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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Jan 21, 2012:

activity # timemileskm+m
  Cycling5 4:42:06 62.63(4:30) 100.8(2:48)
  Swimming3 4:00:00 6.21(38:37) 10.0(24:00)
  Running2 2:05:20 11.74(10:40) 18.9(6:38) 97
  Orienteering1 1:05:00 4.44(14:38) 7.15(9:05) 9113 /17c76%
  Hockey1 30:00
  Weights, Core & Balance2 17:00
  Total14 12:39:26 85.03 136.85 18813 /17c76%
averages - sleep:8.1 weight:148.6lbs

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SuMoTuWeThFrSa

Saturday Jan 21, 2012 #

9 AM

Cycling (Wind Trainer) 1:46:35 [3] 36.7 km (2:54 / km)
ahr:124 max:140 weight:147lbs shoes: Exustar Road Bike Shoes

DVD Fun. Spinerval Technique followed by Zoot Challenge and Recharge. Legs were tired but made it.

Friday Jan 20, 2012 #

5 PM

Running (Streets) 1:24:00 [3] 12.7 km (6:37 / km) +63m 6:27 / km
ahr:125 max:140 shoes: Mizuno Wave Creation 12 Pair 1

Snowy run on roads. Legs tired from hockey, core tired from swimming but made it!

Thursday Jan 19, 2012 #

6 AM

Swimming 1:25:00 [3] 3.2 km (26:34 / km)

MTC Swim Warm up - 2 x (200 swim 100 kick with fins) 6 x 75 , 8 x 25 kick / swim with fins, Main set 5 x (100 pull, 50 swim steady, 50 swim fast) 5 x100 steady, 8 x 50 kick swim 200 easy choice
Tight arms and scapula. Tried to work on right side roll. 100 times - 1:55, 2:01, 1:57, 1:58, 1:57. Okay in general but not great. Tend to slow when add a kick!
5 PM

Hockey 30:00 [3]
weight:150lbs shoes: Koho 3380

Poor game. Legs were tired and right elbow tendonitis did not help.

Wednesday Jan 18, 2012 #

6 AM

Cycling (Wind Trainer) 50:18 [3] 18.0 km (2:48 / km)
ahr:104 max:137 shoes: Exustar Road Bike Shoes

Morning bike: 15:00 pyramid warm up 4 x (1:30 easy @ 90 rpm, 2:00 steady, 0:30 recovery, 3:00 hard) 3:00 progressive sprint. Cool down.
7 AM

Weights, Core & Balance 10:00 [3]
slept:8.0 weight:148lbs

Moderate crunches, planks and superman before stretching!

Tuesday Jan 17, 2012 #

6 AM

Swimming 1:25:00 [3] 3.65 km (23:17 / km)

MTC Swim Warm up -300 mixed 200 pull, 8 x 25 kick with fins 8 x25 fast/slow Main set 250, 350, 300, 300 swim 50 easy 350, 500, 400 pull Cool down - 100 easy no free.
Speed was so so as I lead most of the time. Swam 300's on 6:05, 6:05, 6:15, 6:05. pull were below 7:45. Right arm was bad still with poor roll. Had problems incorporating a kick so left it out with light fly instead for better speed.
5 PM

Cycling (Wind Trainer) 47:30 [3] 20.4 km (2:20 / km)
ahr:120 max:142 shoes: Exustar Road Bike Shoes

Moderate Routine - 15:00 pyramid warm up. 15/15, 30/30, 45/45 & 60/60 fast / rest. 3 x 7:30 with 2:30 rest, 1 & 2 at moderate pace, 3 at hard, 3:00 progressive sprint Cool down.
Felt tired before but was able to go. Core tired from swim.
6 PM

Weights, Core & Balance (Arms) 7:00 [3]

Triceps, biceps, lats and pecs!

Monday Jan 16, 2012 #

6 AM

Cycling (Wind Trainer) 32:00 [1] 10.7 km (2:59 / km)
ahr:95 max:117 slept:8.2 weight:148lbs shoes: Exustar Road Bike Shoes

Recovery Cycle. 3:00 at small - 21, 6:00 at small - 19, 9:00 at small - 15, 6:00 at small - 19, 3:00 at small -21, cool down 4:00 all at below 110 bpm. Burn - 200 kcal. rp in the 80 to 85 range.
Easy cycle instead of just resting. Knee workout after!
5 PM

Running (Trial ) 41:20 [3] 6.2 km (6:40 / km) +34m 6:29 / km
ahr:125 shoes: Mizuno Wave Creation 12 Pair 1

Legs were tired but made it through this run.

Sunday Jan 15, 2012 #

Event: 2012 TOC THOMASS - Youhoooo!!!
 
6 AM

Swimming 1:10:00 [3] 3.15 km (22:13 / km)

MTC Swim Warm up - 300 mixed 8 x 50 side kick / swim Main set 5 x 200 swim 5 x 200 pull 14 x 75 free/back/free Cool Down - 150 no free
Not sure on technique but speed was good - 200 from 3:45 to 3:55. Pull at 3:30
10 AM

Orienteering race (Thomass) 1:05:00 [4] *** 7.15 km (9:05 / km) +91m 8:33 / km
ahr:147 max:188 spiked:13/17c shoes: Montrail GTX25

Interesting Race by RL. Major mistake in 2nd box, had trouble with C and could not relocate, bailed to E & F. Error - 5:00. Messed up on 8 coming home but only 0:30 error. Speed okay Burn - 619 kcal
Slow start but okay finish! Broke both Yak Tracks. Middle of the pack in standings!
3 PM

Cycling (Wind Trainer) 45:43 [2] 15.0 km (3:03 / km)
ahr:107 max:124 weight:150lbs shoes: Exustar Road Bike Shoes

Easy recovery ride to finish the day! Burn -319 kcal. Legs felt okay but never pushed it!

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