Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Jun 16, 2007:

activity

time

miles

Orienteering

5:02:10

7.95

(37:59)

12.8

(23:36)

29 /

38c

76%

Cycling

3:04:00

29.43

(6:15)

47.36

(3:53)

Swimming

3:00:00

4.35

(41:23)

7.0

(25:43)

Weights, Core & Balance

1:05:00

Total

12:11:10

41.73

67.16

29 /

38c

76%

averages - sleep:7.3 rhr:48 weight:147lbs

4:09

0:00

» now

Saturday Jun 16, 2007 #

Orienteering race (Middle Distance) 1:50:00 [4] *** 4.5 km (24:27 / km)
spiked:8/14c slept:7.5 shoes: Hi Tec Magma Run

Nav-Stock Middle distance race. Poor start getting the feel for the map. Hit most of the controls in good order after until #6. Got influence by the crowd and went off bearing. I was correct. #7 was in dense bush and missed it but hit on recovery. Spiked 8 & 9. Overshoot 10 on a bearing but recovered with time loss. Decided to run trail to 11 but got way off line. Got lost and had to run back to find a recognizable spot and soon hit 11. Finished okay but previous losses were big.

Orienteering race (Sprint) 25:10 [3] *** 2.3 km (10:57 / km)
spiked:12/14c shoes: Hi Tec Magma Run

Nav Stock sprint at Bass Lake Park. Started out slow and went on the wrong bearing at 4. Major error resulted in slow time. Just started to get warmed up and the race was over.

Middle #2 - Splits

Sprint - Splits

Friday Jun 15, 2007 #

Event: Nav-Stock

Orienteering (Flagging) 1:30:00 [2] ** 3.0 km (30:00 / km)
slept:8.0 shoes: Hi Tec Magma Run

Put out flags & lights for the model and Night-O. Had trouble finding the course location as the directions were wrong on the web page.

Orienteering (Score-O) 1:17:00 [3] ** 3.0 km (25:40 / km)
spiked:9/10c shoes: Hi Tec Magma Run

Walk - run the Night-O to get an idea on my speed with a preconception of the course and a good plan of attack. Still missed one control as a ridge approach was used as I know the ravine route was quite difficult. It was difficult to find the reentrant from the ridge though. Should have been able to do the entire course in 1 hour.

Thursday Jun 14, 2007 #

Swimming 1:30:00 [3] 3.5 km (25:43 / km)

MTC Swim with Coach Stephanie. Skill poor as I tried to adapt my style to improve breathing and kicking. Did not work other than slowing me down.

Tuesday Jun 12, 2007 #

Swimming 1:30:00 [3] 3.5 km (25:43 / km)
slept:6.25

MTC Swim with Coach Ken. Warm up 200m pull, 200m kick with fins, 200m double touch & 200m breast/free. 100m pull, 100 ml kick with fins, 100m single arm and 100m fast. Main set: 5 x 200 m on pace :30 rest, 1000m Locomotive :5/25m, 200m cooldown, 25m breast, 25m back, 25m scull and 25m back.

Arms were tired but core strength was good. 1:43 for fast 100m. 200's - 4:00, 3:59, 3:55, 3:50, 3:45 Ken was suggesting I get a snorkle to improve streamline. Still not fitting my breathing well into my stroke.

Monday Jun 11, 2007 #

Note
rhr:48 slept:6.5

Ah!, a day off to do some bench orienteering!!

Sunday Jun 10, 2007 #

Cycling (Muntain Bike) 1:45:00 [2] 20.7 km (5:04 / km)
slept:8.0 weight:147lbs shoes: Specialized Comp Mountain Pro

Albion Hills tune up ride for the Summer Solstice. Rode the red trail + S7 for a warm up. 8.4 km in 40 minutes. Started second loop riding most of the single track. Just started S4 when my chain broke. First time using chain break. Gave up on S4 but went to S5. 3/4 through it chain broke again. Was more careful reassembling but was now down 4 links and decided to avoid top ring. Seemed okay so started S6 and was doing fine until I noticed I was missing a front bike light. Did a few circles around the area but it was gone. Headed for vehicle for trip to the bike shop.

This area looks good for the SS. Single tracks are tough but fun with beautiful arboreal forest sections. Have to be careful at night though. They have big black arrows on various trees. Perhaps this is the proposed route. Seems to use a lot of the single track trails.

C • 24 Hr Race Route 1

Cycling 59:00 [2] 17.0 km (3:28 / km)
shoes: Specialized Comp Mountain Pro

Got a new chain put on by the local bike shop so went for a ride to ensure the chain stretch on the old chain had not messed up the rear cassette. All gears were great. Cycled in higher gears a lot to stretch the new chain. No problems with the cassette. Ran 2 loops of Oakville's Avonhead trail.

Cycling warm up/down (Vertical Life Cycle) 20:00 [2] 6.0 mi (3:20 / mi)
shoes: New Balance Cross Trainers

Warm for weights.

Weights, Core & Balance (Legs & Arms) 45:00 [5]
shoes: New Balance Cross Trainers

Did all machines 1 set of 10 at maximum weight, then did -2 until muscle fatigue.

Weights, Core & Balance 10:00 [4]

Core on a ball. Felt pretty good. Did dips with 10 lb weight easily. Likely due to increased use of core swimming.

Weights, Core & Balance 10:00 [3]

Finished of the day with a good general leg and arm stretch.

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