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Training Log Archive: Sid

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Running16 15:18:43 90.63(10:08) 145.85(6:18) 825
  Swimming11 15:00:00 35.48(25:22) 57.1(15:46)
  Cycling6 5:45:00 72.86(4:44) 117.25(2:57)
  Weights, Core & Balance4 3:45:00
  Orienteering3 3:36:34 10.0(21:39) 16.1(13:27) 24033 /43c76%
  Hockey3 1:15:00
  Total41 44:40:17 208.97 336.3 106533 /43c76%
averages - weight:149.4lbs

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Wednesday Mar 31, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 22.5 km (2:40 / km)
shoes: Carnac TRS7

MTC cycle with Coach Steve. Last winter session. MY back made leg power a problem and was not great though I finished the class. On to the road soon!

Tuesday Mar 30, 2010 #

6 AM

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

MTC Swim with Coach JJ. Warm up - 600m mixed, 4 x50 fist/free, 8 x 25 drill/free Main Set - 3 x (100 on 2:00, 200 on 4:00, 300 on 6:00) Cool Down -400 pull, 100 back/breast.

Felt slow and was just making the swim times. Sore back after not sure on the cause.
5 PM

Running (Hill Repeats) 44:00 [3] 6.9 km (6:23 / km)
ahr:115 max:145 shoes: Mizuno Wave Riders 13

Back was still sore from this morning so took it easy but made it up the 7 repeats though not fast. Back loosened up the more I ran but not great. Sore back also hinder right leg motion. New shoes though!

Monday Mar 29, 2010 #

5 PM

Running (Trails) 30:12 [3] 5.0 km (6:02 / km) +40m 5:48 / km
ahr:115 max:124 weight:148lbs shoes: Mizuno Wave Rider 12

Easy run. Last run on these shoes. 200 miles is the best I have done on a pair in a while.

Sunday Mar 28, 2010 #

1 PM

Running (Trails) 31:00 [3] 5.0 km (6:12 / km) +20m 6:05 / km
ahr:110 max:125 shoes: Mizuno Wave Rider 12

Easy run in the rain. Right legs was a bit sore after yesterday but ran okay.

Saturday Mar 27, 2010 #

2 PM

Orienteering (Race Pickup) 1:30:00 [1] ** 4.0 km (22:30 / km) +80m 20:27 / km
spiked:4/5c shoes: Merrel Gortex Hiking Boots

Picking up off the controls after the Hard Rock event. Had a little trouble find CP 12 as it was hidden in a thicket. Nice walk in the woods.




See http://www.flickr.com/photos/36224806@N04/44713044... for a low quality slideshow of the event.



C • Thanks 1
C • Photos... 3

Friday Mar 26, 2010 #

5 AM

Running 31:00 [3] 5.0 km (6:12 / km) +20m 6:05 / km
ahr:119 shoes: Mizuno Wave Rider 12

Easy run. Felt okay after long run,

Thursday Mar 25, 2010 #

6 AM

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

MTC Swim with Coach Stewart. Warm up - 200 swim, 200 pull, 4 x50 IM/free, 4 x 50 build. Main set - 500 swim at 60%, 4 x 100m kick with fins no board, 500 pull, 8 x 50 kick no fins, 500 swim Cool down - 100 over/under 200m double arm/breast
Felt okay. Swam the 500's on about 9:50.
5 PM

Running (Roads & Trails) 1:47:00 [3] 10.8 mi (9:54 / mi) +85m 9:40 / mi
ahr:111 max:130 shoes: Mizuno Wave Rider 12

Temperature dropped and the wind picked up after start. easy run out but increased the pace n the way home. Had 2 gels and my energy seemed god on the way home. Mega tired after though!! Burn - 960 kcal.

Wednesday Mar 24, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 15.0 km (4:00 / km)
ahr:110 max:135 shoes: Carnac TRS7

MTC Spin with Coach John. Legs were a bit tired but made it through. Burn - 480 kcal.
6 PM

Weights, Core & Balance 1:00:00 [3]

Core with Coach Dalia. More duck walks and runners' drills. Took it easy n anything to do with shoulders or wrists. Felt okay Thursday s must be strong enough.

Tuesday Mar 23, 2010 #

6 AM

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

MTC Swim with Coach JJ. Warm up 3 x (100 swim, 4 x 25 drill, 2 x 50 kick) Main Set - 800m swim negative split, 800m swim/kick by 50's with fins, 800m pull Cool down - 4 x 25 finger drill.
Crazy day in pool. I went out too fast but swam a 15:05 800.

Running (Hill Repeats) 39:20 [3] 6.0 km (6:33 / km) +115m 5:59 / km
ahr:121 max:154 shoes: Mizuno Wave Rider 12

Burn - 450 kcal. Maxed out at 154 from 114 on final hill repeat. Felt slow to start but seem to be getting better.

