Training Log Archive: SidIn the 7 days ending Nov 26, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Nov 26, 2011 #
12 PM
Running (Trail) 1:04:00 [4] 6.5 mi (9:51 / mi) +40m 9:40 / mi
shoes: Mizuno Wave Creation 12 Pair 1
Second run since T or T when hurt right foot. Changed running style to higher leg raise, more quad and fast cadence. seemed pretty good and right leg and foot survived.
Thursday Nov 24, 2011 #
6 AM
Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC Swim Warm up - 350 mixed, 200 kick no fins, 12 x 25 Breathe 4 x 3, 2, 1 & 0 per length Main Set - 300 free turn at T, 6 x 50 free/breast or back, 300 pull, breathe 3,5, 4 x 50 pull shark fin, 300 negative split. Cool down - 2 x (100 swim, 50 kick with fins)
Not sure but it feels like I am using more core for thrust. Feet are bad but working on body position and glide. 300 m on 6:00 but slowed.
Not sure but it feels like I am using more core for thrust. Feet are bad but working on body position and glide. 300 m on 6:00 but slowed.
6 PM
Hockey 35:00 [3]
shoes: Koho 3380
Another game won. A better skate this week!
Wednesday Nov 23, 2011 #
6 PM
Running (thread Mill) 12:30 [3] 1.2 mi (10:25 / mi)
shoes: Nimbus 10
Easy run just ti get the leg feel again. Legs were a bit wonky! Right side not the greatest.
Tuesday Nov 22, 2011 #
6 AM
Swimming 1:20:00 [3] 3.25 km (24:37 / km)
MTC Swim Warm up 200 mixed, 100 kick, 200 pull, 100 kick Main Set - 10 x 50 drill / swim, 10 x 50 pull, 10 x 50 swim steady, 10 x 50 kick with fins, 10 x 50 swim negative split Cool Down - 100 breast/back, 100 fly/back, 50 easy
Technique was marginal. Not breathing well to the right and kick is all over. Was able to swim 50's under 1:00 but fast cruise was not there.
Technique was marginal. Not breathing well to the right and kick is all over. Was able to swim 50's under 1:00 but fast cruise was not there.
5 PM
Cycling (Wind Trainer) 34:00 [3] 13.5 km (2:31 / km)
shoes: Carnac TRS7
Moderate routine to keep leg strong. After warmup staying at 85 to 90 rpm, 1 minute in small 20, increase 2 gears 1:00, drop back 1:00, increase 3 gears 1:00, drop again 1:00, increase 4 gears,drop again, increase 5 gears, 2:00 rest and repeat. Cool down 2:00 at end. Joints wobbly but legs felt fine.
Weights, Core & Balance 10:00 [4]
Just superman, planks, crunches, ball rotations and hip raises.
Sunday Nov 20, 2011 #
6 AM
Swimming 1:10:00 [3] 2.95 km (23:44 / km)
MTC Swim Warm up - 200 swim, 100 kick, 200 pull, 100 kick Main Set - 2 x (400 swim, 400 pull) 400 swim, 200 pull Cool down - 150 no free
Form was not great 400 times from 8:30 to 8:45, 400 pull from 8:05 to 8:10. Not sure what is going on but right arm path is poor.
Form was not great 400 times from 8:30 to 8:45, 400 pull from 8:05 to 8:10. Not sure what is going on but right arm path is poor.
11 AM
Orienteering race 38:50 [4] *** 4.2 km (9:15 / km) +20m 9:02 / km
spiked:18/22c shoes: Addidas Corner Blitz 8
Thomass Kickoff at Starkely Hills: Started out okay but went up to the hill top as stated for the CP 2 clue but it was not there rather below. Many close controls on this course. Tried to use the white from 5 to 6 but the map was out of date and it was now green. Made a 3:00 error in the box when I hit J and thought it was F, not checking codes. Otherwise pretty start forward sprint event. Course was a lot shorter than advertized and I was just warmed up by the finish. Felt like doing a 1 hour on the bike after.
Okay kickoff. Right leg was bit sore today! Should have iced.
Okay kickoff. Right leg was bit sore today! Should have iced.