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Training Log Archive: Sid

In the 28 days ending Feb 28, 2007:

	activity	#	time	miles		km		+m
	Swimming	11	16:40:00	21.72	(46:03)	34.95	(28:37)
	Orienteering	3	6:39:06						38 /	44c	86%
	Cycling	3	5:53:00	80.03	(4:25)	128.8	(2:44)
	Aerobic	6	5:52:00	10.69		17.2		50
	Hockey	8	4:02:00
	Weights, Core & Balance	4	2:24:00
	Running	3	1:29:00	2.0		3.22
	Total	21	42:59:06	114.44		184.17		50	38 /	44c	86%
averages - sleep:7.4 rhr:51 weight:152.7lbs

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Wednesday Feb 28, 2007 #

Hockey 25:00 [3]
slept:7.5 shoes: Koho 3360

Hockey game with Animal Control and assorted friends of Du. Played 4 on 4 with relatively easy pace.

Tuesday Feb 27, 2007 #

Swimming 1:30:00 [3] 3.6 km (25:00 / km)

MTC Swim with Coach Stephanie. 500 m Locomotive warmup. 3 sets of 10 x 100 m. First set pace time 2:20. Swim time near constant at 1:53 to 1:54. 2nd set pace time 2:15 and swim time remained similar at about 1:54. 3rd set pace time dropped to 2:10 and swim time ballooned to 1:58. Arm strength was starting to wane and glide was decreasing. First sets I was cruising with the longer rest time and roll was not bad. 3rd set was breathing more and losing form. Cool down breast and back stroke with practise doing flip turns. May be getting near the point of trying in a session.

Aerobic (Elliptical) 9:00 [4] 0.5 mi (18:00 / mi)
slept:7.0 shoes: New Balance Cross Trainers

Warm up for weights.

Weights, Core & Balance (Arms & Legs) 25:00 [5]
shoes: New Balance Cross Trainers

Had to get in a maximum weight 1 set routine on the machines after doing out last week.

Weights, Core & Balance 10:00 [3]
shoes: New Balance Cross Trainers

Not much core work but better than none.

Sunday Feb 25, 2007 #

Swimming 1:15:00 [3] 2.5 km (30:00 / km)

MTC Swim with coach Stephanie. 5 x 400m of various rountines and drills. Finished 500m locomotive.

Cycling (Wind Trainer) 1:53:00 [3] 62.0 km (1:49 / km)
shoes: Louis Garneau Baja

MTC cycling with Johnny B. After warm up, 8 sets of 8 minutes each, 2 min. power, 4 min. maximum and 2 min. cadence. Each 3 were rotated one slot for next set. Finished with 8 minutes teammate sprint and 8 minutes race pace.

Running 45:00 [2]
shoes: Asics Nimbus VI

Run around the block from Glen Erin to Mississauga Road, south and back. Easier finishind set. Wind was from the east for a change.

Saturday Feb 24, 2007 #

Event: Horseshoe Resort Snowshoe Raid

Orienteering race 3:03:00 [4] **
spiked:10/12c slept:8.0 shoes: North Face Gore-Tex XCR

The first Snow Raid. Started at 9:30 am as I had to get to a wedding at 3:30 pm. Started out well in the -10°C temperatures, breaking trail in the bright sunshine. 45 minutes out stated to bonk so eat a Cliff bar and high concentrated Gatorade. Was going along at a good pace until control 11. Approached it well but could not find the hill with the control. Reoriented without much luck. Tried 3rd approach but was getting worse. Things started to get tight so headed for home. Hit next control and had 36 minutes to hit 3 controls and get home. Was moving at a borderline anaerobic pace but ended up 3 minutes late. Point total 365, yuck! Beautiful day in the Copeland Forest but not very good performance. Made wedding okay though.

C • Point Total 1

Thursday Feb 22, 2007 #

Swimming 1:35:00 [3] 3.55 km (26:46 / km)
weight:152lbs

MTC Swim with Coach Stephanie. 10 x 50m fist with board, 200 m pull breathe every 7 strokes 3 sets of 200m on 4:30, 2 x 100m, on 2:15, 2 x 75 m 25m fist, 50m swim, 4x 50 m on 1:10 decreasing swim time, 200 kick choice. Cool down 2 x 25m no breath & 25 drill. A bit tired and no super fast but seemed to be getting head to shoulder tuck, though hip & head roll may be out of sync. Kick feels odd on one side also unless I use a strong arm pull.

