Training Log Archive: SidIn the 7 days ending Nov 28, 2009:
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Saturday Nov 28, 2009 #
Running (Trails) 1:45:00 [3] 16.5 km (6:22 / km) +34m 6:18 / km
ahr:128 max:140 shoes: Mizuno Wave Creation 10 #2
Weather was a bit cool and there was a west wind. Legs felt good though right knees was a bit unstable. Burn - 950 kcal.
Thursday Nov 26, 2009 #
Swimming 1:25:00 [3] 3.25 km (26:09 / km)
MTC Swim with Coach Stewart. Warm up - Lazy 800m. Main set - 2 x 400m pull, 4 x 200m swim, 8 x 100m IM. 50m cool down.
Took it easy as arms and core were tired. Swam 200m on 4:05 to 4:10. Worked on left arm and good body symmetry. Seemed to work as speed increased.
Took it easy as arms and core were tired. Swam 200m on 4:05 to 4:10. Worked on left arm and good body symmetry. Seemed to work as speed increased.
Hockey 35:00 [3]
shoes: Koho 3380
Drat lost another one but had great skate.
Wednesday Nov 25, 2009 #
Cycling (Wind Trainer) 1:00:00 [3]
ahr:108 max:145
MTC Spin with Coach Steve. Power sets at 100, 110 & 120 cadence. Legs felt good. Burn - 400 kcal.
Weights, Core & Balance 55:00 [3]
MTC Core Class with Coach Dhalia. Lots of full arm plank made for sore shoulders and wrists. Otherwise core was not bad though I took it easy.
Tuesday Nov 24, 2009 #
Swimming 1:25:00 [3] 3.35 km (25:22 / km)
MTC Swim with Coach JJ. Endurance swim. Warm up - 8 x 100 (drill/swim/kick side/swim) Main set 8 x 100 swim on 2:10, 8 x 100 pull on 2:00 and 8 x 100 IM on 2:50. Cool down - 150 easy back/breast Slow warming up. Breathing to the left only to try to fix left arm path. 100m times - 1:50 to 1:55. Pull 100m on 1:45. IM 100m on about 2:30.
Hockey 25:00 [3]
shoes: Koho 3380
Charity pickup game at Hershey Bowl. Good skate with even caliber players.
Monday Nov 23, 2009 #
Cycling (Wind Trainer) 43:00 [3] 15.0 km (2:52 / km)
ahr:100 max:125 weight:150lbs shoes: Carnac TRS7
Recharge with Coach Troy. Felt good as I had missed Sunday spin. Burn - 250 kcal.
Weights, Core & Balance 20:00 [3]
Core only, planks, crunches, superman and leg raises. Stretch after.
Sunday Nov 22, 2009 #
Swimming 1:10:00 [3] 1.0 km (1:10:00 / km)
Back stroke day! Not sure if my technique was much better but felt okay.
Orienteering 42:20 [3] ** 5.5 km (7:42 / km)
spiked:18/23c shoes: Adidas ADZ16
Thomass Kickoff at Geulph Junction. Nice run through the woods in the warm temperatures. Came on top of controls very fast. Lots of people criss-crossing everywhere. After wards found I had fallen into a trap. Followed the crowd from 3 to 4 but the crowd went to 8. I was with quite a few experienced O racers and thought I was code checking at each unit but after wards the results showed I had missed 4 and hit 8 instead with many others. Could have sworn I was fine but my memory did not match the CP 4 description either. Rookie mistake, Yeech!!