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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Oct 8, 2012:

activity # timemileskm+m
  Swimming2 2:45:00 3.82(43:11) 6.15(26:50)
  Orienteering3 2:13:53 10.38(12:54) 16.71(8:01) 23228 /42c66%
  Cycling1 43:00 9.32(4:37) 15.0(2:52)
  Running1 42:30 6.29(6:45) 10.12(4:12) 30
  Hockey1 30:00
  Trekking1 23:50 1.34(17:49) 2.15(11:04) 37
  Total9 7:18:13 31.15 50.14 29928 /42c66%
  [1-5]9 7:02:09
averages - weight:152lbs

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Sunday Oct 7, 2012 #

9 AM

Trekking 23:50 intensity: (4:49 @0) + (5:49 @1) + (3:31 @2) + (3:43 @3) + (3:27 @4) + (2:31 @5) 1.34 mi (17:49 / mi) +37m 16:24 / mi
ahr:126 max:186 shoes: Inov8 Oroc 280 O Spikes

Easy walk to start!
10 AM

Orienteering (Ont Long Champs) 1:19:31 intensity: (4:44 @1) + (32:28 @2) + (23:49 @3) + (15:45 @4) + (2:45 @5) **** 5.39 mi (14:45 / mi) +115m 13:50 / mi
ahr:113 max:158 spiked:7/14c weight:152lbs shoes: Inov8 Oroc 280 O Spikes

Sloopy race. Started poor taking cross country to ! and missed it. Good to 2, 3, 4 and 5. Bobbled 6 no description! Slow to head 9, Bingo control. Okay to 10, slow to 11 and 12. Blow 13, took a northerly route when meant to to go south. Slow to 14 also. Just not on my game!!

Saturday Oct 6, 2012 #

Event: 2012 Ontario Orienteering Championships
 
10 AM

Orienteering (Ontario Middle Champs) 35:45 intensity: (9:44 @0) + (2:02 @1) + (1:16 @2) + (42 @3) + (8:32 @4) + (13:29 @5) *** 5.22 km (6:51 / km) +100m 6:15 / km
ahr:137 max:196 spiked:12/15c weight:152lbs shoes: Inov8 Oroc 280 O Spikes

Started good. Bobble on the way to 7, slow to 11 and 13. Okay run in general. 5th out 14. GPX includes jog to the start.
4 PM

Orienteering (Ontario Sprint Champs) 18:37 intensity: (1:31 @0) + (10:36 @1) + (37 @2) + (9 @3) + (1:54 @4) + (3:50 @5) *** 2.82 km (6:37 / km) +17m 6:25 / km
ahr:132 max:181 spiked:9/13c shoes: Inov8 Oroc 280 O Spikes

Ontario Sprint Champs. Tried to warm up but still slow to start race. Two bobbles at 4 and 6 and one bad route choice. Error about 1:30.

Thursday Oct 4, 2012 #

6 AM

Swimming 1:25:00 [3] 3.15 km (26:59 / km)

MTC Swim Warm up - 300 mixed, 4 x 50 kick, 200 pull, 4 x 50 descending, 2 x 50 slow/fast. Main Set - 300 dps, 2 x 150 50 pick up, 300 dps, 3 x100 descending, 200 steady, 2 x 100 pull, 200 steady, 2 x 50 slow, fast Cool Down - 4 x 50 bk/free, br/free.
Technique sucks and core tired. Stretched tendon left knee meant no push off wall.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

First winter season game!

Wednesday Oct 3, 2012 #

5 PM

Cycling (Wind Trainer) 43:00 [3] 15.0 km (2:52 / km)
shoes: Exustar Road Bike Shoes

Recharge. Legs felt good. Burn -300 kcal

Tuesday Oct 2, 2012 #

6 AM

Swimming 1:20:00 [3] 3.0 km (26:40 / km)

MTC Swim: Start of the Fall session. Warm up - 200 mix, 4 x 50 kick with fins, 200 pull, 4 x 50 descending Main - 400 steady, 2 x 150 pull, 75 shoulder touch, 200 last 100 fast, 4 x 50 descending, 4 x 100 descending, 3 x 100 descending. Cool down 50 br/free 50 back/free 2 x 50 scull / swim
Slow after off over a month. Core and collar bone noticeable tired. 400 on 8:07. Could not get much below :57 per 50. Time to work on technique!!
5 PM

Running (Trail) 42:30 [3] 6.29 mi (6:45 / mi) +30m 6:39 / mi
shoes: Mizuno Wave Creation Model 13

Tough start but picked up speed as I went on! Slight right knee ache but good overall.

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