Training Log Archive: SidIn the 7 days ending Dec 19, 2009:
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Saturday Dec 19, 2009 #
Running (Trials) 1:30:00 [3] 14.3 km (6:18 / km)
ahr:125 max:135 shoes: Mizuno Wave Creation 10 #2
Trial run in Oakville. A bit cool and slow start but felt okay by the finish. The usual light right knee ache but not serious. Ready for Boxing Day. Burn - 850 kcal.
Thursday Dec 17, 2009 #
Swimming 1:20:00 [3] 3.45 km (23:11 / km)
MTC Swim with Coach Stewart. Warm up - 300m swim, 200m pull and 2 x50m kick with fins. Main set - 8 x 100m on 2:05, 4 x 200m on 4:10, 3 x 400m on 8:20 Cool down - 50m float.
Arms were a bit tired and technique was marginal. Times: 100m - 1:55, 200m - 4:00, 400m 8:00. Switched to core swim on last 400m. Speed was sustainable.
Arms were a bit tired and technique was marginal. Times: 100m - 1:55, 200m - 4:00, 400m 8:00. Switched to core swim on last 400m. Speed was sustainable.
Hockey 30:00 [3]
shoes: Koho 3380
Last game before Christmas. Short players but good skate.
Wednesday Dec 16, 2009 #
Cycling 1:00:00 [3] 22.0 km (2:44 / km)
ahr:119 max:148 shoes: Carnac TRS7
MTC Spin with Coach John. After progressive warm up, 1:00 at big - 15, 1:00 rest 6 times. then 2:00 at big - 15 with 2:00 rest, 6 times again. Legs felt tired early on but hit high HR's and speeds at end. Burn - 490 kcal.
Weights, Core & Balance 50:00 [3]
shoes: Nimbus 10
MTC class with Coach John & Deanna. Assorted arm, leg and ab routines to stress the core. Shoulders got a little sore but overall was fine.
Tuesday Dec 15, 2009 #
Swimming 1:15:00 [3] 2.75 km (27:16 / km)
MTC Swim with Coach JJ. Warm up 12 x 50m (4 free/back, 4 breast/back, 4 free/free) 12 x 50 m with fins drills (3 x side kick, finger drag, fist, swim) Main set - 2 x (400m pull, 4 x 100m fast, 8 x 25m fastest) Cool down - 2 x 75m free/back/free, back/breast/free.
Worked on smooth roll bilateral breathing. Did some left lead and core pull, trying to find the speed. Not sure what works best. 100m time - 1:55, 25m - 0:23 to 0:25. Right shoulder got a light sore from over pulling. left pinkie still affects pull on that side somewhat.
Worked on smooth roll bilateral breathing. Did some left lead and core pull, trying to find the speed. Not sure what works best. 100m time - 1:55, 25m - 0:23 to 0:25. Right shoulder got a light sore from over pulling. left pinkie still affects pull on that side somewhat.
Running 43:30 [3] 7.5 km (5:48 / km)
ahr:129 max:135 shoes: Mizuno Wave Creation 10 #2
Loop ran last week with climb on the way out with downhill home. Tried to keep speed up but may have been faster last week. Right knee had typical ache but no problem. Burn - 390 kcal.
Sunday Dec 13, 2009 #
Swimming 1:10:00 [3] 2.5 km (28:00 / km)
MTC Swim with Coach Stewart. Lots of drills. My technique was not great and times were slow.
Cycling (Wind Trainer) 2:00:00 [3] 39.5 km (3:02 / km)
ahr:119 max:155 shoes: Carnac TRS7
MTC Spin with Coach John B. Power work out doing sets at high cadence and maximum gear. Hit new bike maximum HR according to my monitor. Never gone over 154 before on a bike. Burn - 1040 kcal.