Training Log Archive: SidIn the 7 days ending Feb 13, 2010:
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Saturday Feb 13, 2010 #
10 AM
Running (Trails) 54:00 [3] 8.0 km (6:45 / km)
shoes: Mizuno Wave Rider 12
Easy run after hockey Thursday. Trying maintain bronze level (4 runs/week) for the FMTA 100 day run challenge. Just on pace, can not miss my regular runs. Burn - 380 kcal.
Friday Feb 12, 2010 #
Running (Trals) 34:20 [3] 5.0 km (6:52 / km)
shoes: Mizuno Wave Rider 12
Tired after hockey but okay on return. Trails were slick, Should have wore Yak Tracks. Burn -270 kcal.
Thursday Feb 11, 2010 #
6 AM
Swimming 1:25:00 [3] 3.35 km (25:22 / km)
MTC Swim with Coach Stewart. Warm up - 300m swim, 200 pull, 8 x 50 IM/free Main set - 2 x (2 x 200 on 4:20, 50 easy, 4 x 100 on 2:10, 50 easy, 8 x 50 on 1:05) Never made it to cool down.
Worked on wide arm, deeper catch stroke with regular kick. Had trouble getting it all coordinated. Swim times seemed okay for the effort but does not fell natural yet. 200m time - 4:00, 100 m - 1:57, 50m -0:57.
Worked on wide arm, deeper catch stroke with regular kick. Had trouble getting it all coordinated. Swim times seemed okay for the effort but does not fell natural yet. 200m time - 4:00, 100 m - 1:57, 50m -0:57.
6 PM
Hockey 25:00 [3]
shoes: Koho 3380
Won a game!! Skated hard!
Wednesday Feb 10, 2010 #
6 AM
Cycling 1:00:00 [3] 21.9 km (2:44 / km)
ahr:107 max:143 shoes: Carnac TRS7
MTC Spin with Coach Steve. Warm up gear increase every 2:00. Main set - 7 X 3:00 at 90 rpm small - 13 with 2:00 rest. 3 x 1:00 @ 100rpm, 0:45 @ 110 rpm, 0:30 @ 120 & 0:15 overspin.
Legs were tired and it took a long time to get HR over 125. Burn - 470 kcal.
Legs were tired and it took a long time to get HR over 125. Burn - 470 kcal.
7 PM
Weights, Core & Balance 50:00 [3]
Core training with coach Dhalia. Slight variation tonight using paper as sliders for cross country ski drill and mountaineering routine. Legs were tired but core was okay.
Tuesday Feb 9, 2010 #
6 AM
Swimming 1:25:00 [3] 3.4 km (25:00 / km)
MTC swim with Coach JJ. Warm up - 400m free/ breast, 300m pull with paddles, 4 x 50m fins & 8 x 25 1 fast, 1 easy. main Set - 3 x (500m steady, 4 x 50 fast, fins or paddles) Cool down - back/breast/free, finger drag, free, free, back/breast.
Changes technique by going to a steeper hand angle on entry such that I was staring my pull at 10 inches down versus 6 inches. This gets my feet closer to the surface but increases my cadence. Speed seemed good but could get better. 36 strokes per length which is 10 over my usual. Have to refine the works but seems I am on the right track. My right arm tends to go over the lane divider more though.
Changes technique by going to a steeper hand angle on entry such that I was staring my pull at 10 inches down versus 6 inches. This gets my feet closer to the surface but increases my cadence. Speed seemed good but could get better. 36 strokes per length which is 10 over my usual. Have to refine the works but seems I am on the right track. My right arm tends to go over the lane divider more though.
5 PM
Running (Trails & Roads) 43:00 [3] 7.3 km (5:53 / km)
ahr:112 shoes: Mizuno Wave Rider 12
Legs started out tired but were okay by the finish. Burn - 380 kcal.
Monday Feb 8, 2010 #
6 AM
Note
weight:150lbs
Heavy eating at Super Bowl party. Good game and win by New Orleans!!
5 PM
Running (Trails) 30:00 [3] 5.0 km (6:00 / km)
ahr:120 shoes: Mizuno Wave Rider 12
Legs were tired at start but the finish was okay. Cold outside and windy so ran trails not roads. Burn - 270 kcal.
Sunday Feb 7, 2010 #
6 AM
Swimming (Stroke Coaching) 1:10:00 [2] 2.0 km (35:00 / km)
MTC stroke coaching with Stewart. Worked on high elbows, scissor kick and head roll. Not sure if me technique is improving but know what is required.
Cycling (Wind Trainer) 1:20:00 [3] 28.7 km (2:47 / km)
Watched curling while getting cycling routine in. Warm up - 15:00, progressively harder gears. Main set small ring -15 for 1:00 @ 90 - 95 rpm, rest 1:00 small - 19, increased load time by 1:00 to 8:00, rest 2:00, 1:00 on big low gear @ 60 rpm, 1:00 rest. Cool down small -19 for 5:00. Legs got tried on last 8:00 set and was having trouble maintaining rpm.
10 AM
Orienteering race 1:01:00 [3] *** 6.0 km (10:10 / km)
spiked:11/16c shoes: Montrail GTX25
Thomass UKR at Bradford. Bad day in the bush! Started out okay but sluggish. Was going along fine until the second box and missed H so badly that I ended up at I. Aimed for 7 but hit H. After a concentration break, hit the rest but was sloppy, especially going to 8. Mistake cost me about 10:00. Bad footwear choice. Forgot there was snow north of TO and almost killed himself running downhill without cleats. Time to get the Ice Bugs out of storage but only one race left.