Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Mar 27, 2010:

	activity	#	time	miles		km		+m
	Swimming	3	4:10:00	5.47	(45:43)	8.8	(28:25)
	Running	4	3:39:20	21.39	(10:15)	34.42	(6:22)	220
	Orienteering	2	2:34:22	5.59	(27:36)	9.0	(17:09)	100	21 /	26c	80%
	Cycling	2	1:45:00	19.11	(5:30)	30.75	(3:25)
	Weights, Core & Balance	1	1:00:00
	Total	11	13:08:42	51.55		82.97		320	21 /	26c	80%
averages - weight:150lbs

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Saturday Mar 27, 2010 #

2 PM

Orienteering (Race Pickup) 1:30:00 [1] ** 4.0 km (22:30 / km) +80m 20:27 / km
spiked:4/5c shoes: Merrel Gortex Hiking Boots

Picking up off the controls after the Hard Rock event. Had a little trouble find CP 12 as it was hidden in a thicket. Nice walk in the woods.

See http://www.flickr.com/photos/36224806@N04/44713044... for a low quality slideshow of the event.

C • Thanks 1

C • Photos... 3

Friday Mar 26, 2010 #

5 AM

Running 31:00 [3] 5.0 km (6:12 / km) +20m 6:05 / km
ahr:119 shoes: Mizuno Wave Rider 12

Easy run. Felt okay after long run,

Thursday Mar 25, 2010 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC Swim with Coach Stewart. Warm up - 200 swim, 200 pull, 4 x50 IM/free, 4 x 50 build. Main set - 500 swim at 60%, 4 x 100m kick with fins no board, 500 pull, 8 x 50 kick no fins, 500 swim Cool down - 100 over/under 200m double arm/breast
Felt okay. Swam the 500's on about 9:50.

5 PM

Running (Roads & Trails) 1:47:00 [3] 10.8 mi (9:54 / mi) +85m 9:40 / mi
ahr:111 max:130 shoes: Mizuno Wave Rider 12

Temperature dropped and the wind picked up after start. easy run out but increased the pace n the way home. Had 2 gels and my energy seemed god on the way home. Mega tired after though!! Burn - 960 kcal.

Wednesday Mar 24, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 15.0 km (4:00 / km)
ahr:110 max:135 shoes: Carnac TRS7

MTC Spin with Coach John. Legs were a bit tired but made it through. Burn - 480 kcal.

6 PM

Weights, Core & Balance 1:00:00 [3]

Core with Coach Dalia. More duck walks and runners' drills. Took it easy n anything to do with shoulders or wrists. Felt okay Thursday s must be strong enough.

Tuesday Mar 23, 2010 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC Swim with Coach JJ. Warm up 3 x (100 swim, 4 x 25 drill, 2 x 50 kick) Main Set - 800m swim negative split, 800m swim/kick by 50's with fins, 800m pull Cool down - 4 x 25 finger drill.
Crazy day in pool. I went out too fast but swam a 15:05 800.

Running (Hill Repeats) 39:20 [3] 6.0 km (6:33 / km) +115m 5:59 / km
ahr:121 max:154 shoes: Mizuno Wave Rider 12

Burn - 450 kcal. Maxed out at 154 from 114 on final hill repeat. Felt slow to start but seem to be getting better.

Monday Mar 22, 2010 #

5 PM

Running (Tread Mill) 42:00 [3] 3.75 mi (11:12 / mi)
weight:150lbs shoes: Nimbus 9

Easy run after a few hard ones. The tread mill sounded good with the weather cold and rainy outside. Felt good after warm up.

Sunday Mar 21, 2010 #

6 AM

Swimming (Stroke Work) 1:20:00 [2] 2.0 km (40:00 / km)

MTC Swim with Coach Stewart. Worked of catch and backstroke. Learned my knees are bend when backstroking. Need to fix!!

10 AM

Orienteering race 1:04:22 [3] *** 5.0 km (12:52 / km) +20m 12:37 / km
spiked:17/21c shoes: Montrail GTX25

Thomass Eliminator at Palgrave. Great course set by Nick. Started out good, no mistakes in 1st loop and ended up 5th. Totally lost it on the 2nd loop. Overshoot D and 3 cost big time. 3rd loop is okay but I had lost too much time by then. Bash was the big winner. See OOA Web Page for results.

3 PM

Cycling (Wind Trainer) 45:00 [3] 15.75 km (2:51 / km)
ahr:108 max:130 shoes: Carnac TRS7

Light bike workout after O racing as I missed my usual morning work out. Legs were tired as expected. Burn - 350 kcal.

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