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Training Log Archive: Sid

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Running10 11:47:40 78.99(8:58) 127.13(5:34) 554
  Swimming7 9:30:00 14.57(39:07) 23.45(24:18)
  Orienteering3 5:18:16 17.52(18:10) 28.2(11:17) 3029 /36c80%
  Cycling2 2:00:00 29.08(4:08) 46.8(2:34)
  Hockey1 25:00
  Total21 29:00:56 140.17 225.58 58429 /36c80%
averages - weight:150.3lbs

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Thursday Apr 29, 2010 #

6 AM

Swimming 1:25:00 [3] 3.65 km (23:17 / km)

MTC Swim with Coach Stewart. Warm up - 200 mix, 200 pull, 4 x 50 kick no fins or board, 4 x 100 IM Main set - 8 x100 on 2:05, 2 x200pull, 6 x100, 2 x 200 pull, 4 x 100 on 2:05. Col Down - 50 float.
Was able t maintain a 1:52 to 1:55 and the 2:05 pace for the 100's. Arms felt god but I started t lose my left arm at points

Orienteering 1:40:00 [1] 5.0 km (20:00 / km) +30m 19:25 / km
shoes: Vasque Velocity

GHO training at the Lion's Club Pool. Most of the controls were on the old permanent course and had been visited before but it was nice to be on a map

Tuesday Apr 27, 2010 #

6 AM

Swimming 1:25:00 [3] 3.6 km (23:37 / km)

MTC Swim with Coach JJ. Warm up - 300 mixed, 200 pull, 8 x 50 kick with fins, 100m drill, 8 x 25 fast/ easy back/breast Main set - 4 x 300m, 50 easy, 2 x 400 pull, 350 pull Cool down 4 x 50 finger drill.
Swam the 300 on 5:50 except 2nd which was 6:00. Kept my arms closer on the stroke and it seemed to work much better. Almost broke fingers Sunday hitting the line divider. Heard I went fast / slow on the 3rd 300. Not sure as the swim time was the same but tried to fix my push offs but tend to lose googles.

Running (Trails) 47:00 [3] 5.0 mi (9:24 / mi) +30m 9:14 / mi
ahr:120 max:134 shoes: Wave Creation 10 3rd pair

Legs were a bit tight after cycling Tuesday. Knees were also a bit sore. Moderate run though! Burn - 500 kcal.

Monday Apr 26, 2010 #

5 PM

Cycling (Roads) 1:20:00 [3] 34.8 km (2:18 / km)
ahr:110 max:138 weight:148lbs shoes: Carnac TRS7

First good outdoor ride! Last week I blew a tube just 6 km from home. Took a while to get used to my old Miele road bike with only a 6 gear cassette. Felt okay on the way home though Burn - 580 kcal.

Sunday Apr 25, 2010 #

6 AM

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

MTC Coached swim with Stewart. Still having trouble with arm path. Not sure on the fix!!
11 AM

Orienteering (Score-O) 1:27:42 [4] *** 10.4 km (8:26 / km)
spiked:20/24c shoes: Vasque Velocity

The Mob Match. Saw a coyote at 4E. Chased it but it ran after deer. Tried too get all the controls but had 2:00 with one left. Played tag with DR helped a lot. Finished not wanting to take a penalty. 59 points, first in age group!

Saturday Apr 24, 2010 #

9 AM

Running (Rads) 1:37:00 [3] 10.0 mi (9:42 / mi) +90m 9:26 / mi
ahr:131 max:145 shoes: Wave Creation 10 3rd pair

A bit a fast but made it. Right knee was a bit sore!

Thursday Apr 22, 2010 #

6 AM

Swimming 1:25:00 [3] 3.65 km (23:17 / km)

MTC Swim with Coach Stewart. Warm up - 200 mix, 4 x 100 free/back/breast/free Main Set - 5 x 200 descending, 10 x 100 descending 5's, 15 x 50 descending 5's Col down - back/breast easy.

Fast 200 - 3:39, 100 - 1:45, 50 - 0:47 Arm were tired but held up!
3 PM

Running 57:00 [3] 6.0 mi (9:30 / mi) +30m 9:21 / mi
ahr:128 max:138 shoes: Mizuno Wave Riders 13

Nice run though well rested. Knees good!

Tuesday Apr 20, 2010 #

6 AM

Swimming 1:20:00 [3] 3.65 km (21:55 / km)

MTC Swim with Coach JJ. Warm up 10 x 50 free - Back/breast 6 x 50 15 fast, 35 easy Main Set - 600 swim, 2 x 300m pull, 3 x 200m swim, 6 x 100 pull with paddles, 8 x 50 fast / easy Cool Down 50 back / breast.
Arms were getting tired but still working on technique change. 50 m swim time - 0:47 to 0:50.
5 PM

Hockey 25:00 [3]
shoes: Koho 3380

Start of summer hockey. Felt good to be back on skates!!

