Training Log Archive: SidIn the 7 days ending Jan 19, 2013:
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Saturday Jan 19, 2013 #
11 AM
Orienteering race 3:04:02 [3] 15.47 km (11:54 / km) +279m 10:55 / km
shoes: Montrail GTX25
Snow Raid Started well in the Loree Forest but slow run home so came down the trail and ran along the bottom. 26th team overall coming 12 seconds before deadline. First long event in brace. Knee was a bit sore after but generally went well!
Thursday Jan 17, 2013 #
6 AM
Swimming 1:15:00 [3] 2.8 km (26:47 / km)
MTC Swim. Warm up - 300 mixed, 2 x 150 pull, 2 x100 kick, 200 mixed Main - 2 x (200 swim, 4 x 50 EZ/Fast, 150 pull, 2 x 50 fast, 100 swim, 50 fast) Cool down 200 easy.
Swam 1st 200 on 3:56, 2nd on 4:10. Technique is not great! Too much leg action! Legs still tired from Tuesday cycle.
Swam 1st 200 on 3:56, 2nd on 4:10. Technique is not great! Too much leg action! Legs still tired from Tuesday cycle.
5 PM
Hockey 25:00 [3]
shoes: Koho 3380
Okay game! Bit of rest with 3 lines.
Tuesday Jan 15, 2013 #
6 AM
Swimming 1:10:00 [3] 2.7 km (25:56 / km)
MTC Swim Warm up - 200 mixed, 100 kick with board, 200 pull, 4 x 50 back / free, 6 x 50 descending 1 - 3. Main set - 2 x (200 long, 2 x 100 pull, 200 dps, 4 x 50 swim / shoulder touch) Cool down 100 easy.
Poor technique, no glide or core connect, legs curved. Things to work on!! Strength was fine though!
Poor technique, no glide or core connect, legs curved. Things to work on!! Strength was fine though!
7 PM
Cycling (Wind Trainer R2) 1:40:12 36.05 km (2:47 / km)
ahr:120 max:145 shoes: Northwave Road Shoes
Warm up 20:00, 10:00 @ zone 3, 2:00, 8:00 ... 2::00, Pyramid 3:00 + 4 Gears and back. Burn -1200 kcal.
Legs felt good after a while but hit Zones 4 & 5 perhaps too much!
Legs felt good after a while but hit Zones 4 & 5 perhaps too much!
Monday Jan 14, 2013 #
6 AM
Weights, Core & Balance 50:00 [3]
Full indoor routine. Strength was good!
Sunday Jan 13, 2013 #
8 AM
Cycling 2:15:22 46.51 km (2:55 / km)
ahr:124 max:149 shoes: Northwave Road Shoes
Training with Aubrey. Started with spin ups 5 x 1:00, 5 x 1:30 and 5 x 0:45. Followed by 10:00 Zone 4, 4 x 5:00 Zone 4, 10:00 Zone 4 to 5 varying standing and sitting.
Tough set but felt good once finished. Fell off a bit on the 3rd 5:00.
Tough set but felt good once finished. Fell off a bit on the 3rd 5:00.