Training Log Archive: SidIn the 7 days ending Dec 3, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Dec 3, 2011 #
10 AM
Running (Trails) 1:03:00 [3] 5.5 mi (11:27 / mi) +60m 11:05 / mi
shoes: Mizuno Wave Creation 12 Pair 1
Sixteen Mile Creek run on the east bank only but still doing 2 hills.both ways!
Friday Dec 2, 2011 #
5 PM
Weights, Core & Balance 10:00 [3]
Moderate core
Thursday Dec 1, 2011 #
6 AM
Swimming 1:20:00 [3] 3.15 km (25:24 / km)
Warm up - 600 mixed , 10 x 50 Breathing 8,8,6,6,5,5,4,4,3,3,2 & 2. Main set - 2 x (300 pull & 2 x 150 pull) 100 easy 10 x 50 free/ no free, 3 x 100 with fins swim / kick Cool Down - 50 easy.
Form sucked. Could not get roll going to either side and breathing was rough. Pull was good however.
Form sucked. Could not get roll going to either side and breathing was rough. Pull was good however.
5 PM
Hockey 30:00 [3]
shoes: Koho 3380
Won again. Right leg sore in warm up but fine once skating!
Wednesday Nov 30, 2011 #
5 PM
Cycling 33:50 [1] 8.6 km (3:56 / km)
shoes: Carnac TRS7
Easy ride to just loosen the legs up. Right leg a bit stiff!
Tuesday Nov 29, 2011 #
6 AM
Swimming 1:20:00 [3] 3.15 km (25:24 / km)
MTC Swim warm up - 10 x 50 free / back or breast 6 x 50 fast 15 35 cruise Main Set - 400 steady, 2 x 200 pull, 2 x 200 steady, 4 x 100 pull 8 x 50 kick/swim with fins Cool down - 350 no free.
Worked on rolling more in warm up and it seemed to help.. Cruised for the swim section and pulled at 0:55 per 50 m. Core seems to be doing the work though.
Worked on rolling more in warm up and it seemed to help.. Cruised for the swim section and pulled at 0:55 per 50 m. Core seems to be doing the work though.
5 PM
Weights, Core & Balance 30:00 [4]
shoes: Nimbus 10
Core and weights. Arms were tired after swimming. Core seems okay after swimming. Hopefully generating power from there!
Monday Nov 28, 2011 #
5 PM
Cycling (Wind Trainer) 33:40 [3] 11.5 km (2:56 / km)
shoes: Carnac TRS7
Recharge session on moderate work level. Legs were a bit stiff but power was okay.
Sunday Nov 27, 2011 #
6 AM
Swimming 1:10:00 [3] 3.0 km (23:20 / km)
MTC Swim Warm up 8 x 50 drill / swim Main Set - 600 steady, 4 x 25 fast, 500 steady, 4 x 25 fast, 400 steady, 4 x 25 fast, 300 steady Cool Down - 200 no free.
Form was bad. No right arm and left rotate.
Form was bad. No right arm and left rotate.
9 AM
Orienteering (Thomass) 51:44 [3] *** 6.0 mi (8:37 / mi) +20m 8:32 / mi
spiked:16/25c shoes: Addidas Corner Blitz 8
Thomass Eliminator #1 Moderate rain but warm temperature! First loop went fine but just outside the top 20. Second loop was a bit rough, got a little confused about going to 2 before the box and then did an extra control. Error - 2:00. Third loop bad choice to C and did not plan well, hitting E instead of D in box. Error - 2:00. Finished 24th out of 47 because of being outside top 20. Legs were tired from Saturday run at speed.