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Training Log Archive: Sid

In the 30 days ending Jun 30, 2009:

activity

time

miles

Cycling

31:00:00

450.62

(4:08)

725.2

(2:34)

Running

22:00:00

115.62

(11:25)

186.08

(7:06)

Swimming

14:42:00

20.72

(42:34)

33.35

(26:27)

Hockey

1:55:00

Baseball

30:00

Total

70:07:00

586.96

944.63

averages - sleep:6.8 rhr:51

8:26

0:00

» now

Tuesday Jun 30, 2009 #

Swimming 1:10:00 [3] 2.35 km (29:47 / km)

MTC swim with Coach Stewart. 100 descending times were 2:10 to 1:53, a bit slow but was working on left arm position. Afterwards, left elbow was a little tight but felt there was less body motion off line.

Hockey 30:00 [3]
shoes: Koho 3380

Nice speed workout but very humid.

Monday Jun 29, 2009 #

Note

Massage.

Sunday Jun 28, 2009 #

Cycling (Road) 4:40:00 [3] 110.5 km (2:32 / km)
ahr:105 shoes: Carnac TRS7

Easy ride after last weekend though the rain squalls did not make it entirely enjoyable. Hot shower and stretch after. Burn - 1790 kcal. Bike needs a good check as as seat and handlebars were loose.

Saturday Jun 27, 2009 #

Swimming (Open Water) 1:45:00 [3] 4.5 km (23:20 / km)
ahr:114

Three loops of Kelso. Got stuck in the kelp beds on each loop. Burn - 790 kcal.

Running 1:12:00 [3] 11.3 km (6:22 / km)
ahr:132 shoes: Mizuno Wave Creation 10#1

Ran with MS up Morrison Trail and back. HR was high after the swim and stomache was a bit sore after sucking in too much air during swim.

Friday Jun 26, 2009 #

Running (Trails) 1:14:00 [3] 11.3 km (6:33 / km)
ahr:124 shoes: Mizuno Wave Creation 10#1

Legs are feeling good on this short fast runs. Need to translate this speed to longer distances. Burn 590 kcal.

Thursday Jun 25, 2009 #

Swimming 1:00:00 [3] 2.25 km (26:40 / km)

SWim with Coach Stewart. Was able to get 100m time down to 1:49 but slowed to 1:57 later.

Baseball 10:00 [2]
shoes: Adidas Training Spikes

Won another game!

Wednesday Jun 24, 2009 #

Running (Trails) 1:11:00 [3] 11.3 km (6:17 / km)
ahr:127 rhr:51 shoes: Mizuno Wave Creation 10#1

Ran at a faster pace than normal as everything felt good. Burn - 640 lcal.

Cycling (Wind Trainer) 2:00:00 [3] 41.5 km (2:53 / km)
ahr:109 shoes: Carnac TRS7

Rode 2 x 30:00 at HR 120 as major part of the set. Burn - 810 kcal.

Tuesday Jun 23, 2009 #

Swimming 1:10:00 [3] 2.6 km (26:55 / km)

MTC Swim With Coach JJ. 100m times from 1:50 to 2:02. Felt a bit faster than previous sessions though.

Hockey 30:00 [3]
shoes: Carnac TRS7

Hands of stone but a good skate!

Note

Massage

Sunday Jun 21, 2009 #

Swimming (Open Water) 46:00 [3] 2.0 km (23:00 / km)

One loop of the Lake Placid swim course. Water Temperature about 63°F. Swim felt good. Burn - 280 kcal.

Saturday Jun 20, 2009 #

Running (Road) 4:26:00 [3] 33.0 km (8:04 / km)
shoes: Mizuno Wave Creation 10#1

Lake Placid run course plus two loops around the lake. Started a bit faster than typical but knee strength was limiting factor so slowed to a walk run for the last 15 km. Could not tell if the Muzunos were an improvement over the Nimbi. Burn - 1950 kcal.

Friday Jun 19, 2009 #

Cycling (Road) 8:26:00 [5] 201.5 km (2:31 / km)
shoes: Carnac TRS7

Two loops at Lake Placid plus out and back on the run course. Knees got tired after first loop and slowed me down on 2nd loop and beyond. Burn - 4150 kcal.

Thursday Jun 18, 2009 #

Swimming 1:10:00 [3] 2.4 km (29:10 / km)

MTC Swim with Coach Stewart.

Wednesday Jun 17, 2009 #

Running (Road & Trail) 1:20:00 [3] 12.0 km (6:40 / km)
shoes: Mizuno Wave Creation 10#1

Nipegon Trail to Dundas and back the Morrison. Rainy weather but my legs felt fine.

Tuesday Jun 16, 2009 #

Note
(rest day)

Travelling with work so had to take a rest day. Likely a good thing as my legs were feeling dead, near overtrained perhaps.

Monday Jun 15, 2009 #

Cycling (Wind Trainer) 45:00 [2] 15.6 km (2:53 / km)
shoes: Carnac TRS7

Recharrge workout after a heavy week.

Sunday Jun 14, 2009 #

Cycling 6:15:00 [3] 148.0 km (2:32 / km)
ahr:119 max:147 shoes: Carnac TRS7

Ride by 6th Line hill to Belfoutain and back. Did not have legs for great hill climbing after Saturday but made it up them still. 2 flats on front tire and a slow leak made real time at 7:29 poor. Burn - 3050 kcal.