Monday Mar 22, 2010 #

5 PM

Running (Tread Mill) 42:00 [3] 3.75 mi (11:12 / mi)
weight:150lbs shoes: Nimbus 9

Easy run after a few hard ones. The tread mill sounded good with the weather cold and rainy outside. Felt good after warm up.

Sunday Mar 21, 2010 #

6 AM

Swimming (Stroke Work) 1:20:00 [2] 2.0 km (40:00 / km)

MTC Swim with Coach Stewart. Worked of catch and backstroke. Learned my knees are bend when backstroking. Need to fix!!
10 AM

Orienteering race 1:04:22 [3] *** 5.0 km (12:52 / km) +20m 12:37 / km
spiked:17/21c shoes: Montrail GTX25

Thomass Eliminator at Palgrave. Great course set by Nick. Started out good, no mistakes in 1st loop and ended up 5th. Totally lost it on the 2nd loop. Overshoot D and 3 cost big time. 3rd loop is okay but I had lost too much time by then. Bash was the big winner. See OOA Web Page for results.
3 PM

Cycling (Wind Trainer) 45:00 [3] 15.75 km (2:51 / km)
ahr:108 max:130 shoes: Carnac TRS7

Light bike workout after O racing as I missed my usual morning work out. Legs were tired as expected. Burn - 350 kcal.

Saturday Mar 20, 2010 #

9 AM

Running (Trials) 2:18:00 [3] 13.5 mi (10:13 / mi) +115m 9:58 / mi
ahr:126 max:140 shoes: Mizuno Wave Rider 12

Long run through Oakville trails. The weather held out and there was no rain. Felt good though had the usual right knee ache. Burn -1450 kcal.

Thursday Mar 18, 2010 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

MTC Swim with Coach Stewart Warm up 200 swim, 200 pull, 4 x 50 build Main set - 4 X (200 pull, 2 x 100 swim, 2 x 50 kick) 4 x 75 back/breast/free 100 easy Cool down - 100 under/over 100 back/breast
Tired after core but was able to 1:45 pretty consistently on the 100's.
6 PM

Hockey 25:00 [3]
shoes: Koho 3380

Good skate but not killer. 1 winter game left.

Wednesday Mar 17, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 23.4 km (2:34 / km)
ahr:119 max:138 shoes: Carnac TRS7

MTC spin with Coach John. Used my older road/tri bike as I have lent my tri bike to my brother for LP. It will take some time to get the feel for the older bike as the rear cassette has 6 not 10 gears. Ended up going the same distance as last week though the workout was more varied. HR seemed lower but maybe due to hill repeats yesterday.
6 PM

Weights, Core & Balance 55:00 [3]
shoes: Nimbus 9

MTC Core with Dhalia. Lots of duck walk, side lunges and such. Quads were a bit tired after.
C • Duck walk? 5

Tuesday Mar 16, 2010 #

6 AM

Swimming 1:20:00 [3] 3.25 km (24:37 / km)

MTC Swim with Coach Stewart. Warm up 200 swim, 200 pull, 3 x100 IM, 4 x 50 build. Main Set - 2 x 250 swim, 2 x200 pull, 2 x150 swim, 2 x 100 pull, 2 x 50, 4 x 25 underwater, 100 easy, 25 fly, 50 fly/back, 75 fly/back/breast, 100 IM Cooldown - 200 swim with fins. 100 easy, 100 double arm/breast.

Fighting my technique all day. Not particular fast but water was hot.
5 PM

Running (Hill Repeats) 35:00 [3] 6.0 km (5:50 / km) +85m 5:27 / km
ahr:119 max:149 shoes: Mizuno Wave Rider 12

Same workout as last week but one more hill repeat. Felt like I had less top end but my speed was reasonable. Great weather for March in TO.

Monday Mar 15, 2010 #

5 AM

Running (Road) 30:11 [3] 3.19 mi (9:28 / mi) +15m 9:20 / mi
ahr:119 weight:150lbs shoes: Mizuno Wave Rider 12

Easy road run. Felt good in the warmer weather.

Saturday Mar 13, 2010 #

3 PM

Running (Road) 35:00 [3] 3.9 mi (8:58 / mi) +20m 8:50 / mi
shoes: Mizuno Wave Rider 12

Forgot my HR monitor. Outdoor run in light rain and heavy wind about 60 kmph. Tough running in the one direction. Reasonable recovery after Friday.

Friday Mar 12, 2010 #

9 AM

Running (Trails) 2:00:00 [3] 11.0 mi (10:55 / mi) +80m 10:40 / mi
ahr:123 max:135 shoes: Mizuno Wave Rider 12

Long run before the rain started. Legs felt good. Slight right knee ache as typical.

