Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Jan 20, 2007:

activity

time

miles

Swimming

4:40:00

5.37

(52:06)

8.65

(32:22)

Cycling

2:00:00

27.03

(4:26)

43.5

(2:46)

Orienteering

1:30:00

3.42

(26:20)

5.5

(16:22)

9 /

11c

81%

Hockey

1:10:00

Weights, Core & Balance

1:10:00

Aerobic

13:30

2.34

(5:46)

3.77

(3:35)

Total

10:43:30

38.16

61.42

9 /

11c

81%

averages - sleep:8.5 rhr:52 weight:154lbs

3:15

0:00

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Saturday Jan 20, 2007 #

Orienteering 1:30:00 [1] ** 5.5 km (16:22 / km) +75m 15:19 / km
spiked:9/11c slept:7.5 shoes: Adidas CornerBlitz

Modified GHO Ancaster Creek Training loops to stay on north side of the creek as crossing was not worth it at -10°C temperatures. Light training to enjoy the sunny conditions and rugged terrain.

Friday Jan 19, 2007 #

Hockey 35:00 [3]
rhr:51 slept:7.0 shoes: Koho 3380

First game on new skates. Skates were very stiff and blades were a bit longer but felt okay. Speed was good but did not do any quick cuts. Lost 5-4 but scored 1 goal playiing defense.

Thursday Jan 18, 2007 #

Swimming 1:40:00 [3] 3.1 km (32:15 / km)
rhr:53 slept:7.5 weight:153lbs

MTC training with Stephanie. Started with 200 m, finger drag and close fist 50's. Next 300 m kicks, 9 kick switch with breath and dolphin 50's. Next 400 m build 50's. Next 10 x 50, 25 R or L arm only, 25 fast back. Next 10 x 100m on 2:40 pace time, next 10 x 5 1:15 pace time descending swim time for each 5. Start dragging legs for 1:10 swim time and decreased to 58 seconds. Was able to drop to 52 seconds on last 25 as seemed to get better streamline and arm bend on entry. Warm down, back stroke with board to improve stroke elegancy, feet forward and head forward sculling on back for wrist, shoulder power. Was going to practice flip turns but arms were dead so did double arm back stroke return.

Hockey 35:00 [4]
shoes: Koho 3360

Won the game 7 - 5 and scored a goal though missed my usual 3 or 4. New one piece stick felt great. The winger on the other line was taking sort shifts so I was quite tired by 3/4 of the way through the game.

Wednesday Jan 17, 2007 #

Aerobic (Elliptical) 30 [1] 1.5 mi (20 / mi)
slept:6.75 weight:153lbs shoes: New Balance Cross Trainers

Light warm up for core & stretch. Saving legs for hockey games later in week, arms for swimming.

Weights, Core & Balance (Ball) 15:00 [3]
shoes: New Balance Cross Trainers

Started with ab machines and then head raises and torso raises on a ball. After back tweak playing hockey, have been holding off on core routines but time to get back into it.

Weights, Core & Balance (Bosus) 10:00 [3]
shoes: New Balance Cross Trainers

Continuing to do single leg blances on the Bosus. Starting doing sets on round and flat side plus heel raises to improve ankle strength.

Tuesday Jan 16, 2007 #

Swimming 1:45:00 [3] 3.55 km (29:35 / km)
slept:8.0 weight:154lbs

MTC workout with Coach Ken. Started with 200 x 4 with side stroke, over and unders, fist open and breathing to one side. Followed by kicking 600m, BS and DT, half locomotion and finished with 15 100's on a 2:40 pace time. 100's felt bad as technique never settled down and swim time never got below 1:55. Varied arm technique but head and legs never became synchronized.

Weights, Core & Balance (Legs & Arms) 35:00 [4]
shoes: New Balance Cross Trainers

Arms were tired after swimming but did usual machine workout of 1 set 10 reps at maximum weight.

Aerobic (Elliptical) 13:00 [4] 0.84 mi (15:28 / mi)
shoes: New Balance Cross Trainers

Warm-up

Weights, Core & Balance 10:00 [2]

Continuing to do Bosus balance work.

Monday Jan 15, 2007 #

Note
rhr:47 slept:7.0 (rest day)

Four days of leg workouts is a row of higher intensity means a day off! Has dinner at Bombay Grill to get latest canoeing and hiking trip updates from DC. Indian cuisine was quite good though on the hotter side.

Sunday Jan 14, 2007 #

Swimming (Technique) 1:15:00 [3] 2.0 km (37:30 / km)
rhr:55 slept:7.75 weight:155lbs

First MTC Swimming winter session: 20 minute constant swim warm up. 300 m side stroke, 300 m over & under kbl, 300 m turn and double touch kbv and 4 x 25 sprint, vertical kick 60 seconds & 25 relax. Coach Ken

Cycling (Road Bike Wind Trainer) 2:00:00 [3] 43.5 km (2:46 / km)
slept:7.75 weight:155lbs shoes: Louis Garneau Baja

MTC with Steve: First hour technique and second hour strength variable hill climb. Legs too tired from previous 4 days so could not hit 90 cadence so tried to maintain speed at 25 to 30 kmh.

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