Monday Apr 19, 2010 #

Cycling (Roads) 40:00 [3] 12.0 km (3:20 / km)
shoes: Carnac TRS7

Started easy ride but blew a rear tire and came home earlier. Adjustments required on my old bike also.

Saturday Apr 17, 2010 #

9 AM

Running (Trails) 2:33:00 [3] 25.0 mi (6:07 / mi) +224m 5:57 / mi
ahr:129 max:147 shoes: Mizuno Wave Riders 13

Longest run before the Mississauga Half. Felt good starting out But slowed on the second loop. Tough coming home as I had not run at speed in a while. Still had my sprint but little jog left. Burn - 1600 kcal.

Friday Apr 16, 2010 #

2 PM

Note
weight:148lbs

Platelet donation BP 124/78 HR - 62

Thursday Apr 15, 2010 #

6 AM

Swimming 1:20:00 [3] 3.5 km (22:51 / km)

MTC Swim with Coach Stewart. Back in the pool after 4 days in Germany drinking beer. Warm up 300 mix swim, 300 pull, 12 x 25 IM Main Set - 5 x 100, 4 x100 2 x50, 3 x 100 4 x 50, 2 x100 6 x 50, 100 89 x50 Cool down - 100 back/free/back/float
Water was hot which sapped our speed. Swam 2:00 pace for all 100's and 1:00 for all 50's except the last 8. Arms were tired but I was determined to keep the new style to see where I ended up.
5 PM

Running (Trails) 47:00 [3] 6.5 km (7:14 / km) +35m 7:02 / km
weight:155lbs shoes: Mizuno Wave Riders 13

Easy run after work. My joints were sore from 15 hours in planes and I had cramped both calves in the last 3 days but the run was okay. No speed but I needed a warm up before Saturday's long run.

Saturday Apr 10, 2010 #

Event: 2010 Salomon Dontgetlost.ca Giant's Rib Raid
 
10 AM

Orienteering (Adventure Run) 2:10:34 [3] ** 12.8 km (10:12 / km)
spiked:9/12c shoes: Vasque Velocity

Giant's Rob Raid Silence Beckons does the Enduro race as I have to catch a flight to Germany at night. The race goes well and comes down to running speed. We make two poorer route choices but they cost probably about 3:00 total. Beautiful day in the woods!! We end up 9th out of 28 team. Not bad but tough navigation would have been more to our liking. Back to full Raid in the fall.

Friday Apr 9, 2010 #

9 AM

Running (Trails) 30:00 [3] 5.2 km (5:46 / km)
shoes: Mizuno Wave Riders 13

Easy trail run. 2nd last on the 100 day challenge. Felt okay!

Tuesday Apr 6, 2010 #

6 AM

Swimming 1:25:00 [3] 3.4 km (25:00 / km)

MTC Swim with Coach JJ. Warm up - 300 mixed, 8 x 50 drill/free, 6 x 50 fast 15/easy 35 alternating with easy. Main Set - 3 x 200 pull, 400 swim, 3 x100 pull, 200 swim, 6 x 50 kick with fins, 6 x 50 pull Cool down - 6 x 25 finger drill, 150m back/breast
Right shoulder was a bit tight so took it easy. Slow swims 400m on 7:55

Monday Apr 5, 2010 #

5 PM

Running (Trails) 50:40 [3] 8.4 km (6:02 / km) +20m 5:58 / km
shoes: Mizuno Wave Riders 13

Faster run than past 4. Back is getting better and pace is returning. 2 runs left in the 100 day challenge for a bronze!!

Sunday Apr 4, 2010 #

7 PM

Running 35:00 [3] 5.0 km (7:00 / km) +30m 6:48 / km
ahr:120 shoes: Mizuno Wave Riders 13

Easy run but back and my right side felt better.

Saturday Apr 3, 2010 #

9 AM

Running (Trails) 31:00 [2] 5.0 km (6:12 / km)
shoes: Mizuno Wave Riders 13

Back still pretty sore limiting right leg. Need the run for the 100 day challenge though!

Friday Apr 2, 2010 #

10 AM

Running (Trails) 2:40:00 [3] 23.0 km (6:57 / km) +95m 6:49 / km
ahr:122 shoes: Mizuno Wave Riders 13

Long Run on trails. Back was still sore so took it easy. Steady but not fast. Slowed coming home. Right leg was not great but survived! Burn -1560 kcal.

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