Hockey 25:00 [4]
shoes: Koho 3360

First game of the playoffs. Got to play centre for a change but was more difficult to get clear of checkers. Went out too hard and was tired half way through the game. We were up 3 -1 due to excellent goal tending but we were tired and they tied the score. Went up 4-3 but they got one back with a 1/2 minute to go. Ended up in a tie but they had better chances.

Wednesday Feb 21, 2007 #

Aerobic (Elliptical) 30:00 [4] 2.0 mi (15:00 / mi)
weight:152lbs shoes: New Balance Cross Trainers

Warm up for light workout.

Weights, Core & Balance 7:00 [3]
shoes: New Balance Cross Trainers

Lighter crunches on a ball.

Weights, Core & Balance 20:00 [3]

Balance flexibility slowly improving.

Tuesday Feb 20, 2007 #

Swimming 1:35:00 [3] 4.1 km (23:10 / km)
slept:7.25

MTC Swimming with Stephanie. 5 sets on 1:10 pace for each 50m. Set = 50m, 100m, 50m, 150m, 50m, 100m, 100m, 100m, 50m & 50m Rest 1 min and restart. Nice pace but technique sucked early on. Finally figured out to tuck head into arm but arm strength was low by that time. Breast & backstroke cool down.

Monday Feb 19, 2007 #

Note
(rest day)

Sunday Feb 18, 2007 #

Orienteering race 1:26:06 [4] **
spiked:20/20c rhr:53 slept:8.5 shoes: North Face Gore-Tex XCR

Beautiful day but race temperature -9°C. Good start though snow was about 1 foot deep. First loop went well. Used straight line route through light green to F from 1. Was the first through this route but others folllowed. Running the Tree Hugger Invitational was a slight advantage as a lot of the hilltops and interesting terrain was familar. Pretty good position after the first loop but blew a shoe lace and had to retie. Started second loop well but decided to swing wide to J after the massive hill climb to M. Was the first to use the one approach. Second loop went well but in retrospec should have skipped J and done Q instead. It was tight to make the 90 minute cut off but came in at 86 minutes. Ears almost froze without long hair and had to pull beany down tight. Toque would have been a better choice but tends to catch on trees. The winning time was 62 minutes, 68 minutes second. Post race fire and hot cider was excellent. SI clinic after was a good overview of event software.

Saturday Feb 17, 2007 #

Aerobic (Snowshoeing) 1:40:00 [1] 4.0 km (25:00 / km) +50m 23:32 / km
rhr:53 slept:7.5 shoes: Salomon XA Pro

Snowshoed around Starkley Hills mostly off trail in preparartion for the Snow Raid. Snow was about 1 foot of fluff. Temperature -9°C. Nice terrain for practice and variety for work on map reading skills.

Friday Feb 16, 2007 #

Hockey 35:00 [4]
slept:7.0 shoes: Koho 3380

Tough skating game, always under attack but won 4 - 1.

Thursday Feb 15, 2007 #

Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:7.0

MTC Swim with Coach Stephanie. 300 m with 50 m finger drag and 50 m pull, 300 m with 50 m 9 side kick switch and 50 m swim. 10 x 100 m on 2:15, 4 x 50 m on 1:10, deceasing, 8 x 100m, 4 x 50m, 4 x 100 m and 2 x 50 m, 25 m back and 25 m breast. Cool down breast and back and 10 flip turns practise. Swam a 1:50 to start but slowed to 2:00 by the last 100m. Fastest 50m time was :53.

Hockey 35:00 [5]
shoes: Koho 3360

Tough hockey game but won with hard skating, 6 - 3. Scored 1 goal, 2 assists. Other team is starting to rue the trade.

Wednesday Feb 14, 2007 #

Note
weight:152lbs (rest day)

Did some work on the house and took it easy, saving legs for hockey tomorrow night.

