Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Swimming	5	6:50:00	8.26	(49:37)	13.3	(30:50)
	Cycling	3	4:43:00	71.54	(3:57)	115.13	(2:27)
	Running	5	3:25:04	20.51	(10:00)	33.01	(6:13)	80
	Weights, Core & Balance	3	2:25:00
	Hockey	4	2:10:00
	Orienteering	2	1:18:32	4.04	(19:27)	6.5	(12:05)	90	16 /	23c	69%
	Total	21	20:51:36	104.36		167.95		170	16 /	23c	69%
averages - weight:152lbs

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Friday Dec 31, 2010 #

Note

2010 Training Summary:

Down about 130 hours in training since my Ironman year. Good year of de-training!! Also increasing adventure and orienteering trend.

activity # time miles km +m
Swimming 97 124:45:00 182.54 (41:00) 293.77 (25:29)
Running 93 87:25:03 522.62 841.07 3212
Cycling 59 78:30:10 1132.06 (4:10) 1821.87 (2:35) 2082
Orienteering 38 63:33:57 160.57 (23:45) 258.41 (14:46) 3022 404 / 545c 75%
Adventure Racing 17 44:08:15 118.73 191.07 2224 11 / 22c 50%
Hockey 37 17:51:00
Weights 20 11:45:00
Core 15 11:00:00
Baseball 9 2:05:00
Aerobic 2 1:30:00 5.5 (16:22) 8.85 (10:10) 50
Total 352 442:33:25 2122.01 3415.05 10590 415 / 567c 74%
averages - rhr:49 weight:150 lbs

5 AM

Running race 25:32 [5] 5.0 km (5:06 / km) +20m 5:00 / km
ahr:134 shoes: Mizuno Wave Riders 13

Resolution Run in Oakville. Started slow but picked up the pace. Burn - 280 kcal. All my achy parts did not seem much better after a rest for a week.

5 PM

Running race 25:32 [5] 5.0 km (5:06 / km) +15m 5:02 / km
ahr:134 max:172 shoes: Mizuno Wave Riders 13

Resolution Run Oakville. Started out slow but picked up speed as I went. All my achy parts did not feel any better off though after resting for a week. Burn - 280 kcal. Speed was okay compared to last years though I was much faster after the Ironman.

Sunday Dec 26, 2010 #

Note
weight:152lbs

Stopped allergy medicine for 2 days but had an allergic reaction to perhaps cat hair. Left side of face was slightly swollen in the morning!

Thursday Dec 23, 2010 #

5 PM

Hockey 30:00 [4]
shoes: Koho 3380

Won the game in a tight match!

Wednesday Dec 22, 2010 #

5 PM

Cycling (Wind Trainer) 43:00 [3] 14.8 km (2:54 / km)
ahr:126 max:144 weight:152lbs shoes: Carnac TRS7

Warm up 10:00 will adjusting shifters. Main Set - Started at the top of the cassette and added a gear every minute until I could not hold 85 rpm. Then returned to the top of the cassette. Went down the cassette 3 times. Cool down - light spinning 3:00.
Right leg was a bit tight below the knee but loosened up. Okay otherwise!

Tuesday Dec 21, 2010 #

5 PM

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 10

Usual weight routine! Felt good!

Sunday Dec 19, 2010 #

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 39.5 km (3:02 / km)
shoes: Carnac TRS7

MTC Spin with Coach John. 12 days of Christmas routine. Felt tired with little power. Right lower leg was sore and outer knee not the best. Had reasonable strength near the end though and distance was not bad for first time on bike in 2 weeks.

Saturday Dec 18, 2010 #

8 AM

Running (Trail & Track) 59:00 [3] 5.5 mi (10:44 / mi) +30m 10:33 / mi
shoes: Brooks Glyercine

Cool out and long warm up. Lower right leg was stiff but wore a sleeve. Right knee a bit achy. Try to stop left foot slap and bruise and seemed successful after. Feet and ankles a bit sore after!