Thursday Mar 11, 2010 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

MTC Swim with coach Stewart. Warm up - 200m mix, 200m pull, 4 x 50 build. Main Set - 5 x 100 on 2:15, 200 pull, 4 x100 on 2:10, 4 x 50 kick, 3 x 100 on 2:05, 200 pull, 2 x100 on 2:05 4 x 50 kick, 1 x100 on 2:00 Cool down

The pool was cold and I was swimming 100m on 1:48 to 1:53 easily.
6 PM

Hockey 25:00 [3]
shoes: Koho 3380

So so game!!

Wednesday Mar 10, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 22.4 km (2:41 / km)
shoes: Carnac TRS7

MTC Cycle with Coach John. A variation of high cadence and high power cycling for overall race simulation. Legs felt okay and no knee pain.
6 PM

Weights, Core & Balance 55:00 [3]
shoes: Nimbus 9

Core with Coach John. A little more aerobic than a typical Dalia class. Quads a little tired after wards.

Tuesday Mar 9, 2010 #

6 AM

Swimming 1:25:00 [3] 3.55 km (23:57 / km)
weight:150lbs

MTC Swim with Coach JJ. Warm up - 400 mixed, 16 x 15m drill/swim, 4 x 50 swim/crazy main sett 2 x200 steady with rotating 50m fast. 8 x 100 pull breathe 3 & 5. 800 swim with fins Cool down 3 x50m kick/pull.

Arms felt okay but technique was ratty. Did the 200's on 3:55 to 3:50. Did not feel I was getting the front end thrust to get feet parallel to surface. Swam the 100 pulls on 1:55 to 1:50. Tried to work on hard catch and load up on the front end of my stroke. Not sure if I should go for long and steam lined or a hard catch.
6 PM

Running (Hill Repeats) 34:00 [3] 5.4 km (6:18 / km) +85m 5:50 / km
ahr:119 max:149 shoes: Mizuno Wave Rider 12

!0 Minutes warm up run followed by 4 hill repeats of 1:20. HR from 120 to 149. Right leg not working today.

Sunday Mar 7, 2010 #

6 AM

Swimming (Stroke Work) 1:05:00 [3] 25.0 km (2:36 / km)

MTC SWim with Coach Stewart, 350 warm up, Main 6 x 100, 12 x 50 pull, 16 x 25 kick 3 x75 catchup/finger drag/swim Cool down 250 easy.
10 AM

Orienteering race 1:02:12 [4] *** 7.1 km (8:46 / km) +140m 7:58 / km
spiked:12/17c shoes: Montrail GTX25

Thomass Stars Good run! A few route choice mistakes but generally good finish to the season. Thanks to Mick for a fun event!!

Saturday Mar 6, 2010 #

9 AM

Running (Roads) 2:14:00 [3] 21.3 km (6:17 / km) +110m 6:08 / km
ahr:124 max:133 shoes: Mizuno Wave Rider 12

Long run. Start of half marathon training, getting ready for Mississauga. Burn - 1160 kcal. Felt tired but legs held up. Right knee a bit sore. Left foot okay after aching from shots in hockey the last 2 weeks.

Thursday Mar 4, 2010 #

6 AM

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

MTC Swim with Coach Stewart. Warm up - 300 mixed, 200 pull 3 x75 scull, kick, swim. Main set 3 x (2 x200, 4 x100) 1 st set swim, 2nd pull, 3rd set - IM. Cool down 150 swim easy with fins.

Tried to swim controlled and it work well. 200 on 3:50, 100 on 1:55. IM 100's started at 2:25 and got down to 2:15.
5 PM

Hockey 25:00 [4]
shoes: Koho 3380

Won the game. Good skate

Wednesday Mar 3, 2010 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 18.2 km (3:18 / km)
ahr:120 max:134 shoes: Carnac TRS7

MTC Cycle with Coach Jen. Hill work outs. Legs were a bit tired but made it through.

Weights, Core & Balance 55:00 [3]
shoes: Nimbus 9

MTC Core with Coach Dalia. New routine with endurance test after each circuit. Hamstrings felt tight after first circuit. last for the entire class though.

Tuesday Mar 2, 2010 #

5 AM

Running (Hill Repeats) 37:00 [3] 6.0 km (6:10 / km) +35m 6:00 / km
ahr:115 max:131 shoes: Mizuno Wave Rider 12

7 Hill repeats after a 10:00 warm up. Legs got rubbery on repeat 6. Legs a bit tired after weekend.
6 AM

Swimming 1:20:00 [3] 3.2 km (25:00 / km)

MTC Swim with Coach JJ. Warm up 2 x 200 m mixed 24 x25 kick, drill, swim swim alternating free, back, breast Main set 10 x 150 faster than race pace, 0:30 rest. 100 easy 500m pull with paddles Cool down.

Went out too fast on the 150's at 2:35, slowed to 2:45 & held 2:50 for the rest of the set. Technique was a mess!

Monday Mar 1, 2010 #

5 PM

Running (Roads) 31:00 [3] 5.0 km (6:12 / km)
ahr:100 max:114 weight:149lbs shoes: Koho 3380

Easy run after hard ones on the weekend.

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