Training Log Archive: SidIn the 7 days ending Apr 28, 2012:
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Saturday Apr 28, 2012 #
11 AM
Running (Trails) 1:27:00 14.11 km (6:10 / km) +93m 5:58 / km
ahr:128 max:152 weight:147lbs shoes: Mizuno Wave Creation 12 Pair 1
Tempo longer run! Started at 6:30 / km. Picked up speed to 5:20. Burn - 820 kcal.
Thursday Apr 26, 2012 #
6 AM
Swimming 1:00:00 [3] 2.5 km (24:00 / km)
MTC Swim Shortened as pool supervisor slept in. Warm up - 200 swim, 8 x 25 kick with fins, 4 x 50 pull Main Set - 3 x 300 50 easy, 3 x 200 50 easy, 3 x 100.
Tried to prevent any further rib damage but not gliding as much and rolling side to side more. Seemed to work though speed down, about 2:05 per 100 and strokes per length up. More roll would help stroke though.
Tried to prevent any further rib damage but not gliding as much and rolling side to side more. Seemed to work though speed down, about 2:05 per 100 and strokes per length up. More roll would help stroke though.
Wednesday Apr 25, 2012 #
4 PM
Running (Trail) 1:18:51 [3] 11.6 km (6:48 / km) +101m 6:31 / km
rhr:46 weight:147lbs shoes: Mizuno Wave Creation 12 Pair 1
Longer run. Tight to start with but felt okay by the end
Tuesday Apr 24, 2012 #
10 AM
Cycling (wind trainer) 1:35:00 [3] 30.2 km (3:09 / km)
ahr:106 max:139 rhr:46 weight:146lbs shoes: Exustar Road Bike Shoes
Started out with a general warm up watching TSN, hockey highlights. Switched to DVD 23 parts A & C. A is a technique session, C power, cardio session peaking with 0:10 at 100% with 0:50, 12 times.
Legs felt tired to start but warmed up well and felt okay in power series. HR would reach 128 in the 10 seconds but climb to about 134 after before dropping to 110 typically. Burn - 500 kcal.
Legs felt tired to start but warmed up well and felt okay in power series. HR would reach 128 in the 10 seconds but climb to about 134 after before dropping to 110 typically. Burn - 500 kcal.
Sunday Apr 22, 2012 #
10 AM
Orienteering race (Score-O) 1:34:52 5.46 mi (17:22 / mi) +150m 16:01 / mi
ahr:128 max:186 spiked:14/16c weight:148lbs shoes: New Balance 915 Trail Shoe
The Mob Match at Long Sault CA. Arrive only 5:00 before the race and was just tying shoes at the start. With no advanced planning ran off to the west. Reading & running trying to figure where I was. Hit CP6 and had a feel for the map and was off. Had a tail for a few controls but lost him. A little bobble at CP 8. Made a mistake at CP 22 not going for CP4 in retrospect. Major error at CP12 5:00 lost. Missed the west corner and went off the trail to late. Did okay at the bottom end of the map but time was tight. The open field navigation was tougher and I was tired. Bobbles on CP 18, 20 & 21 ensured I was late finishing 1:50 over. Points - 620 Burn - 700 kcal.
Running was good but planning poor. Should have had 40 to 70 points more. My rib is not noticeable running but I feel the next morning.
Running was good but planning poor. Should have had 40 to 70 points more. My rib is not noticeable running but I feel the next morning.