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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Oct 13, 2008:

activity # timemileskm+m
  Orienteering2 2:55:02 7.71(22:43) 12.4(14:07)9 /12c75%
  Swimming2 2:45:00 3.2(51:34) 5.15(32:02)
  Weights, Core & Balance1 1:20:00
  Running1 30:00 3.0(10:00) 4.83(6:13)
  Hockey1 25:00
  Total4 7:55:02 13.91 22.389 /12c75%
averages - weight:148lbs

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Sunday Oct 12, 2008 #

Orienteering (Long Distance) 1:44:19 [3] 6.6 km (15:48 / km)
shoes: Adidas ADZ16

Ontario Championship at Ganaraska. Started well though I made a few errors near controls. Made a mistake at control 5 and bailed to a trail to relocate. Sloopy at control 6 and lost 4 minutes. Noty bad after but 15 minutes in errors total.

Saturday Oct 11, 2008 #

Orienteering race (Middle Distance) 47:53 [4] **** 3.1 km (15:27 / km)
spiked:9/12c shoes: Adidas ADZ16

Ontario Champiionships Middle Distance. 10 minute error on control 4. Used a trail as handrail but it it sooner than expected and was lucky to lose only 10 minutes.

Orienteering (Sprint) 22:50 [3] 2.7 km (8:27 / km)
shoes: Asics Nimbus VI

Ontario Championship Sprint at Darlington Park. Started slow but was going well until I took the lower trail to control 5 and was not sure on my location once on the main trail. Cost me 3 minutes!

Thursday Oct 9, 2008 #

Swimming 1:25:00 [3] 2.65 km (32:05 / km)

MTC Swim with Coach Stuart. Warm up - 200m swim, 100m pull, 4 x 50m kick no fins Main - 25m kick, 0:05 rest, 50m kick/free 0:10 rest, 75m kick/free/back, 100m kick/free/left arm/right arm, 75m kick/free/breath 3, 50m kick, btreath 6, 25m breath 9. 2 x (4 x 75m easy/build/hard ) 0:20 rest, 2 x50 build/easy, 0:20 rest, 4x25m back) 6 x 50m back/free, 8 x 25m kick Cool down 200m
Nice swim. Starting to get the philosophy of just working on getting the body flat in the water, kicking without fins and board.

Hockey 25:00 [4]
shoes: Koho 3380

Won again. Tough skate but my legs feel about normal.

Tuesday Oct 7, 2008 #

Swimming 1:20:00 [3] 2.5 km (32:00 / km)

MTC Swim with Coaches JJ & Stuart. Special thanks to John B organizing this session.

Warm up 200m swim, 200m pull, 100m kick no fins, 100m drill and 4 x 25m build 0:10 rest. Main set - 4 x 150m swim, 0:30 rest, 4 x 50m kick no fins 0:30 rest, 4 x 150m free/back/free , 8 x 25m kick no fins. Cool down 200m easy.

Good to be back in the pool but my swim times were slow. 150m times were 6:00.

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Nimbus VIII

Ran down the Waterfont Trail towards Oakville as warm up for weights. Knees felt a bit rough but improved as I ran.

Weights, Core & Balance (Legs & Back) 1:05:00 [5]
weight:148lbs shoes: Asics Nimbus VIII

Did reps of a 100 using maximum weight I could handle. Some sets were tougher than others. Did a few extra sets on just the right leg to try to improve its motion.

Weights, Core & Balance 15:00 [3]

Did Bosu balance work to imporove legs with arm and leg stretches after. flexibility was okay.

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