Training Log Archive: SidIn the 7 days ending Dec 17, 2011:
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Saturday Dec 17, 2011 #
9 AM
Running (Trails) 45:00 [3] 6.3 km (7:09 / km) +20m 7:02 / km
shoes: Mizuno Wave Creation 12 Pair 1
Run up Morrison Creek trial. Easy pace. Legs felt okay once warmed up.
Thursday Dec 15, 2011 #
6 AM
Swimming 1:20:00 [3] 3.15 mi (25:24 / mi)
MTC Swim. Warm up - 2 x (200 swim, 100 kick with fins) 4 x 50 right arm /left arm 2 x 50 swim easy 6 x 50 no free/free 6 x 50 finger drills fins Main Set - broken 400 swim, broken 400 pull, breathe, broken 250 swim fast 25, broken 250 reverse IM, broken 250 kick swim fins. Cool Down - 50 easy.
Right arm was not working well, starting to feel shoulder strain. Speed okay not great!
Right arm was not working well, starting to feel shoulder strain. Speed okay not great!
5 PM
Hockey 30:00 [4]
Good skate! Lost but other goalie was hot.
Wednesday Dec 14, 2011 #
5 PM
Cycling (Wind Trainer) 45:46 [3] 16.8 km (2:43 / km)
shoes: Carnac TRS7
Aerobase workout! Legs felt a bit tired after weights.
Tuesday Dec 13, 2011 #
6 AM
Swimming 1:20:00 [3] 3.25 mi (24:37 / mi)
MTC Swim. Warm up 4 x 200 swim/kick/pull/drill, 6 x50 descending by 3's Main set - 100 , 200, 300 swim 300, 200, 100 pull 100 easy 4 x 50 drill/swim 4 x150 swim/nonfree/free by 50's Cool down - 50 easy
Both shoulders were a bit tight, maybe from flu shot and platelet donation. Speed was down to about 2:00 for 100, 4:05 for 200 and 6:15 for 300. I have my glide and core pull but missing a good rotation for speed.
Both shoulders were a bit tight, maybe from flu shot and platelet donation. Speed was down to about 2:00 for 100, 4:05 for 200 and 6:15 for 300. I have my glide and core pull but missing a good rotation for speed.
5 PM
Weights, Core & Balance 15:00 [3]
shoes: Nimbus 10
Core strengthen seems to be improving!
Weights, Core & Balance 15:00 [3]
Strengthen seems improved!
Monday Dec 12, 2011 #
12 PM
Note
Platelet donation BP -125 / 83
5 PM
Cycling (Wind Trainer) 33:00 [3] 10.3 km (3:12 / km)
shoes: Carnac TRS7
Light work out to get legs moving after Sunday hill orienteering. Knees were both stiff but slowly warmed up. Nothing too challenging just 1:00 off and on at 90 rpm small-17 or 15.
Sunday Dec 11, 2011 #
6 AM
Swimming 1:05:00 [3] 1.95 km (33:20 / km)
MTC Swim Warm up - 400 m, 4 x 50 kick, 4 x 25 Main Set - 8 x 100 descending 1 - 4 & 5 -8. 8 x 50 no free 2 x 200 pull Cool down 50 breast - back
10 AM
Orienteering race 1:14:56 [3] *** 6.2 km (12:05 / km) +200m 10:24 / km
spiked:16/19c shoes: Addidas Corner Blitz 8
Thomass Chase. Slow start but kept even pace. Overshot B in the first box. Started second map slow but no errors until CP 5 where I over shot again. Error - 5:00. Poor route choice to 6, 2:00 error, otherwise reasonable race. Legs were a bit tired but no issue.