Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 31 days ending Oct 31, 2008:

activity

time

miles

Swimming

10:35:00

12.46

(50:58)

20.05

(31:40)

Orienteering

7:08:21

17.03

(25:10)

27.4

(15:38)

9 /

12c

75%

Weights, Core & Balance

4:45:00

Hockey

4:15:00

Running

3:44:20

20.76

(10:48)

33.41

(6:43)

Cycling

3:40:30

75.93

(2:54)

122.2

(1:48)

Aerobic

13:00

0.65

(20:00)

1.05

(12:26)

Total

34:21:11

126.82

204.1

9 /

12c

75%

averages - weight:149.5lbs

3:26

0:00

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Friday Oct 31, 2008 #

Hockey 45:00 [2]
shoes: Koho 3380

Low on guys and still sore from Thursday so I took it easy.

Thursday Oct 30, 2008 #

Swimming 1:10:00 2.8 km (25:00 / km)

MTC Swim With Coach JJ. Warmed up see MTC Blog and did 500m time trial. Started slow and increased speed last 200m. Finished in 9:45. First 200m 3:54. Triceps were tired after words.

Hockey 25:00 [5]
shoes: Koho 3360

Won another game! Skated hard and could feel it in my quads when finished. Strained my back doing a crazy move at one point but just weak after weights and swimming. Right knee a little sore after also.

Tuesday Oct 28, 2008 #

Swimming 1:20:00 [3] 2.75 km (29:05 / km)

MTC Swim with Coach JJ. Warm up 300m swim mixed, 200m pull breathe 3, 100m drill, finger drag, Catch up Right and left arm. Main set 8 x 25m kick no fine, 2 x 200m pull breathe 3,5,5,3 , 8 x 25 m kick fins, 400m pull breathe 3,5,7,9 , 4 x 100m descending. 6 x 25m fingers with fins, 6 x 25m backstroke with fins. Coldown 250m mixed.

100 m times were 2:00 to 1:50. Felt okay but should have been faster.

Running (Treadmill) 35:00 [3] 2.7 mi (12:58 / mi)
shoes: Asics Nimbus VIII

Run at 12/20 on the threadmill random 5 mph. Legs felt a bit sluggish so I did not push and cycle instead.

Cycling (Lifecycle Horizontal) 30:00 [3] 10.9 mi (2:45 / mi)
shoes: Asics Nimbus VIII

Random cycle on 12/20 setting. Legs felt okay and could felt the use of more glutes.

Weights, Core & Balance (Legs & Arms) 50:00 [5]
shoes: Asics Nimbus VIII

Sets of 30 to 40 reps on maximum weight. Muscles felt tired but recovered fast.

Weights, Core & Balance (Legs & Arms) 10:00 [3]
shoes: Asics Nimbus VIII

A little quick on the stretch as there were things to be done. Flexibilit was okay. Worked on improving right knee strength a bit.

Sunday Oct 26, 2008 #

Orienteering 2:33:19 [3] 10.0 km (15:20 / km)
shoes: Vasque Velocity

GHO Peak to Peak at Mount Nemo. Slight advantage to me as I had set an event here previously. The orienteering sections went fine and I finished in just over an hour. Next was a road and field run to a "walk the line" section on a new adventure run map. This was tricky as the map had no vegetation and it was dense. Made it, though it was a slow walk. The map seemed off in a section as the separations and distances seemed weird.

Good event and the rain held of until after we were finished.

Saturday Oct 25, 2008 #

Orienteering race 1:00:00 [3] 3.0 km (20:00 / km)
shoes: North Face Gore-Tex XCR

The TOC Vampire-O. Excellent event with great props at the controls.
Heavy rain in the morning cleared by night but the broadwalks were slick and the creeks high. One bridge was washed out and just 1 log. I tried to cross but lost balance and landed in knee deep water. My strategy this year was to be elusive and not get bitten after being a victim in my last 3 Vampire-O's. I took it slow and ran away from groups. Coming home I walked through dense bush, then sprinted across the field in a circular route without a light. Covered in glow sticks, the vampires still had a chance to attack I felt. Made it though and ended with 150 out of 270 points. Good for a high prize pick.

Great fun TOC!!

Friday Oct 24, 2008 #

Hockey 30:00 [3]
shoes: Koho 3380

Poor game but the skate was worth it!!