Tuesday Feb 13, 2007 #

Swimming 1:45:00 [3] 3.5 km (30:00 / km)
slept:7.5

MTC Swim with Coach Stephanie. 300m 50m FD and 50m 3 side kick switch, 200 m 100m pull 100m kick, 5 x 150m on 3:15 pace, 5 x 50m on 1:10 pace, 5 x 150, 5 x 50m kick with fins, 5 x 150m still on 3:15 and 5 x 50 m pull. Warm down breast and flip turn practice with back stroke return. Arms got a bit tired pushing the 1st 150 m lengths. Swim time - 2:45 to 2:50 2nd set slowed to 2:50 to 3:00. 3rd set cruised swim about 3:00 to 2:55. Had trouble getting the head-hip roll and breathing synchronized at slower speeds.

C • onya mate 4

Aerobic (Elliptical) 50:00 [2] 3.0 mi (16:40 / mi)
shoes: New Balance Cross Trainers

Usual warm up on elliptical, random inclination and setting - 12/20. Legs feel a bit tired and right knee a little achy after swimming.

Weights, Core & Balance (Legs & Arms) 25:00 [5]
shoes: New Balance Cross Trainers

Usual weight set. All Cybex machines at ORC with the weight set so 10 to 12 maximum is all that I can do. In borderline cases, I sometimes reduce weight after 10 and do another set. Wanted to do core, balance and stretch after but this activity room was full with people with personal trainers.

Monday Feb 12, 2007 #

Note
slept:7.0 (rest day)

Easy day after the weekend. Likely do some work around the house.

Sunday Feb 11, 2007 #

Swimming 1:30:00 [3] 2.0 km (45:00 / km)
slept:6.75

MTC swim with no coach. Did 300m pull warm up, 200 m drill, 300 m kick, 500 m locomotive, 5 x 100m side kick and swim 25's and 200 m coool down. Easy swim to warm for bike & run.

Cycling (Wind Trainer Road Bike) 2:00:00 [3] 0.0 km
shoes: Louis Garneau Baja

Spinning with Johnny B. Typical warm up but main sets were hill workouts in maximum gear. Last hill was 18 minutes. Earlier ones were shorter. Legs felt tired and had the power but no cadence. Distance travelled was the shortest of the last 3 workouts.

Running 24:00 [2] 2.0 mi (12:00 / mi)
shoes: Asics Nimbus VI

Ran from pool to Thomas to Winston Churchill and back. Temperature was about -9°C and quite cool heading into the wind. Wore too much gear and started to overheat on the way back.

C • supersonic 2

Saturday Feb 10, 2007 #

Orienteering (Snowshoeing) 2:10:00 [1] ***
spiked:8/12c slept:8.0 shoes: Salomon XA Pro

On GHO Canada GHO Bronte Creek training map. Excellent training for navigating by vegetation changes only. Snow was not deep but needed practice on snowshoes. Temperature - 5°C but sunny.

Friday Feb 9, 2007 #

Hockey 35:00 [3]
slept:8.0 shoes: Koho 3380

Nice game as we had wingers that played position and could carry the puck for quick outlet passes. Final score 5 -1. The one goal was a fluke, a floater that just deflected off the goalie's trapper. Stopped a lot of puckks from the points playing defense. New skates are still stiff but glide great. Could not shoot from the point on net though. Ice Dogs and Raptors won. Chicken wings after were prepared just right after bad batches in the last few weeks.

Thursday Feb 8, 2007 #

Swimming 1:35:00 [3] 3.6 km (26:23 / km)
slept:7.0

MTC Swim with Coach Stephanie. No lane attendance other than I. 300m warm up shark and 9 switch kick with fins. 200m finger drag and swim. 50 x 50m, 10 at 1:15 pace, 10 breathing every 4 strokes, 10 kicking, 10 fast 25m and cruise and 10 finish on 1:15 pace. 200m cruise, 2 x 100m on 2:15 pace, 100m best time (1:50) and 2 x 50m cool down. Felt pretty good. Got 50 m time down to :53 typically, :57. With few in the pool worked on low head in water and little surface break to breathe plus body roll for hydrodynamics.

Hockey 30:00 [4]
shoes: Koho 3360

Got switched to the red team but still won 4 - 3 though there was some dispute. Scored one goal.

