Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Dec 22, 2007:

activity

time

miles

Swimming

3:15:00

4.88

(39:59)

7.85

(24:50)

Weights, Core & Balance

2:11:00

Cycling

2:00:00

31.07

(3:52)

50.0

(2:24)

Aerobic

1:23:00

5.5

(15:05)

8.85

(9:23)

Hockey

1:05:00

Running

1:00:00

4.75

(12:38)

7.64

(7:51)

Total

10:54:00

46.2

74.35

averages - sleep:7.2 rhr:50 weight:172.2lbs

3:59

0:00

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Friday Dec 21, 2007 #

Hockey 30:00 [3]
slept:8.0 shoes: Koho 3380

Nice game won 6 - 4 in the last few minute. Played forward and scored one cheap goal.

Aerobic (Elliptical) 30:00 [3] 2.5 mi (12:00 / mi)
weight:147lbs shoes: New Balance Cross Trainers

Ran on 12 to warm up for weights.

Weights, Core & Balance (Legs & Arms) 40:00 [4]

Easier set before hockey.

Weights, Core & Balance 10:00 [3]

Stretch before hockey.

Thursday Dec 20, 2007 #

Swimming 1:35:00 [3] 3.3 km (28:47 / km)
rhr:50

MTC Swim with Coach Stephanie. Warm up 400 m free / back 300m kick with fins, right left, fly 12x 25m kick board vertical breathe 7, 500m locomotive pull, 10 x 100m 1-5 descending, 6-10 descending on a 2:30 pace, 12 x 25 No Beathe / head first scull, 100m pull free, 100m back pull, 100m free turn & double touch, 50m breast, 50m free pull. Cooldown 50m fly easy 25m breast & 25m double arm back.

Arms felt okay but had trouble getting head & hips in sync. 100m times 1:58 to 1:45 and 2:03 to 1:45.

Hockey 35:00 [3]
shoes: Koho 3360

Lost the game and played poorly, being responsible for the first 3 goals. Skating was good exercise though.

Wednesday Dec 19, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 25.0 km (2:24 / km)
slept:7.75 shoes: Louis Garneau Baja

MTC Spin with Coach Steve. 4 sets of cadence work at 90, 110, 120, 130 and overspin. 5 sets of power workout, 2 minutes at 70 rpm max gear, 2 minutes at 100 rpm low gear. 3 sets of cadence to finish.

A little tired after yesterday's workouts but survived . Bike set up a 5/8 of a turn. felt a little slippage at higher cadence but likely needed to put more air in the tires.

Tuesday Dec 18, 2007 #

Swimming 1:40:00 [3] 4.55 km (21:59 / km)
slept:7.0

MTC Swim with Coach Ken. Warm 1 km pull, breathe every 5. Sets 600m kick, right, left, back and front. 6 x (150m pull 0:15 rest, 100m hard 0:40 rest) 5 x 200m swim at pace 0:30 rest, 400m swim and 50m cooldown.

Felt good and roll seemed to be improving. 200m times were all below 4 minutes. Was breathing every 5 or as needed but went to 7 for 2 sets. Final 400m was 8:05. First 100m hard was at 0:45 but was swimming second. Slowed to 0:55 by the sixth one but leading.

Aerobic (Elliptical) 30:00 [3] 1.5 mi (20:00 / mi)
shoes: New Balance Cross Trainers

Warm up for weights. Level 14

Weights, Core & Balance (Legs & Arms) 45:00 [5]

Started one notch higher than last week and dropped weight until near exhaustion. Power felt okay.

Running (Treadmill) 35:00 [3] 2.85 mi (12:17 / mi)
weight:247lbs shoes: New Balance Cross Trainers

Easier run on treadmill. Setting - 10, Inclination - 1.5 to 8%

Weights, Core & Balance 12:00 [4]

Ball routine - 4 sets of abs exercises totally 100.

Weights, Core & Balance 17:00 [3]

Bossus ball balance work followed by leg and arm stretches.

Monday Dec 17, 2007 #

Cycling (Wind Trainer) 1:00:00 [3] 25.0 km (2:24 / km)
slept:5.0 weight:148lbs shoes: Louis Garneau Baja

Cycling class with Steve. Delay as Steve had left the key in room yesterday. However, he was able to get in using my multi bike wench. Hydraulic trainer is still tough. I was able to get a 90 to 110 rpm only by dropping to low ring and lower gear. Sweated buckets and legs were tired but good work out. I have to get a heart monitor.

Aerobic (Elliptical) 23:00 [3] 1.5 mi (15:20 / mi)
weight:147lbs shoes: New Balance Cross Trainers

Light warmup at 14 to get ready for running.

Running 25:00 [4] 1.9 mi (13:09 / mi)
shoes: New Balance Cross Trainers

Run on inclination 5.9 to 9.5%. Right knee felt a bit weak but was okay once warmed up.

Weights, Core & Balance 7:00 [3]

Legs stretch after light workout.

Sunday Dec 16, 2007 #

Note
slept:8.0

Was at the Cleveland Browns and Bufflao Bills game in Cleveland. Blizzard and high wind conditions made the stadium bizarre. The view from the Daug Pound was good but the snow and blow made for an interesting game. My nephews had on my excess gear. Cleveland won 8 to 0. Drive home was slow taking 8 hours due to snow and white out conditions. Five snowplows at the Canadian border slowed us to 30 kph. A foot and half of snow on the ground made things difficult at home also.

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