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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Feb 10, 2007:

activity # timemileskm+m
  Swimming3 4:20:00 5.41(48:06) 8.7(29:53)
  Orienteering1 2:10:008 /12c66%
  Cycling1 2:00:00 41.51(2:53) 66.8(1:48)
  Hockey2 1:05:00
  Weights, Core & Balance1 57:00
  Aerobic1 53:00 2.7(19:38) 4.34(12:12)
  Running1 20:00
  Total5 11:45:00 49.61 79.858 /12c66%
averages - sleep:7.5 rhr:48 weight:154lbs

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SuMoTuWeThFrSa

Saturday Feb 10, 2007 #

Orienteering (Snowshoeing) 2:10:00 [1] ***
spiked:8/12c slept:8.0 shoes: Salomon XA Pro

On GHO Canada GHO Bronte Creek training map. Excellent training for navigating by vegetation changes only. Snow was not deep but needed practice on snowshoes. Temperature - 5°C but sunny.

Friday Feb 9, 2007 #

Hockey 35:00 [3]
slept:8.0 shoes: Koho 3380

Nice game as we had wingers that played position and could carry the puck for quick outlet passes. Final score 5 -1. The one goal was a fluke, a floater that just deflected off the goalie's trapper. Stopped a lot of puckks from the points playing defense. New skates are still stiff but glide great. Could not shoot from the point on net though. Ice Dogs and Raptors won. Chicken wings after were prepared just right after bad batches in the last few weeks.

Thursday Feb 8, 2007 #

Swimming 1:35:00 [3] 3.6 km (26:23 / km)
slept:7.0

MTC Swim with Coach Stephanie. No lane attendance other than I. 300m warm up shark and 9 switch kick with fins. 200m finger drag and swim. 50 x 50m, 10 at 1:15 pace, 10 breathing every 4 strokes, 10 kicking, 10 fast 25m and cruise and 10 finish on 1:15 pace. 200m cruise, 2 x 100m on 2:15 pace, 100m best time (1:50) and 2 x 50m cool down. Felt pretty good. Got 50 m time down to :53 typically, :57. With few in the pool worked on low head in water and little surface break to breathe plus body roll for hydrodynamics.

Hockey 30:00 [4]
shoes: Koho 3360

Got switched to the red team but still won 4 - 3 though there was some dispute. Scored one goal.

Tuesday Feb 6, 2007 #

Swimming 1:35:00 [3] 4.1 km (23:10 / km)
slept:7.25 weight:153lbs

MTC Swim with Coach Ken. 40 x 100 m on 2:20 pace time. Swam #1 & #2 in 2:05, # 3 2:00, #9 2:00. All the rest were below 2 minutes. Swim time for #40 was 1:54. Worked on getting a slight body roll throughout strokes and keeping legs together. Head still wobbles around quite a bit but try to keep it lower and still. Relaxed fingers with a slight spread gave best speed. Arm bend and abs pull was best. Dropped and pushed harder off walls during turns. Likely could do a 2:15 pace time but relaxed and concentrated on technique. Lanes were sparse perhaps due to Sunday's core workout or cold temperature.

Aerobic (Elliptical) 53:00 [2] 2.7 mi (19:38 / mi)
shoes: New Balance Cross Trainers

Warm up.

Weights, Core & Balance (Legs & Arms) 30:00 [5]
shoes: New Balance Cross Trainers

Arms felt good after 4 km swim this morning. Sets of 10 at maximum weight. 12 if I had something left.

Weights, Core & Balance (Ball) 12:00 [3]
shoes: New Balance Cross Trainers

Sets of high, lower and middle abs on the ball.

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

Getting better standing one legged on Bossus, regular or inverted.

Monday Feb 5, 2007 #

Note
rhr:48 slept:7.5 weight:155lbs (rest day)

Excellent ribs at the local Super Bowl party.

Sunday Feb 4, 2007 #

Swimming (Core & Lengths) 1:10:00 [3] 1.0 km (1:10:00 / km)
slept:7.5

MTC Swim with Coach Ken. 250m pull warm up. Alternate 20 sit ups, reverse and lower plank and front and side plank motion. 75 m frestyle after each set

Cycling (Wind Trainer Road Bike) 2:00:00 [4] 66.8 km (1:48 / km)
shoes: Louis Garneau Baja

MTC Cycling with Johnny B. Power and hill climbing sets. Start alternating top gear 3 minutes, drop 3 and spin quick 3 minutes and rest. Pushing maximum gear, dropping 3 gears, slow gear addition for 8 minute sets. Fogged the windows by 9:15 pm but outside temperature -11°C.

Running 20:00 [2]
shoes: Asics Nimbus VI

Ran in the -10°C from pool to Thomas Street and back. Too much gear on and started to overheat on return. Pool showers felt like sauna after.

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