Note

Platelet Donation HR - 56 BP 128/86

Thursday Oct 23, 2008 #

Swimming 1:20:00 [3] 2.75 km (29:05 / km)

MTC Swim withCoach JJ. usual Warm up 200m swim, 100m pull, 4 x 25m kick & 4 x 50 build. Main Set - 200m swim, 0:15 rest, 200m pull, 4 x 50m fast 0:30 rest, same on descending swim / pull from 150 to 100 to 50 m 8 x 25m kick and cool down 100m fins.

50m times were pretty consistent about 0:50 to 0:55 with first and last being the same. Arms felt good.

Hockey 30:00 [3]
shoes: Koho 3380

Won another game and had a great skate. Endurane was low but speed good.

Tuesday Oct 21, 2008 #

Swimming 1:20:00 [3] 2.15 km (37:13 / km)

MTC Swim with Coach JJ. Warm up 400m swim, 4 x 25m kick, 4 x 50m Push offs for 10 minutes. 5 x 0:40 kick vertical, 0:20 rest, main - 3 x (4x75 drill/free 50, 4 x 25m smooth/fast) 2 x 6 x 25m finger drills, Cool down - Imwithout free 150 m.
Knees felt a bit wobbly from kicking and line was a bit of but 25 m times were about 0:20 to 0:25.

Aerobic warm up/down (Elliptical) 13:00 [3] 0.65 mi (20:00 / mi)
shoes: Asics Nimbus VIII

Running (Treadmill) 48:00 [3] 3.75 mi (12:48 / mi)
shoes: Asics Nimbus VIII

LIght run to wore on joints and strength. Right knee was a bit sore to start but felt good by the end.

Weights, Core & Balance (Legs & Arms) 50:00 [4]
shoes: Asics Nimbus VIII

Sets of 25's to near exhaustion. Concetrated on indiividual leg workouts. Felt okay and knees were good after words.

Weights, Core & Balance 15:00 [3]

Mostly just stretch but did some sigle ankle raises and supermans. Flexibility was not bad.

Monday Oct 20, 2008 #

Cycling (Road Time Trial) 1:43:00 [4] 43.5 km (2:22 / km)
shoes: Carnac TRS7

Rode up Sixth Line and back then east to Upper Middle and throught the sub divisions for a few hills. Lehs felt good but right calf was a little tight after.

Saturday Oct 18, 2008 #

Note

Playing second round of golf this year. My short game was pretty erratic but a great walk in the autumn colours!

Friday Oct 17, 2008 #

Running race 1:01:20 [4] 10.0 km (6:08 / km) +30m 6:03 / km
shoes: Asics Nimbus VIII

ESAR Trick or Treat Run through Oakville 16 Mile Creek Trails. Nice run with lots of scary haunters near the end. Calves became quite tight on one downhill but loosened up after. Hills were fun!

Thursday Oct 16, 2008 #

Swimming 1:20:00 [3] 2.35 km (34:03 / km)

MTC Swim with Coach Stuart. Warm up - 200m swim, 100m pull, 4 x 25m kick &4 x 25m build. Main set 8 x 50m descending 1 to 4, 200m pull, 4 x 50 free/back, 200m kick with fins, 200m drill (left, right, fist and catch up) 8 x 50m descending 1 to 4. Cool down 4 x 25m kick, 100m choice.
50m times varied from 0:50 to 1:00. Arms felt a little tired but swam okay. Worked on push off also.

Hockey 30:00 [5]
shoes: Koho 3380

Won another game. Hard skate. Legs felt pretty tired after from Tuesday night weights.

Tuesday Oct 14, 2008 #

Swimming 1:20:00 [3] 2.1 km (38:06 / km)

MTC Swim with Coach JJ. 400 m warm and drills. Reduced finger pulls and push offs. Felt okay 100m times were in the 1:52 to 2:00 range.

Cycling warm up/down (Lifecycle Vertical) 30:00 [3] 10.7 mi (2:48 / mi)
shoes: New Balance Cross Trainers

Legs felt okay on the machine.

Weights, Core & Balance (Legs & Arms) 1:05:00 [5]

100 rep sets on all machines. Did a few extra if muscle were not bagged after 100. Did a little extra strengthening on my right leg. Tired after but felt good doing near a maximum set. Need to get another weight routine in, in a week.

Weights, Core & Balance 5:00 [4]

Supermans and machines to keep things tight but not exhausted.

Weights, Core & Balance 10:00 [3]

Full stretch of legs and arms. Need to get back into a routine. Leg flexibility was good.

Sunday Oct 12, 2008 #

Orienteering (Long Distance) 1:44:19 [3] 6.6 km (15:48 / km)
shoes: Adidas ADZ16

Ontario Championship at Ganaraska. Started well though I made a few errors near controls. Made a mistake at control 5 and bailed to a trail to relocate. Sloopy at control 6 and lost 4 minutes. Noty bad after but 15 minutes in errors total.

