Training Log Archive: SidIn the 7 days ending Jan 17, 2009:
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Saturday Jan 17, 2009 #
Running (Trials) 1:50:00 [3] 10.0 mi (11:00 / mi)
shoes: Asics Nimbus VIII
Long run on trails in Oakville, McCraney to Crosstown to East Bank to Inner Valley to McCraney. Ran with rubbers with spikes on shoes. Temperature was -15°C. Ground was snow covered and unstable in sections. Right knee was a bit achey and unstable but typical. Stiff neck from core, skiiing, swimmimng and watching hockey game was a bit sore but passable. Hands got cold after the Crosstown but fine after. Generally good run in tough conditions.
Thursday Jan 15, 2009 #
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
MTC Swim with Coach Stuart. See MTC blog later for details. Main set was alternating descenting 100m's and build/fast 50's. Technique did not feel as good as Tuesday and my 100m times ranged from 2:00 to 1:45. Between shoulders are still a bit tight from skiing and shovelling.
Hockey 25:00 [3]
shoes: Koho 3380
Finally won a Thursday night game. Easier skate as I played defense.
Wednesday Jan 14, 2009 #
Weights, Core & Balance 45:00 [4]
shoes: Asics Nimbus VI
First MTC Core Class. Lots of banna curls, supermans, planks, kips, and push ups with some plyometrics thrown in. Reminds me of the areobics I did for 15 years. Had to be cognizant if not using momentum for some drills. Lower abs are a bit weak and I could feel the right leg muscle, I am working on strengthening. Overall, core stengthen was reasonable but need work, especially on technique.
Tuesday Jan 13, 2009 #
Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC swim with Coach JJ. Arms were tired and shoulders tight to start with but they loosened up by the main set, 8 x 150m. Technique just felt great starting the 150m's and pushed the pace up. Swam the 150m's on 2:55 to 2:45. Fly, breast & back cool down. Chest was sore after from the fly lengths.
Running (Treadmill) 1:00:00 [3] 5.8 mi (10:21 / mi)
shoes: Asics Nimbus VI
Started with a 5 minute warm up, then increased speed from 5 to 6 mph at 0.5 mph for each 5 minutes interval. Once at 6 mph switched to alternating either 1 or 2 minutes on 7 mph & 6 mph until reached 55 minutes and began the 5 minute cooldown. Light leg extensions after to exhaustion on right side to strength inner muscles. At 50 minutes, outer right quad seemed a bit loose but otherwise the run went well. Stretched after particularly outer right side.
Monday Jan 12, 2009 #
Cycling (Wind Trainer) 41:00 [2] 15.5 km (2:39 / km)
ahr:109 max:129 shoes: Carnac TRS7
Recovery ride to Spinerval DvD. Sluggish to start with but okay by the finish. Quads hitting on my chest in aero position is beginning to bug me.
Sunday Jan 11, 2009 #
Swimming 1:05:00 [3] 2.5 km (26:00 / km)
First MTC Swim of the new session. Felt good to be back in the regular pool. Technique seemed good and realized after that it was due to less waves with the better lane ropes in Mississauga versus Oakville. Middle of back muscles were tight after X-country skiing. 300m time - 5:40.
Cycling 1:54:00 [3] 40.0 km (2:51 / km)
ahr:131 max:148 shoes: Carnac TRS7
MTC Cycle with Coach John. Tough session. Legs felt a bit off after Saturday. We were doing 2 and 3 minute repeat at higher cadence each time. Some for 5 reps and others 3. Gearing and cadence was not perfect and pretty well exhausted by the end.
Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Nimbus VIII
Started on usual post bike run but right foot was sore from the blister from Saturday so stopped and walked back.