x 200 pull
Speed was okay if I pushed it. 1st 400 on 8:03, 2nd on 7:46. Loaded up on the front end for the 2nd set. Glide not good and missing fly kick.
7 PM

Cycling (Wind R2) 1:32:00 [3] 32.8 km (2:48 / km)
shoes: Northwave Road Shoes

Sunday Dec 8, 2013 #

8 AM

Cycling 2:14:50 intensity: (6:18 @0) + (40:51 @1) + (17:02 @2) + (36:32 @3) + (31:49 @4) + (2:18 @5) 46.73 km (2:53 / km)
ahr:118 max:143 shoes: Northwave Road Shoes

Ourland Cycle. Set #1 - Pyramid adding a gear but decreasing time from 5:00 1:00 and back. Power set - Start at 10:00 adding a gear decreasing to 9 , 8, 7, 6 and 5 minutes with 3:00 rest. 6 x 0:30 spin ups.

Saturday Dec 7, 2013 #

2 PM

Weights, Core & Balance 30:00 [3]

basic core routine to strengthen back and abs.

Thursday Dec 5, 2013 #

6 AM

Swimming 1:07:59 [0] 3.15 km (21:35 / km)

MTC Swim Warm up - 20 0mix, 150 kick, 200 pull, 2 x 100 drill, 200 fr/bk Main Set - 4 x (200, 4 x100, 100) 200. Cool down - 100.
Speed was off drafting. Had a 3:45 twice but 3:55 leading, Yeech!
5 PM

Hockey 45:00 [3]
shoes: Koho 3380

Low on players, so had to do longer shifts!

Tuesday Dec 3, 2013 #

6 AM

Swimming 1:21:41 [0] 3.4 km (24:01 / km)

MTC Swim 1200 warm up. Main Set - 2 x ( 100 m, 200 pull, 3 x 100, 400 fast)
1st 400 on 8:20, 2nd on 7:58, 2nd 100 on 1:50.
7 PM

Cycling 1:33:38 intensity: (1:02 @0) + (29:42 @1) + (14:48 @2) + (12:08 @3) + (23:47 @4) + (12:11 @5) 30.27 km (3:06 / km)
ahr:122 max:150 shoes: Northwave Road Shoes

Ourland Cycling. Legs felt good.

Sunday Dec 1, 2013 #

8 AM

Cycling (Wind R2) 2:14:05 intensity: (44 @0) + (54:05 @1) + (26:25 @2) + (14:54 @3) + (29:51 @4) + (8:06 @5) 43.68 km (3:04 / km)
ahr:118 max:149 shoes: Northwave Road Shoes

Ourland Session with Aubrey.

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