Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Feb 9, 2008:

activity

time

miles

Swimming

4:20:00

7.59

(34:15)

12.22

(21:17)

Cycling

4:00:00

55.92

(4:17)

90.0

(2:40)

Weights, Core & Balance

1:35:00

Aerobic

1:03:00

3.5

(18:00)

5.63

(11:11)

Running

48:00

4.61

(10:25)

7.41

(6:28)

Hockey

40:00

Total

12:26:00

71.62

115.26

averages - sleep:7.1 rhr:47 weight:148lbs

3:45

0:00

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Friday Feb 8, 2008 #

Aerobic warm up/down (Elliptical) 18:00 [3] 1.0 mi (18:00 / mi)
ahr:76 max:89 rhr:47 slept:6.0 weight:148lbs shoes: New Balance Cross Trainers

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

Arms sets of and leg sets of 100 on machines. Still a bit weak.

Weights, Core & Balance 10:00 [3]

Nice leg stretch to be ready for hockey.

Thursday Feb 7, 2008 #

Swimming 1:30:00 [3] 3.65 km (24:39 / km)
slept:7.75 weight:148lbs

MTC Swim with Coach Stephanie. Attendance light due to more snow but the drive was easier as more people booked off. Warm 200m easy swim, 200m with fins kick/swim, 200m fist/swim. Main set 12 x 50m IM, 20 x100m (1st 10 on 2:10, 2nd on 2:05) 2 x 200m pull 50m fly cool down.

Swam the 100m's in 1:55 to 1:58 at cruise. Streamline could have been better but had no trouble at that pace. Likely could have gone faster but was trying to aligne head after massage.

Hockey 40:00 [3]
shoes: Koho 3360

Another tied game but had a good skate!

Wednesday Feb 6, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 22.0 km (2:44 / km)
ahr:119 max:143 slept:7.25 shoes: Louis Garneau Baja

MTC spin with Coach Steve. Started with cadence work 100 to 130 rpm for 5 sets. had trouble hitting rpm as not warmed up. 5 sets of power max gear for 2 minutes and 100 rpm light gear for same, followed by 1 minute rest. last sets, progressive cadence spin three times 100 to 120 rpm.

Legs felt good for doing weights last night but HR was low.

Note

Second visit to the massage therapist to see how the muscle balancing exercises are working. Left lower back is better but still weaker than the right. Continue to strengthen left side and stay away from abs work out. It is myth according to mt that abs strengthening helps the back. Change exercise slightly, instead of superman on left side with arms out front change arms to the side. This is to counteract the stronger front chest muscles from swimming. Easier to hold longer in first attempt. Had neck looked at and mt found it very tight with lots of trigger point. Neck felt better after swimming.

Tuesday Feb 5, 2008 #

Swimming 1:35:00 [3] 3.9 km (24:22 / km)
slept:7.5 weight:148lbs

MTC Swim with Coach Melissa. 350 m warm up breathing 3, 5, 7, & 9, 300m pull, 200m kick and 2 x50m fly/back Main set - 1000m cruise decreasing, 500m negative split, 250m fast. 2 x 50m on 1:15, 3 x 100m on 2:15, 500m paddles and pull, 300m free with fins.

1km time - 19:05, 500 m 1st 250 5:00, 2nd 250 4:45, 250m fast 4:40 Felt okay after warm up. Worked on getting left arm more consistent and breathing to that side more.

Aerobic (Elliptical) 45:00 [3] 2.5 mi (18:00 / mi)
shoes: New Balance Cross Trainers

Felt pretty good doing a random workout on 15/25.

C • I'll bet you looked pretty, too! 3

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

Felt a bit weak after taking weeks off because of the back injury. The back was fine. Did light weights for legs but 100 reps.

Running (Threadmill) 18:00 [3] 1.5 mi (12:00 / mi)

Light run after weights. A bit tired but joints seemed fine.

Monday Feb 4, 2008 #

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

MTC Spin with Coach Steve. Felt a bit tired but was able to do the mixed power and cadence set.

Sunday Feb 3, 2008 #

Swimming 1:15:00 [3] 2.9 mi (25:52 / mi)

MTC Swim with Coach Melissa. 200m choice free and back. 3 x 300m swim on 5:40, 5:55 and 5.25 350m paddle & pull, 2 x 300m same. 3 x100m on 2:00, 3 x 100m on 1:55, 3 x100m on 1:50.

Never hit cruise on final 100m and should have been faster

Cycling 2:00:00 [3] 45.0 km (2:40 / km)
ahr:132 max:154 shoes: Louis Garneau Baja

MTC Swim with Johnny B. Cadence and power work my favorite. Legs felt okay after missing a spin class but skating hard at hockey.

Running 30:00 [3] 5.0 km (6:00 / km)

Ran up to Britannia and back on Glen Erin. Fast pace but legs felt good after a few weeks off.

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