Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Feb 23, 2008:

activity

time

miles

Swimming

4:15:00

6.34

(40:14)

10.2

(25:00)

Cycling

4:00:00

56.86

(4:13)

91.5

(2:37)

Orienteering

3:01:00

3.73

(48:33)

6.0

(30:10)

18 /

20c

90%

Running

1:58:00

10.7

(11:02)

17.22

(6:51)

Weights, Core & Balance

1:00:00

Hockey

25:00

Aerobic

23:00

1.4

(16:25)

2.25

(10:12)

Total

15:02:00

79.02

127.17

18 /

20c

90%

averages - sleep:7.3 weight:146lbs

4:50

0:00

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Saturday Feb 23, 2008 #

Event: Salomon Snowshoe Raid 3 hour Adventure Run

Orienteering 3:01:00 [4] ** 6.0 km (30:10 / km)
ahr:123 max:151 spiked:18/20c slept:8.0 shoes: Merrel Gortex Hiking Boots

2008 Snow Raid at Horseshoe Valley. Raced as Silence Beckons with RC. We were a bit lay back at the start and it bite us during the race. Both took poles for ease in climbing hills. The snow was not monstorously deep but made things interesting. We made one mistake taking a trail to control 6 when we intended heading for 10. Caused us to reverse our circular traverse and cross our previous path. Hit all the controls on the west side of the road and came in 1 minute late. Our big error was not checking the point values better and while we only missed 5 controls, they total 330, just under half our total of 720. Hitting more of those rather than more low value controls would have helped. Being a sprint 3 hour event, once you start you have little recourse for advanced planning.

Beautiful day in the woods. Burn - 1790 kcalories, 1350 over base. Ascent - 1300 feet Descent - 1250 feet.

Day after looking at route choices, running down the road to control 17 was an opportunity missed.

Thursday Feb 21, 2008 #

Swimming 1:35:00 [3] 3.8 km (25:00 / km)
slept:7.0

MTC Swim with Coach Melissa. 400m swim warm up, 300m choice, 200m kick, 2 x 50m easy/fast 400m kick fin, 3 x 100m kick 400m, 300m, 200m & 100m pad/pull, 400m swim. 300m pull Cool down 50m fly and 50m breast.

Felt good. Body roll was okay and could cruise all day long!

Hockey 25:00 [3]
shoes: Koho 3360

Weird game but won. Sloppy play but other team was short players.

Wednesday Feb 20, 2008 #

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

MTC spin with Coach Steve. Felt pretty good as I had raised my seat an inch and could go aero. Burn was light at 460 kcal. though.

Tuesday Feb 19, 2008 #

Swimming 1:30:00 [3] 3.9 km (23:05 / km)
slept:7.5

MTC Swim with Coach Melissa. Warm up 400m swim, 400m pull, 200m kick and 200m IM. Main set 2 x (3 x 200m pads & pull on 4:10, 6 x 100m on 2:00 & 2:05) Cool down 250 m and 50m breast.

Times were a bit slow. Chlorine was bad in pool as it was Sunday. Attendance was low as a result.

Aerobic warm up/down (Elliptical) 13:00 [3] 0.7 mi (18:34 / mi)
shoes: Asics Nimbus VIII

Setting random 12/25.

Running (Threadmill) 1:08:00 [3] 6.2 mi (10:58 / mi)
shoes: Asics Nimbus VIII

Run felt good. First set 45 minutes at 5.8, cooldown 5:00 and did another 15 minutes with 3:00 cool down. Right outer quad felt loose in last set so reduced speed to 5.0.

Weights, Core & Balance 20:00 [3]
shoes: Asics Nimbus VIII

Leg stretch with muscle balancing routine.

Monday Feb 18, 2008 #

Cycling (Wind Trainer) 1:00:00 [3] 23.5 km (2:33 / km)
ahr:122 max:147 slept:7.0 shoes: Louis Garneau Baja

MTC Cycle with Coach Steve. Recover ride using a variety of cadence variations. Legs felt good after yesterday's workouts. Burn - 540 kcal.

Sunday Feb 17, 2008 #

Swimming 1:10:00 [3] 2.5 km (28:00 / km)

MTC Swim with Coach Melissa. Warm up mix swim. Main 200 m kick, 2 x 100m kick and 4 x 50m. Next 3 x 250m (25m fly, 50m back, 75m breast and 100m free) Cool down 200m pull.

Arms felt stronger perhaps from Friday's weights.

Cycling (Wind Trainer) 2:00:00 [3] 45.0 km (2:40 / km)
ahr:163 max:127 slept:7.0 shoes: Louis Garneau Baja

MTC Cycle with John B. Burn - 1090 kcal. Mix of cadence work mainly. Legs felt tired and took it easy.

Aerobic warm up/down (Elliptical) 10:00 [3] 0.7 mi (14:17 / mi)
weight:146lbs shoes: New Balance Cross Trainers

12/25 setting.

Running (Threadmill) 50:00 [3] 4.5 mi (11:07 / mi)
shoes: New Balance Cross Trainers

Nice run at random 2 instead of usual 5 or 6. Joints felt good. Could do with some road work but feel ready for Chilly Half.

Weights, Core & Balance (Arms) 20:00 [4]

Fast arms sets of 50.

Weights, Core & Balance 20:00 [1]

Good leg and arm stretch with muscle balancing, left lower lat and right calf.

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