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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Mar 29, 2008:

activity # timemileskm+m
  Cycling2 3:32:00 51.08(4:09) 82.2(2:35)
  Swimming2 3:00:00 4.85(37:08) 7.8(23:05)
  Running2 2:57:00 15.35(11:32) 24.7(7:10) 195
  Hockey2 1:05:00
  Weights, Core & Balance1 1:00:00
  Aerobic1 13:00 0.93(13:57) 1.5(8:40)
  Total6 11:47:00 72.2 116.2 195
averages - sleep:7.9 weight:145.5lbs

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Saturday Mar 29, 2008 #

Running (Over Distance) 2:25:00 [3] 20.0 km (7:15 / km) +110m 7:03 / km
ahr:119 max:131 slept:8.0 weight:146lbs shoes: Asics Nimbus VI

Five loops of the Sheridan trial plus to get to 20 km. Knees were a bit stiff and a calves tight from 2 hard hockey games. Needed the distance as I would be missing the Around the Bay Sunday. First loops were about 22 minutes but slowed to 25 minutes but the 5th. HR was good about 125 but got a little high to near 130 on 5th loop. Knees and calves were sore but survived. Cold bath and warm Epsom bath after seemed to give good recovery. Burn 1120 kcal.

Friday Mar 28, 2008 #

Hockey 45:00 [3]
slept:8.0 shoes: Koho 3380

Friday hockey game. Played defense but went hard and still a bit tired from Thursday. Won tight game.

Thursday Mar 27, 2008 #

Swimming 1:30:00 [3] 3.7 km (24:19 / km)
slept:7.5

MTC Swim with Coach Stephanie. Warm 300m pull breathe 3, 5, 7 & 9 per 25. 400m kick mixed. 200m drill, finger drag, fist, and single arm 200m swim and 100m front scull

Main set - 8 x 125m on 2:45, 6 x 100m on 2:20, descending, 4 x100m accelerate on 2:20, 8 x 50m (odss easy and evens fast rest 0:10)

Cool down - 2 x 25m fly, 25m breast

Arms and legs felt a bit weak. Swam 125 m starting at 2:25 and decreased to 2:20. 100m times were about 1:55 to 2:05. Fast 50m time was 0:55. Body roll felt good but legs and arms may have been off.

Hockey (Intervals) 20:00 [3]
shoes: Koho 3360

Last Thursday game of the season on Olympic ice surface. Hard skate with the extra ice. Wore HR monitor. Perfect Interval training. 10 intervals from 100 to near 160 HR. Knees felt pretty tired after words. Slight muscles cramps in calves. Burn - 480 kcal.

Wednesday Mar 26, 2008 #

Cycling (Wind Trainer) 1:00:00 [2] 22.2 km (2:42 / km)
ahr:110 max:139 slept:7.0 shoes: Carnac TRS7

MTC Spin with coach Steve. Interval sets of 1.5 to 3 minutes at below race pace, at race pace and above race pace. Burn - 430 kcal.

Legs felt tired and had trouble hitting the 90 rpm desired at each interval.

Tuesday Mar 25, 2008 #

Swimming 1:30:00 [3] 4.1 km (21:57 / km)
slept:8.0

MTC Swim withCoach Melissa. Warm up - 200m (fly, free, 2 x back, 2 x free & 2 x breast), 200m pull, 200 m kick (50m front, 50m back) 4 x100m DPS. Main 2 x (300 DPS pull, 3 x 200m on 4:15, 6 x 100m 2:10) Cool down - fly, back scull, fly & back double arm.

Feel good likely from not swimming on Easter Sunday. DPS 5 breathe 22 strokes, 4 breathe 23 strokes but faster. 200 m 1st set 3:50, 3:45 & 3:40, 2nd set 3;55 to 4:00, 100m 1st set 3:50 all, 2nd set 4:00 to 4:05.

Aerobic warm up/down (E) 13:00 [2] 1.5 km (8:40 / km)
weight:145lbs shoes: Asics Nimbus VIII

Hill setting on 12/25.

Weights, Core & Balance (Legs & Arms) 50:00 [3]
shoes: Asics Nimbus VIII

Arms set of 30 reps at lower weight. Legs sets of 100 reps.

Legs a bit tired after Sunday's time trial. Arms were weak from swimming. Not bad overall workout.

Weights, Core & Balance (abs & back) 5:00 [3]

Return to balanced back and ab workout after back problem.

Weights, Core & Balance 5:00 [3]

Arms and legs stretch. Legs' gflexibility seemed good but just had a massage.

Monday Mar 24, 2008 #

Note
slept:8.0

Had massage to check on muscle balance. Left back is now stronger than right back so have to equalize. Cleared to do abs as long as I balance back and abs, likely should do side abs also.

Sunday Mar 23, 2008 #

Cycling (Wind Trainer) 2:32:00 [2] 60.0 km (2:32 / km)
ahr:117 max:134 slept:8.5 shoes: Carnac TRS7

Time Trial cycle on wind trainer. 60 k in 2:32. Burn - 1183 kcal

Legs were a bit tired after yesterday's race. Back got a bit tight in aero near the end. Tried to keep 24 kmh speed but 2 breaks for water and food,

Running (Brick) 32:00 [3] 4.7 km (6:49 / km) +85m 6:15 / km
ahr:126 max:137 shoes: Asics Nimbus VI

Run after cycling to get the feel. Slow on tranistion but legs felt okay. HR seemed a bit high for the speed but felt comfortable. Cold water bath followed by hot Epsoms salts bath after. Felt good other all. Joints were fine though right knee was noticeable during running. Burn - 297 kcal.

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