Running (Brick) 1:20:00 [3] 11.3 km (7:05 / km)
ahr:119 max:134 shoes: Mizuno Wave Creation 10#1

Tough getting into this run but did not push things and started to run at normal gait instead on IM and things felt pretty good. While the Mizuno are haevier than the Nimbus, they are starting to grow on me as the stability is better for my right knee and pain was less. Burn - 600 kcal. Stretch and ice bath after.

Saturday Jun 13, 2009 #

Swimming (Open Water) 1:30:00 [3] 4.0 km (22:30 / km)
ahr:119

Easy swim at Kelso. Burn - 600 kcal.

Running (Trails) 2:30:00 [3] 20.2 km (7:26 / km)
ahr:119 shoes: Nimbus 9

Legs did not feel great so ran a IM pace. Right knee was bothersome. Stretch and ice bath after. Burn - 1150 kcal. Knee flexion was better Sunday after watching a show with them bent and sore for about 3 hours.

Friday Jun 12, 2009 #

Cycling (Wind Trainer) 50:00 [3] 16.5 km (3:02 / km)
ahr:98 max:110 shoes: Carnac TRS7

Easy ride. 10:00 warm up. 4 x 3:00 single leg drills. Rest spin at 90 rpm small ring 17. Burn - 260 kcal.

Thursday Jun 11, 2009 #

Swimming 1:11:00 [2] 2.0 km (35:30 / km)

MTC Swim with Coach Stewart. Relay 300m didi not work out great as turns and speed differences gave problems.

Running (Trails) 56:00 [2] 8.2 km (6:50 / km)
shoes: Mizuno Wave Creation 10#1

Two loops of Sheridan Trail. The first loop felt bad but the second things started to come around.

Baseball 10:00 [2]
shoes: Adidas Training Spikes

Won another game.

Wednesday Jun 10, 2009 #

Running (Trails) 1:18:00 [3] 11.3 km (6:54 / km)
ahr:114 shoes: Mizuno Wave Creation 10#1

Easy run after hockey. Legs were tired but okay after a while. New low HR average. 8 bpm lower than the last time I ran this route. Burn - 600 kcal.

Cycling (Wind Trainer) 1:40:00 [2] 35.6 km (2:49 / km)
ahr:114 shoes: Carnac TRS7

Warm up 10:00, 4 x 3:00 one legged drills. 30:00 at 24 kmh, 5:00 rest and 30:00 at 24 kmh. Cool down to finish. Strtech after.

Tuesday Jun 9, 2009 #

Swimming 1:10:00 [3] 2.65 km (26:25 / km)

MTC Swim with Coach Stewart. Was doing 200m cruise/fast in 4:10 to 4:15. Legs were tired but otherwise okay.

Hockey 25:00 [3]
shoes: Koho 3380

Good speed workout.

Monday Jun 8, 2009 #

Note

Tried massage again after a few months of laser treatment. IT band was tight on right side. Left quads were a lot tighter. Confirmed my observations of left to right leg imbalance but too late to change before IM.

Sunday Jun 7, 2009 #

Running (Trails) 3:35:00 [3] 30.0 km (7:10 / km)
ahr:119 max:141 shoes: Nimbus 9

Ran at a slow pace through the Oakville trails. Burn - 3960 kcal. Eat Raspberry gel and drank water.

Saturday Jun 6, 2009 #

Swimming 1:30:00 [3] 4.1 km (21:57 / km)

Straight pool swim. Arms were a bit tired to start but switch to core use and cruised for most of the distance.

Cycling 4:29:00 [3] 116.0 km (2:19 / km)
shoes: Carnac TRS7

Cycled to Hwy #10 at Belfountain and back by Georgetown. Fair number of hills and my climbing was okay. Burn - 3690 kcal.

Running (Brick) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Nimbus 10

Tired after cycling but was able to run.

Thursday Jun 4, 2009 #

Swimming 1:10:00 [3] 2.0 km (35:00 / km)
slept:7.5

MTC Swim with Coach Stewart. 12 x 50 m al out againt other lanes. Kept a 0:48 to 0:49 pace throughout. Arms were a bit tired

Running (Trails) 58:00 [3] 8.2 km (7:04 / km)
shoes: Nimbus 10

Sheridan Trail loop twice. Pretty tired after Wednesday. Right knee is not great, mostly IT band.

Baseball 10:00 [2]
shoes: Adidas Training Spikes

Won the game. Had to run 1st to 3rd once.

Wednesday Jun 3, 2009 #

Running (Trails) 1:30:00 [4] 13.15 km (6:51 / km)
slept:6.0 shoes: Nimbus 10

Ran at near race pace for first 11 km. Left leg was dominant but started to get the right moving. Dropped to IM marathon pace for last bit. Felt good with only the usually minor knee pain.

C • IM Marathon pace 3

Cycling (Wind Trainer) 1:55:00 [3] 40.0 km (2:53 / km)
ahr:109 max:122 shoes: Carnac TRS7

10:00 warm-up, 25:00 of one legged drills, 1:00 rest, 3 X (20:00 at 100 to 115 HR, 3:00 easy spin), 10:00 cool down. Legs were tired to start but survived. Maximum was in small - 17 at 24 to 25 khr. Watched the "Reader" on DVD.

Tuesday Jun 2, 2009 #

Swimming 1:10:00 [3] 2.5 km (28:00 / km)

MTC Swim with Coach JJ. See blog. This pool is slow. 400m times were 8:10, 8:20, 8:30 and 8:35. Usually swim below 8:00. New googles worked well and generally felt good.

Hockey 30:00 [3]
shoes: Koho 3380

Good skate and even scored once.

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