Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Dec 8, 2007:

	activity	#	time	miles		km		+m
	Swimming	4	5:00:00	5.84	(51:22)	9.4	(31:55)
	Cycling	4	4:18:00	68.77		110.68
	Running	3	2:45:00	10.77		17.34
	Weights, Core & Balance	2	1:04:00
	Aerobic	2	43:00	2.33	(18:28)	3.75	(11:28)
	Hockey	1	25:00
	Total	7	14:15:00	87.72		141.17
averages - sleep:8 weight:145.5lbs

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Saturday Dec 8, 2007 #

Swimming 1:00:00 [1] 1.0 km (1:00:00 / km)

C3 McMaster Swim clinic. Excellent event with run and swim sessions to improve technique. Video taping of both run and swim allowed for personal evaluation. My major problem seems to be a "stuck" neck that is affecting both running and swimming. Suggestions are to see a osteopath to correct this problem. May be due to the 3 concussions or the neck injury doing aerobics.

C • Analysis 3

Running 10:00 [1]
shoes: Asics Nimbus VI

Light running to warm up for the C3 run analysis.

Friday Dec 7, 2007 #

Aerobic (Elliptical) 18:00 [2] 0.9 mi (20:00 / mi)
slept:8.0 weight:145lbs shoes: New Balance Cross Trainers

Easy routine for off day.

Cycling (Lifecycle Vertical) 15:00 [2] 5.1 mi (2:56 / mi)

Light spin!

Weights, Core & Balance 12:00 [3]

Balance work and leg stretch.

Thursday Dec 6, 2007 #

Swimming 1:30:00 [3] 3.2 km (28:07 / km)
slept:8.0

MTC Swim with Coach Stephanie. 400 m pull kick board vertical, breath every 5, 300 m drill 25 m finger drag, 25m fist 12 x 25 m 25 m back, 25 m free fast 2 x ( 6x100 m, decreasing pace, 4 x 50m breast / free, 4 x 25m no brreathe) 4 x (25 m fly / 25 m dolphin back with fins) 200 m scull with board head first.

100m times first set 1:52 to 1:48, second set 1:55 to 2:00 to 1:50. Arms felt a little tired and was having trouble with kick roll.

Hockey 25:00 [3]
shoes: Koho 3360

Won the game for a change. My legs felt great after the increased spinning this week. Jump and explosiveness was much better.

Wednesday Dec 5, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 35.4 mi (1:42 / mi)
slept:8.0 weight:145lbs shoes: Louis Garneau Baja

MTC Spin with Coach Steve Hill work set peddling at 90, 100, 110, 120 and maximum cadence. Easy wind trainer but otherwise legs felt fine. May be should bring my hydraulic unit.

Note

Had flu shot at local Zeller's. Nurse was former competitive swimmer who will not even look at water now, let along swim.

Tuesday Dec 4, 2007 #

Swimming 1:30:00 [3] 3.2 km (28:07 / km)
slept:8.0

MTC Swim with Coach Ken Warm up 16 x 50m Butterfly 3 right arm 3 left arm 8 x 100 m kick with fins front / back. Main set 2 x ( 200m pull, 0:20 rest, 150m pull, 0:15 rest, 100m pull, 0:10 aand 50m, rest 0:05, each set faster), 5 x 100m swim with fins on 2:15 pace and 50m butterfly, 100m back, 150m breast and 200m free.

Arms felt fast. Started to get the roll effect when kicking and speed was better. Cramped both Soleus pushing off wall in last free set.

Aerobic (Elliptical) 25:00 [2] 1.43 mi (17:29 / mi)
weight:145lbs shoes: New Balance Cross Trainers

Warmup for weights.

Weights, Core & Balance (Arms and legs) 40:00 [5]

Felt strong and was able to go up in weight compared to last week. One maximum set and went down one notch twice until near exhaustion. Took it easy on legs.

Running (Treadmill) 45:00 [4] 4.87 mi (9:14 / mi)

Fast run at 6 mph on the treadmill, using random setting on 6. Felt good pushing the pace for a change. Ready for the Egg Nog Jog.

Weights, Core & Balance 12:00 [3]

Major stretch of legs after running.

Monday Dec 3, 2007 #

Cycling (Spinning) 1:00:00 [4]
slept:8.0 shoes: Louis Garneau Baja

MTC Spin With Coach Steve. Power sets with low rest times.

Sunday Dec 2, 2007 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)
slept:8.0 weight:147lbs

Warm 400 pull breathe 5, 3 x 200m (1st back/free, 2nd breast /free, 3rd mixed IM) 3 x (100m pull board vertical, 2 x 50m kick, 100m fly single arm 3 per side, 100m IM)

Few out with the heavy snow.

Cycling (Wind Trainer) 2:03:00 [5] 45.5 km (2:42 / km)
shoes: Louis Garneau Baja

MTC Spin with Johnny B. Cadence workout. Various times at 100 rpm +. Main workout 1minute rest, 1 minute at target cadence. Increase to 6 minute at cadence and return.

Legs tired from start with hamstrings weak from hockey but made it through the routine.

Running 1:50:00 [3] 9.5 km (11:35 / km)
shoes: North Face Gore-Tex XCR

Run after cycling. Snow everywhere and all sidewalks were not cleared. Ran to Mississauga Road from pool and down to Eglinton and back. Ran A/R pace through heavy snow where not plowed. Back at the pool, ran up to Thomas and over to Winston Churchill and back. Half the distance was walk / ran in the 5 to 8 inches of snow on the roadside.

Fun and great O training!

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