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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Nov 15, 2008:

activity # timemileskm+m
  Adventure Racing1 6:30:00 17.4(22:25) 28.0(13:56) 115019 /21c90%
  Running1 3:00:00 17.0(10:35) 27.36(6:35)
  Swimming2 2:40:00 3.82(41:52) 6.15(26:01)
  Weights, Core & Balance1 1:50:00
  Cycling1 1:00:00 13.79(4:21) 22.2(2:42)
  Hockey2 50:00
  Aerobic1 13:00 0.9(14:27) 1.45(8:59)
  Total6 16:03:00 52.91 85.16 115019 /21c90%

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Saturday Nov 15, 2008 #

Running 1:30:00 [3] 8.5 mi (10:35 / mi)
shoes: Asics Nimbus VI

Ran the Iroquois Shore Trail loops in the rain. Tried to run at pace sustainable for my right knee. The rest felt good but that knee was a problem at Muskoka. Quads started to get tight from hockey near the end so distance was about right.
C • Knee 3

Running 1:30:00 [3] 8.5 mi (10:35 / mi)
shoes: Asics Nimbus VI

Ran the Iroquois Shore Trail loops in the rain. Tried to run at pace sustainable for my right knee. The rest felt good but that knee was a problem at Muskoka. Quads started to get tight from hockey near the end so distance was about right.

Friday Nov 14, 2008 #

Hockey 25:00 [3]
shoes: Koho 3380

Not bad game, good skate!!

Thursday Nov 13, 2008 #

Swimming 1:20:00 [3] 3.15 km (25:24 / km)

MTC Swim with Coach Stewart. See Mississauga Triathlon Club Blog! . Arms were tired after the Tuesday weight sets but was able to maintain pace.

Hockey 25:00 [3]
shoes: Koho 3380

Finally lost on Thursday night. Had a great skate though. Back and knees seemed okay.

Wednesday Nov 12, 2008 #

Cycling 1:00:00 [3] 22.2 km (2:42 / km)
shoes: Carnac TRS7

MTC Cycle with Coach Steve. High cadence work out sets. Legs were a bit tired and I was about 5 rpm lower than suggested normally. Legs seemed to improve by the end.

Tuesday Nov 11, 2008 #

Swimming 1:20:00 [3] 3.0 km (26:40 / km)

MTC Swim with Coach Stewart. Main Set - 3 x ( 3x 100m build, hard, easy, 200m pull, 4 x 25m kick)

Felt fast today. Seemed to have my head low in the water for breathing. Did the last 100m in 1:47. Clink in neck is gone and back is near perfect. I was even faster kicking for a change. The new coaches seem to be helping.

Aerobic warm up/down (Elliptical) 13:00 [3] 0.9 mi (14:27 / mi)
shoes: New Balance Cross Trainers

Weights, Core & Balance (Arms & Legs) 1:20:00 intensity: (55:00 @3) + (25:00 @4)
shoes: New Balance Cross Trainers

Exhaustion arms sets of 100 reps. Lighter leg sets of 50 with easy weight. Knee isolation bends also. Tired after but effort felt worth it.

Weights, Core & Balance 30:00 [3]
shoes: New Balance Cross Trainers

Long leg, arm and back stretch to recover from the Raid. Flexibility was okay but not great.

Sunday Nov 9, 2008 #

Event: Salomon Raid the Hammer 25K Adventure Run
 

Adventure Racing 6:30:00 [3] ** 28.0 km (13:56 / km) +1150m 11:33 / km
spiked:19/21c shoes: Vasque Velocity

2008 Raid the Hammer. Busses!! Finished at Ancaster Community Centre. Started at Bruce Trail below the Rock Chapel and Borer's Falls. Raced with the original Silence Beckons team. It was hoped our orienteering skills would help our standing in the end. However, every team can orienteer now, so running speed is the penultimate. Started as a nice day in the woods but became wearing as it started to rain and the mystery map was just a slog through every swamp and hilltop in the area, as a walk the line section. My knees were pretty achey after going down too many hills but recovered afterwards and felt fine the day later.
C • tough eh ? 9

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