Training Log Archive: SidIn the 7 days ending Oct 22, 2011:
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Friday Oct 21, 2011 #
8 PM
Running race (Trail) 53:57 [5] 10.0 km (5:24 / km) +60m 5:14 / km
shoes: Mizuno Wave Creation 12 Pair 1
Trek or Treat 10 km. Pushed the pace early on to have a good finish. 2:00 faster than last year and 2nd in age group. Right achilles was sore after the race. After an hour the soreness had shifted to inner upper foot. Iced both feet but still lame 2 days later though the ache had shifted to my right knee. Likely should not have pushed the pace on a brand new pair of shoes. shoes felt good though. Right foot problem occurred on my last long run also.
Thursday Oct 20, 2011 #
6 AM
Swimming 1:20:00 [3] 2.8 km (28:34 / km)
Warm up 500 mixed Main Set - 400 kick/swim by 25's 300 no free/free by 25's 200 drill/swim by 25's 10 x 50 swim 10, 8, 6, 5 & 4 breathes, 400 pull 3,5,5,7, 300 kick hard 4 x25, cruise 50 Coll Down - 200 no free
Seemed to get tight body early on with cruise but lost it at the end.
Seemed to get tight body early on with cruise but lost it at the end.
5 PM
Hockey 30:00 [3]
shoes: Koho 3380
Glute muscles are recovering and I am skating better. We even won the game.
Wednesday Oct 19, 2011 #
6 AM
Cycling (Wind Trainer) 15:00 [3] 5.4 km (2:47 / km)
shoes: Carnac TRS7
Warm up for weights
Weights, Core & Balance 20:00 [4]
Usual core routine. Strength was good.
Weights, Core & Balance (Arms & Legs) 20:00 [3]
shoes: Nimbus 10
Moderate weigt routine
Tuesday Oct 18, 2011 #
6 AM
Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC Swim with Coach JJ. Warm up 12 x 50 (swim/kick/drill) Main Set- 3 x(300 pull (50 smooth 50 strong), 3 x 100 25 strong, 50 smooth, 25 strong) Cool down - 200 no free 8 x 50 drill/swim
Worked on connecting stroke to core. Worked for pulling but not great for swimming. Tried to eliminate legs or go to 2 kicks per stroke. Best 100 time - 2:00. Most were about 2:10.
Worked on connecting stroke to core. Worked for pulling but not great for swimming. Tried to eliminate legs or go to 2 kicks per stroke. Best 100 time - 2:00. Most were about 2:10.
Sunday Oct 16, 2011 #
6 AM
Swimming 1:10:00 [3] 2.35 km (29:47 / km)
MTC Swim at new pool! Technique was bad and 100 m time was also at 2:10. Tried drills but am not getting glide, roll, anything right.
8 AM
Cycling (Wind Trainer) 58:00 [3] 19.3 km (3:00 / km)
weight:150lbs shoes: Carnac TRS7
Aerobase work out! Both legs a bit tight after yesterday but was able to preserver and maintain cadence.