Thursday Dec 16, 2010 #

6 AM

Swimming 1:25:00 [3] 2.8 km (30:21 / km)

MTC Swim with Coach Stewart. Warm up - 4 x 100 Revers IM 4 x 50 back/free Main set - 10 x 50 fly/free 10 x 50 back/free 10 x 50 free/free 10 x 50 breast/free Cool Down 150 finger drill 50 easy
Tough to fly with people coming the opposite way and technique suffered! Free felt okay but not fast.

5 PM

Hockey 30:00 [5]

Lost the game but great skate!

Tuesday Dec 14, 2010 #

6 AM

Swimming 1:25:00 [3] 3.05 km (27:52 / km)

MTC Swim with Coach JJ. Warm up 4 x200 swim, pull, kick and drill 3 x (25 fist, overkick, catch up and swim) Main Set - 4 x 200 swim steady, 50 back, 8 x 100 pull with paddles accelerate, 50 back. Cool down 200 no free and 50 easy

Not speedy but maintained a 200 on 4:00. Not sure on my technique but hit the buoy line frequently.

5 PM

Weights, Core & Balance 45:00 [4]

Usual weight routine. Not too inspired but finished sets!

Sunday Dec 12, 2010 #

10 AM

Orienteering race (Sprint) 22:45 [4] **** 2.5 km (9:06 / km) +30m 8:35 / km
spiked:8/11c shoes: Addidas Corner Blitz 8

Thomas Sprint at Canterbury Hills. Easy warm up through the ravines. A few route choices were suspect but finished 12th.

11 AM

Orienteering (Chase) 55:47 [3] **** 4.0 km (13:57 / km) +60m 12:58 / km
spiked:8/12c shoes: Addidas Corner Blitz 8

One mistake in the box and over ran 7. Slow on trials!

Thursday Dec 9, 2010 #

6 AM

Swimming 1:25:00 [3] 3.05 km (27:52 / km)

MTC Swim with Coach Stewart. Warm - 250 mix, 8 x 50 build. Main set- 5 x 100 pull, 5 x 100 swim, 5 x 100 kick, 5 x 100 IM Cool down - 12 x 25 finger drill

Felt okay and tried to rotate well. Did 100's on 1::55 to 2:00, a bit on the slow side.

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Another tie but had a good skate!

Wednesday Dec 8, 2010 #

5 PM

Running (Track) 35:00 [3] 3.3 mi (10:36 / mi)
shoes: Brooks Glyercine

Cool outside but ran to track and around until I started to feel good.

Tuesday Dec 7, 2010 #

5 PM

Weights, Core & Balance 50:00 [4]

Usual weight routine but tried to add a few reps. Generally felt good.

Sunday Dec 5, 2010 #

6 AM

Swimming 1:10:00 [3] 1.5 km (46:40 / km)

Coached swim with Coach Stewart. My form is great pulling but I tend to drop my hips when swimming and am not rotating all the way up.

8 AM

Cycling (Wind Trainer) 2:00:00 [3] 37.8 mi (3:10 / mi)
shoes: Carnac TRS7

MTC Spin with Coach John. Warm up decreasing the rear cassette on 2:00 intervals. Max gear hard sets on 0:20 and off 0:10 ten times. Later sets of random gear and speed simulating road conditions. Hip flexors felt tired near the end. Burn - 850 kcal.

Saturday Dec 4, 2010 #

9 AM

Running (Trail & Track) 1:00:00 [3] 5.5 mi (10:55 / mi) +15m 10:49 / mi
shoes: Brooks Glyercine

Run out on trails with a mile on the track on the way back. Slight ache right knee. Left foot was slapping and the pad was a bit sore. Low on jets by the end.

Thursday Dec 2, 2010 #

6 AM

Swimming 1:25:00 [3] 2.9 km (29:19 / km)

MTC SWim With Coach Stewart. Warm up 300 swim 4 x 50 kick with fins 4 x 50 build. 400 swim descending, 400 kick with fins, 400 pull, 400 IM Cool down 100 easy 12 x 25 finger drills, 100 easy.

Speed was okay. Form was so so.

Hockey 40:00 [4]
shoes: Koho 3380

Tough skate but we won the game!

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