Saturday Oct 11, 2008 #

Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio

Orienteering race (Middle Distance) 47:53 [4] **** 3.1 km (15:27 / km)
spiked:9/12c shoes: Adidas ADZ16

Ontario Champiionships Middle Distance. 10 minute error on control 4. Used a trail as handrail but it it sooner than expected and was lucky to lose only 10 minutes.

Orienteering (Sprint) 22:50 [3] 2.7 km (8:27 / km)
shoes: Asics Nimbus VI

Ontario Championship Sprint at Darlington Park. Started slow but was going well until I took the lower trail to control 5 and was not sure on my location once on the main trail. Cost me 3 minutes!

Thursday Oct 9, 2008 #

Swimming 1:25:00 [3] 2.65 km (32:05 / km)

MTC Swim with Coach Stuart. Warm up - 200m swim, 100m pull, 4 x 50m kick no fins Main - 25m kick, 0:05 rest, 50m kick/free 0:10 rest, 75m kick/free/back, 100m kick/free/left arm/right arm, 75m kick/free/breath 3, 50m kick, btreath 6, 25m breath 9. 2 x (4 x 75m easy/build/hard ) 0:20 rest, 2 x50 build/easy, 0:20 rest, 4x25m back) 6 x 50m back/free, 8 x 25m kick Cool down 200m
Nice swim. Starting to get the philosophy of just working on getting the body flat in the water, kicking without fins and board.

Hockey 25:00 [4]
shoes: Koho 3380

Won again. Tough skate but my legs feel about normal.

Tuesday Oct 7, 2008 #

Swimming 1:20:00 [3] 2.5 km (32:00 / km)

MTC Swim with Coaches JJ & Stuart. Special thanks to John B organizing this session.

Warm up 200m swim, 200m pull, 100m kick no fins, 100m drill and 4 x 25m build 0:10 rest. Main set - 4 x 150m swim, 0:30 rest, 4 x 50m kick no fins 0:30 rest, 4 x 150m free/back/free , 8 x 25m kick no fins. Cool down 200m easy.

Good to be back in the pool but my swim times were slow. 150m times were 6:00.

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

Ran down the Waterfont Trail towards Oakville as warm up for weights. Knees felt a bit rough but improved as I ran.

Weights, Core & Balance (Legs & Back) 1:05:00 [5]
weight:148lbs shoes: Asics Nimbus VIII

Did reps of a 100 using maximum weight I could handle. Some sets were tougher than others. Did a few extra sets on just the right leg to try to improve its motion.

Weights, Core & Balance 15:00 [3]

Did Bosu balance work to imporove legs with arm and leg stretches after. flexibility was okay.

Sunday Oct 5, 2008 #

Cycling (Rogaine) 57:30 [3] 27.3 mi (2:06 / mi)
shoes: Carnac TRS7

Ride up 6th Line to Derry and back. Legs felt fine after warm up and good in areo position. Hit something at 34 kmh, blew the front tire with a km to go and walked to vehicle. I will have to figure out the best tire pressure. Typically, I put in about 120 psi but was only at 110 psi tonight. 4th tube blown this year though 2 were punctured.

Saturday Oct 4, 2008 #

Running 50:00 [3] 8.2 km (6:06 / km) +30m 5:59 / km
ahr:133 max:151 weight:151lbs shoes: Asics Nimbus VIII

Ran the Sheridan Creek loop twice. Legs were tired after hockey but it was good to get running again. Burn - 450 cal.

Friday Oct 3, 2008 #

Hockey 40:00 [3]
shoes: Koho 3380

Light players but had a good skate and I think we won the game. Legs were okay after Thursday.

Note

Sports Doctor said the x-rays show no problems with my knees and to continue training. If they bothrer me, perhaps Physio may help.

Thursday Oct 2, 2008 #

Hockey 30:00 [4]
shoes: Koho 3360

Won the game and had a hard skate with only 2 lines. Wore older skates for the first time in a while and they felt a little tight and slow compared to the other pair.

Wednesday Oct 1, 2008 #

Orienteering (Course Setting) 40:00 [1] 2.0 km (20:00 / km)
shoes: Vasque Velocity

Put out the flags ad ribbons for GHO training at LaSalle Park in the pouring rain. The event was well attended considering the weather. Seems I was off on one of the control, being not far enough up a ravine. All thought 2.5m contours on the map would have made route choices and navigation easier.

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