Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Dec 15, 2007:

activity

time

miles

Swimming

3:25:00

4.78

(42:51)

7.7

(26:37)

Cycling

2:10:00

47.41

(2:45)

76.29

(1:42)

Weights, Core & Balance

2:05:00

Running

1:30:21

9.56

(9:27)

15.39

(5:52)

Hockey

1:05:00

Aerobic

25:00

1.18

(21:11)

1.9

(13:09)

Total

10:40:21

62.93

101.28

averages - sleep:7.7 weight:145lbs

3:55

0:00

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Friday Dec 14, 2007 #

Hockey 35:00 [3]
slept:7.5 shoes: Koho 3380

Friday night hockey. Played forward and skated well but I stumbled a lot. Have to check out my skates. It may be just that the longer blades and high platform and throw off my motions compared to the KOHO 3360's.

Thursday Dec 13, 2007 #

Swimming 1:45:00 [3] 3.7 km (28:23 / km)
slept:7.5

MTC Swim with Coach Stephanie. Warm up - 400m pull, 50m fist, 50m finger draw. 28 x25 IM with fins, 2 x (6 x 50m free pace decreasing by 0:05) 6 x 100m kick with fins on 2:00, 2 x ( 5 x100m decreasing pace by 0:05) 8 x 25m head first scull. Cool down mix of 25m no breathe, 25m easy and 25m fly for a toatl of 8 x 25m.

Felt a bit slow. First 50m was 0:49 but was up about 0:55 by the finish. The 100m swims were from 1:50 to 1:58. Working on body roll and keeping my head lower but did not feel good. Am finding rolling my legs a bit helps when kicking.

Hockey 30:00 [3]
shoes: Koho 3360

Won the game but the other team was light on good players. Played defense.

Wednesday Dec 12, 2007 #

Cycling (Wind Trainer) 1:00:00 35.5 km (1:41 / km)
slept:7.5 shoes: Louis Garneau Baja

MTC Spin with Coach Steve. Did cadence spins at varying gears. Switched to hydraulic trainer from a magnetic one. As expected, the hydraulic units were 40% tougher, judging from mileage differences. Sweated buckets and legs were tired after heavy weights last night but otherwise fine.

Tuesday Dec 11, 2007 #

Swimming 1:40:00 [3] 4.0 km (25:00 / km)
slept:7.5 weight:145lbs

MTC Swim with Coach Ken. Warm up 3 x 400m pull on 8:30 interval. Main Set 4 x 100m 0:20 rest, 300m swim, 0:30 rest, 300m swim, 0:60 rest, 300m swim, 0:30 rest, 300m swim, 0:60 rest, 4 x 200m 0:40 rest, 4 x 100m 0:20 rest.

Swam first 100m set in 1:43 to 1:53, slower in second set 2:02 to 1:58. 400m pull ranged from 7:15 to 7:05. Shoulders a bit tired by end. New goggles were great! Worked on no cross over, body roll and breathing every 5 or erratically one goggle only above surface!

Aerobic (Elliptical) 25:00 [3] 1.9 km (13:09 / km)
weight:145lbs shoes: New Balance Cross Trainers

Warm up at 14/20.

Weights, Core & Balance (Legs & Arms) 50:00 [5]

Heavy weight sets. 10 at maximum and dropping 1 to 2 notches to exhaustion. Maximum was up a notch from last time.

Running (Treadmill) 35:00 [2] 2.85 mi (12:17 / mi)

Random run on 10/20. Right knee a bit stiff at start but warmed up nicely.

Weights, Core & Balance 10:00 [4]

First core routine since strained lower back. Felt pretty good and should be ready for full power soon.

Weights, Core & Balance 15:00 [3]

Good long leg stretch. Balance on Bossus was poor.

Monday Dec 10, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 35.0 km (1:43 / km)
slept:8.0 weight:145lbs shoes: Louis Garneau Baja

MTC Cycle with Coach Steve. Relaxation cycle. Felt except outer quads were a bit tight.

Note

Platelet Donation. BP 132/72 Temperature 36.5°C HR - 62 Heart rate and temperature were high but may be due to training changes.

Sunday Dec 9, 2007 #

Event: Egg Nog Jog

Running race (Egg Nog Jog) 55:21 [5] 10.8 km (5:07 / km)
slept:8.0 shoes: Asics Nimbus VI

The 25th Anniversary Egg Nog Jog at Terra Cotta. Always a fun race as it is half down hill and 3/4 uphill. Started out too far back in the pack so was tailgunning for the entire race. Smile Mile time was 7:42. Yeech slow, indicates back of the pack start. My quads seemed up to the challenge. Walk/run the worst hill at about 10% grade. Afterwards powered home. 10 km in 51:42. Felt good but was only 24th out of 49 in 50 to 54 category, 155/524 total. The roads on the second were icy with sand and gravel. Hamstrings were a bit tight. Tried to keep head and arms lower as advised in C3 clinic. Cool by the end but the right choice in clothing layers, one thermal fleeze and a synthetic top, toque and mitts.

C • math 3

Cycling warm up/down (Lifecycle Vertical) 10:00 [1] 3.6 mi (2:47 / mi)
shoes: New Balance Cross Trainers

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

Easier weight set after this morning's run.

Weights, Core & Balance 20:00 [3]

What I really came in for, a long leg stretch. Did some balance work and the post run exercises including ankle workouts from yesterday's clinic.

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