Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Apr 28, 2007:

activity

time

miles

Cycling

4:40:00

52.69

(5:19)

84.8

(3:18)

Swimming

3:15:00

4.75

(41:01)

7.65

(25:29)

Aerobic

1:58:00

7.5

(15:44)

12.07

(9:47)

Weights, Core & Balance

1:15:00

Hockey

35:00

Running

35:00

3.11

(11:16)

5.0

(7:00)

Total

12:18:00

68.05

109.52

averages - sleep:7.9 rhr:46 weight:148.3lbs

3:15

0:00

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Friday Apr 27, 2007 #

Running 35:00 [2] 5.0 km (7:00 / km) +50m 6:40 / km
rhr:46 slept:7.0 weight:148lbs shoes: Asics Nimbus VI

Light run around High Park.

Aerobic (Elliptical) 18:00 [2] 1.0 mi (18:00 / mi)
shoes: New Balance Cross Trainers

Warm up for weights.

Weights, Core & Balance (Legs & Arms) 30:00 [3]

Did a lighter weight work out. 1 set of 20 reps with Max -2 weight on every machine.

Weights, Core & Balance 10:00 [3]

Been slack lately on doing core. Did a hundred each of lower , middle and high abs small crunches on a ball.

Weights, Core & Balance 15:00 [3]

Balance on Bossus bal was not too good after a few weeks of not doing this routine. Longer leg and arm stretch after.

Thursday Apr 26, 2007 #

Swimming 1:45:00 [3] 4.0 km (26:15 / km)
rhr:46

MTC Swim with Coach Stephanie. 200 warmup single arm only for each 25m 300m kick with fins mix it up.10 x 25 Golf, 3 x 400 m swim on 8:45 pace time, 4 x 50m descending on 1:15 , 2 x 400m on 8:45, 6 x 50m on 1:15 descending, 1 x 400 m & 4 x 50m, 250m cool down. Felt pretty good. First 400m on 7:50 but slowred to 8:12 by last 400m. Swimming 3rd got down to 47 on golf. (Strokes + Time) Technique did not fell great but using full face googles.

Cycling (Mountain Bike) 1:30:00 [2] 24.8 km (3:38 / km)
shoes: Specialized Comp Mountain Pro

Light ride up the Glen Erin Trail and back before the rain started.

Wednesday Apr 25, 2007 #

Aerobic (Elliptical) 50:00 [3] 3.0 mi (16:40 / mi)
rhr:46 slept:9.0 weight:149lbs shoes: New Balance Cross Trainers

Light cardio work out!

Weights, Core & Balance (Legs only) 10:00 [2]

Tuesday Apr 24, 2007 #

Swimming 1:30:00 [3] 3.65 km (24:39 / km)
slept:8.0

MTC Swim with Coach Ken. Warmup 800m various strokes, 100m free with board, 100m breast with board, 100m back with board, repeat sans board, 50m of each and 50m of fly to finish, 2 x100 on 2:20 pace. 600m of kicking with fins, no board, variety of front, back, fly, side and 9 kick switch done. 4 x 100m descending on 2:30, 400 m pull breathing 3, 5 , 7 & 9. 6 x 100 on 2:20 descending for first 3. 200m back stroke 4 x 100m on 2:15 at race pace and 50m cooldown.

Arms felt great after little work since last Thursday's swim. Swim times erratic but could cruise at 1:55 for 100 m and swam one at 1:47. Told to try to get right arm pit rotated more into water on stroke entry.

Hockey 35:00 [3]
shoes: Koho 3380

Got beat again. The white team does not seem to have the ability versus the dark.

Monday Apr 23, 2007 #

Aerobic (Elliptical) 50:00 [2] 3.5 mi (14:17 / mi)
slept:7.5 weight:148lbs shoes: New Balance Cross Trainers

Light workout after the Paris to Ancaster 60 km. Felt pretty good, perhaps should have done more.

Weights, Core & Balance 10:00 [3]

Long leg stretch. Tight quads.

Sunday Apr 22, 2007 #

Event: Paris to Ancaster Mountain Bike Race

Cycling race 3:10:00 [5] 60.0 km (3:10 / km)
rhr:46 slept:8.0 weight:148lbs shoes: Specialized Comp Mountain Pro

Paris to Ancaster 60 km Mountain Bike race. Largest field ever and it showed. Major congestion stoppages caused about 15 minutes in delays. Great weather brought out the crowds. Not enough cadence work on the mountain bike so did a max power race, running in high gear and low cadence. Seemed to work but may have used too much energy. Started to lose a quad on the left leg near the finish. Lost big time near the end as the rear rire went flat on Martins Road after the last mud slide. Too late in the race to change it so just rode it in but was useless on the hills. Lost about 50 places. Great training though! Have to work on higher cadence biking in the future. Gimpy left ankle after the race but fine with ice. That ankle is only good for about 10 miles of road running.

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