Tuesday Feb 6, 2007 #

Swimming 1:35:00 [3] 4.1 km (23:10 / km)
slept:7.25 weight:153lbs

MTC Swim with Coach Ken. 40 x 100 m on 2:20 pace time. Swam #1 & #2 in 2:05, # 3 2:00, #9 2:00. All the rest were below 2 minutes. Swim time for #40 was 1:54. Worked on getting a slight body roll throughout strokes and keeping legs together. Head still wobbles around quite a bit but try to keep it lower and still. Relaxed fingers with a slight spread gave best speed. Arm bend and abs pull was best. Dropped and pushed harder off walls during turns. Likely could do a 2:15 pace time but relaxed and concentrated on technique. Lanes were sparse perhaps due to Sunday's core workout or cold temperature.

Aerobic (Elliptical) 53:00 [2] 2.7 mi (19:38 / mi)
shoes: New Balance Cross Trainers

Warm up.

Weights, Core & Balance (Legs & Arms) 30:00 [5]
shoes: New Balance Cross Trainers

Arms felt good after 4 km swim this morning. Sets of 10 at maximum weight. 12 if I had something left.

Weights, Core & Balance (Ball) 12:00 [3]
shoes: New Balance Cross Trainers

Sets of high, lower and middle abs on the ball.

Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers

Getting better standing one legged on Bossus, regular or inverted.

Monday Feb 5, 2007 #

Note
rhr:48 slept:7.5 weight:155lbs (rest day)

Excellent ribs at the local Super Bowl party.

Sunday Feb 4, 2007 #

Swimming (Core & Lengths) 1:10:00 [3] 1.0 km (1:10:00 / km)
slept:7.5

MTC Swim with Coach Ken. 250m pull warm up. Alternate 20 sit ups, reverse and lower plank and front and side plank motion. 75 m frestyle after each set

Cycling (Wind Trainer Road Bike) 2:00:00 [4] 66.8 km (1:48 / km)
shoes: Louis Garneau Baja

MTC Cycling with Johnny B. Power and hill climbing sets. Start alternating top gear 3 minutes, drop 3 and spin quick 3 minutes and rest. Pushing maximum gear, dropping 3 gears, slow gear addition for 8 minute sets. Fogged the windows by 9:15 pm but outside temperature -11°C.

Running 20:00 [2]
shoes: Asics Nimbus VI

Ran in the -10°C from pool to Thomas Street and back. Too much gear on and started to overheat on return. Pool showers felt like sauna after.

Saturday Feb 3, 2007 #

Aerobic (Snowshoeing) 1:50:00 [1]
slept:7.5 weight:153lbs

The snow is not deep but trekked through the bush adjacent to the Bruce Trail from Rock Chapel to Sydenham Road. Cool temperature at -7°C. Nice light day exercise before pre Super Bowl exercise blitz.

Friday Feb 2, 2007 #

Hockey 25:00 [3]
slept:7.5 shoes: Koho 3380

Won the game 4-2 but generally not noteworthy.

Thursday Feb 1, 2007 #

Swimming 1:35:00 [3] 3.5 km (27:09 / km)
slept:7.0 weight:152lbs

MTS Swim with Coach Stephanie. 300 m warmup alternating catch up 50 m and fist 50 m. 300 m reverse IM (fr,br,bk &fly) Twice through main set; 3 x 100m on 2:20 pace, 4 x 75m (50m cruise, 25m fast), 2 x 100m (breathing every 5 stroke), 2 x 75m (50m bk, 25 fr), 100m (sprint) and 300m kick with fins. Took 20 seconds between intervals. Did the 1st sprint 100 in 1:45 but slowed to 1:52 on the second one. Cool down; 25m no breathe, 25m head first scull, 25m nb, 25m hfs, 25m nb, 25m feet first scull, 25m br and 25m otter. Arms started to tire in the second set from lack of core strength. After leaving pool had a dull ache in mid uppers abs. Likely abs tired after Monday, Tuesday double abs workout. Ttried to work on leading roll with hips instead of head but with low sucess likely due to core weakness. Feet tended to separate requiring head correction. Good attendance in lane 2, started with 9, ended with 4.

Hockey 32:00 [3]
shoes: Koho 3360

Not a very intense game but finally score ended up 7 - 6. Good skate but play was very disjointed!

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