Training Log Archive: SidIn the 7 days ending Mar 14, 2009:
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Saturday Mar 14, 2009 #
Running (Trails) 1:20:00 [3] 12.7 km (6:18 / km)
ahr:125 max:142 shoes: Nimbus 9
Three loops of the Sheridan Trail. Right knee started aching on the inner side than switched to below and finally outer side. Run was good though, felt relaxed and worked hopefully at my ironman marathon pace. Burn - 620 kcal.
Friday Mar 13, 2009 #
Hockey 25:00 [3]
shoes: Koho 3380
Little easier game than last night! Legs were tired though.
Note
Had massage to loosen things up. Legs were not too bad but back and shoulders are still pretty tight.
Thursday Mar 12, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coaches JJ & Stuart. See blog. First 8 - 100m's were tough with speed about 1:55 to 2:00. Maintain the 2:05 pace time for second 6 - 100m's but relaxed and transferred load more to core with more roll and arm bend. Swim times about 1:55 to 1:57. Relaxed and maintained similar swim times for the last two sets of 100m's. Maintain 2:05 for all 20 100m swims. Slight lower back ache and trap - neck ache to start but never got worse swimming. Good swim but not super fast.
Hockey 40:00 [3]
shoes: Koho 3380
Low on guys so I played defense most of the game. Good skate but we lost again!
Wednesday Mar 11, 2009 #
Cycling (Wind Trainer) 1:00:00 [3] 21.0 km (2:51 / km)
ahr:110 max:145 shoes: Carnac TRS7
MTC Cycle with Coach Steve. Aerobic threshold sets of 3:00 near maximum and 3:00 rest. Legs felt good. My neck and traps were sore yesterday but felt okay in aero position. Burn - 440 kcal.
Tuesday Mar 10, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coach JJ. See blog but basically 4 x 800m. First three were varied with a mixer, pull and swim / kick with fins. Last was a regular swim with negative split. First 400m - 8:03, second 400 m - 7:43, for a 15:47 total. Arms felt a bit tired to start with but were okay for the 800m straight.
Running (Treadmill) 33:00 3.1 mi (10:39 / mi)
ahr:120 max:145 shoes: Nimbus 10
Easier treadmill work out as knees were still a bit gimpy. Start at 4.5 and ramped up to 6.5 mph for the majority but did 7 mph to top things off. Right knee and track felt so so but okay after. 20:00 of stretching to finish things off. Burn - 420 kcal.
Monday Mar 9, 2009 #
Cycling (Wind Trainer) 1:20:00 [3] 27.3 km (2:56 / km)
ahr:120 shoes: Carnac TRS7
Rode half of the Lake Placid course DVD. Legs started out okay but left inner quad was a little tight. After an hour I was starting to lose power so reduced effort for he last 20:00. Leg stretch after.
Sunday Mar 8, 2009 #
Swimming 1:15:00 [3] 3.2 km (23:26 / km)
MTC Swim with Coach Stewart. Arms felt tired perhaps due to pool running so my pace was slow. 600m 12:15, 400m 8:15. Otherwise my form felt okay.
Orienteering race 52:12 [4] *** 5.0 mi (10:26 / mi)
spiked:12/18c shoes: North Face Gore-Tex XCR
The Thomas finale at Huron Natural Area. No rain and warm temperatures was a nice change. The trial were quite icey though and I should have woren my Ice Bugs. Made 2 big mistakes in the boxes. In second box, I went the wrong way in leaving a control. In the third box I forgot to do a control so had to run back int the box after I had left. Knees did not like the ice and snow but had a reasonable race to finish the season off.