Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Jan 26, 2008:

activity

time

miles

Cycling

4:00:00

56.54

(4:15)

91.0

(2:38)

Orienteering

2:50:00

11 /

11c

100%

Swimming

2:30:00

5.73

(26:11)

9.22

(16:16)

Aerobic

1:20:00

5.36

(14:55)

8.63

(9:16)

Hockey

20:00

Weights, Core & Balance

15:00

Total

11:15:00

67.64

108.85

11 /

11c

100%

averages - sleep:10.2 weight:145lbs

3:45

0:00

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Saturday Jan 26, 2008 #

Event: Stars Winter Adventure Race

Orienteering race (A/R Ski SnowShoe) 2:50:00 [3] *
spiked:11/11c

Stars Winter A/R. First time ever skate skiing. Felt pretty good as back was reasonable. More to follow.

Thursday Jan 24, 2008 #

Hockey 20:00 [3]
shoes: Koho 3360

Legs felt better though back was still a little tight. We won the game and I got a goal.

Wednesday Jan 23, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 23.0 km (2:37 / km)
ahr:122 max:145 shoes: Louis Garneau Baja

MTC spin with Coach Steve. 472 kcal by HR Monitor. Cadence work at start and changed to power with cadence. Legs felt tired so took it easy.

Tuesday Jan 22, 2008 #

Swimming 1:30:00 [3] 4.05 mi (22:13 / mi)
slept:7.5

MTC Swim with Coach Ken. Warm up 2 x 400m pull Main set 4 x 200m backstroke with fins, 6 x 150m on 3:00 pace time. 2 x (300m - 150m back fins - 300m) Cool down - 50 m fly.

Had perhaps a trace of a cold but felt good in the pool. 150m times 2:45 to 2:52. Had roll cruise mode working not bad. On finned backstroke counted 3 from the flag not 4 so never hit the wall on turn.

Aerobic (Elliptical) 40:00 [3] 3.5 mi (11:26 / mi)
slept:7.5 shoes: New Balance Cross Trainers

Did random 12/20 on an elliptical. Upper legs felt tired likely from back compensation but otherwise good.

Weights, Core & Balance (Legs & Back) 10:00 [3]
weight:145lbs

Worked on strengthening back and legs with static stretches and isolation exercises. After workout weight was 145 with shoes on. Seems low so I eat after after words.

Monday Jan 21, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 24.5 km (2:27 / km)
ahr:117 max:144 slept:7.5 shoes: Louis Garneau Baja

MTC Spin with Coach Steve. 520 kcal. Cadence and power work.

Legs felt a bit tired.

Sunday Jan 20, 2008 #

Swimming 1:00:00 [3] 2.7 km (22:13 / km)
slept:8.0

MTC Swim with Coach Ken. 8 x 100 m pull warm rest 0:15, 400m swim with fins, 6 x 50m IM with 0:30 rest, 12 x 100m with 0:15 rest.

Has trouble with my roll. With so many people in the lane, tended to lift my head too much. 100m times ranged from 1:45 to 1:55. Not bad but never go a good cruise going.

Cycling (Wind Trainer) 2:00:00 [3] 43.5 km (2:46 / km)
ahr:133 max:156 shoes: Louis Garneau Baja

MTC Spin with Johnny B. A variety of cadence and power work. Took it a bit easy as I could not go aero. HR monitor - 1154 kcal. Seems high. On power cadence sets, was going up to 145 to 150 and dropping to 120 on rest intervals. Gave up on trying to get right leg to track correct so tried for a more vertical track. Large cycling shorts seams were bugging me.

Aerobic (Elliptical) 40:00 [3] 3.0 km (13:20 / km)
weight:145lbs shoes: New Balance Cross Trainers

ORC elliptical session as I was recommended not to run. Did 13/20 on random. Legs were tired but not bad. Weights seemed a bit low but may water loss though I drank 3 bottles (2.25l cycling)

Weights, Core & Balance 5:00 [3]

Light leg stretch and left back exercise set.

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