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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Swimming10 13:01:14 23.66(33:01) 38.08(20:31)
  Cycling6 7:28:24 102.9(4:21) 165.6(2:42) 361
  Orienteering4 5:08:39 14.5(21:17) 23.33(13:14) 67050 /58c86%
  Weights, Core & Balance4 3:05:00
  Hockey5 2:30:00
  Total29 31:13:17 141.06 227.01 103150 /58c86%
  [1-5]19 17:51:01

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Thursday Oct 31, 2013 #

6 AM

Swimming 1:17:00 [3] 3.3 km (23:20 / km)

MTC Swim Warm up - 200 mix, 6 x50 kick, 200 pull, 6 x 50 descending, 200 with shark fin. Main Set - 100 fast, 150 pull, 200 fast, 150 pull, 300 fast, 150 pull, 400 fast, 150 pull, 500 fast Cool Down - 50 m

Last 500 was on 10:07, not great but okay. Drafted earlier sets.
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Good skate!

Wednesday Oct 30, 2013 #

5 PM

Cycling 23:00 [3] 12.0 km (1:55 / km)
shoes: Northwave Road Shoes

Right knee was a bit sore so took it easy.

Tuesday Oct 29, 2013 #

6 AM

Swimming 1:14:03 [0] 3.25 km (22:47 / km)

Warm up -200 mix, 4 x 50 kick, 4 x50 desc, 100 swim, 200 pull, 2 x 50 slow/fast Main Set - 300 swim , 2 x 150 pull with scull & zipper, 3 x 100 desc. 300 pull, 300 swim, 2 x 150 pull with scull & zipper, 2 x 100 slow / fast. Cool down 50 easy.
Not great. Best speed was 6:02 for the 1st 300. 2nd one 6:12.

Sunday Oct 27, 2013 #

9 AM

Orienteering 2:31:44 intensity: (42 @0) + (1:24:47 @1) + (38:52 @2) + (14:13 @3) + (11:39 @4) + (1:31 @5) *** 6.26 mi (24:14 / mi) +200m 22:03 / mi
ahr:113 max:149 spiked:15/17c shoes: Inov8 Oroc 280 O Spikes

Peak to Peak. Nice walk in the woods through the hills were challenging by the 2nd loop.

Saturday Oct 26, 2013 #

10 AM

Cycling 1:19:45 intensity: (5:27 @0) + (25:28 @1) + (14:17 @2) + (19:37 @3) + (14:56 @4) 25.66 km (3:07 / km)
ahr:113 max:137 shoes: Northwave Road Shoes

Thursday Oct 24, 2013 #

6 AM

Swimming 58:39 [0] 3.05 km (19:14 / km)

MTC Swim Warm up - 200 mix, 4 x 50 sidekick / swim, 200 pull, 100 mix, 4 x 50 kick with board, 100 pull, 50 swim Main - 200 fast, 2 x 100 fast, 4 x 50 fast, 100 pull, 2 x 100 fast, 200 pull, 200 fast, 50 pull, 2 x 100 fast Cool down

Speed was poor at 3:52 for 200 and never got any faster.
4 PM

Hockey 30:00 [3]
shoes: Koho 3380

Okay game!

Tuesday Oct 22, 2013 #

6 AM

Swimming 1:09:21 [0] 3.25 km (21:20 / km)

MTC Swim Warm Up - 300 mix, 6 x 50 sidekick / swim, 200 pull, 6 x 50 desc., 2 x 100 bk/fr, br/fr, 4 x 5o asc. Main set - 500 m, 5 x 100 drill, 500 m, 250 pull/scull. Cool down - 50
Slow, first 500 on 10:32, 2nd on 10:02.

Sunday Oct 20, 2013 #

10 AM

Cycling 2:12:49 intensity: (24:06 @1) + (35:35 @2) + (45:30 @3) + (26:32 @4) + (1:06 @5) 54.97 km (2:25 / km) +181m 2:23 / km
ahr:120 max:141 shoes: Northwave Road Shoes

Saturday Oct 19, 2013 #

10 AM

Weights, Core & Balance 50:00 [3]

Full routine. Right hip / hip flexor a bit tight after.

Thursday Oct 17, 2013 #

6 AM

Swimming 1:07:39 [0] 3.1 km (21:49 / km)

MTC Swim Warm up - 200 swim, 3 x 50 kick, 200 pull, 4 x50 bk/fr, 200 mix. Main Set - 400 swim, 2 x 200 scull first and last, 4 x 100 (swim, pull, swim, bk/br/fr) 400 m, 2 x 200 scull first and last. Cool down 100
Slow in the water. 8:21 first 400. 8:40 second 400.

Swimming 1:15:00 [3] 3.1 km (24:12 / km)

MTC Swim Warm up - 400 mix, 6 x 50 sidekick/swim, 200 pull, 4 x 50 bk/br, 100 scull/swim main - 2 x100 fast, 150 pull, 2 x75 fast, 100 pull, 2 x 50 fast, 50 easy, 50 fast, 50 easy , 4 x 25 fast 1 breathe, easy, 100pull, 2 x100 fast, 150 pull, 2 x75 fast, 100 pull, 2 x 50 fast, 50 easy, 50 fast. Cool down - 50 easy mix
Slow best time 1:50 for 100 but held 1:00 for 50 by the end.

Swimming 1:07:39 [0] 2.93 km (23:07 / km)

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Good Skate !

Wednesday Oct 16, 2013 #

5 PM

Cycling 43:53 intensity: (19:52 @0) + (1:24 @1) + (3:02 @2) + (4:10 @3) + (9:41 @4) + (5:44 @5) 8.81 mi (4:59 / mi)
ahr:140 max:161 shoes: Northwave Road Shoes

Tuesday Oct 15, 2013 #

6 AM

Swimming 1 [0] 3.05 km ( / km)

Monday Oct 14, 2013 #

9 AM

Cycling 1:10:23 intensity: (5:47 @0) + (8:31 @1) + (7:40 @2) + (10:01 @3) + (25:08 @4) + (13:16 @5) 18.14 mi (3:53 / mi) +180m 3:46 / mi
ahr:110 max:153 shoes: Northwave Road Shoes

Sunday Oct 13, 2013 #

10 AM

Orienteering (Long) 1:30:10 [0] ***** 7.38 km (12:13 / km) +328m 10:00 / km
spiked:12/13c shoes: Inov8 Oroc 280 O Spikes


Long Course 7a - Splits

Saturday Oct 12, 2013 #

12 PM

Orienteering 44:51 [0] **** 3.28 km (13:40 / km) +142m 11:14 / km
spiked:10/13c shoes: Inov8 Oroc 280 O Spikes


Middle Course 7a - Splits

Friday Oct 11, 2013 #

6 PM

Orienteering race 21:54 [3] *** 2.6 km (8:25 / km)
spiked:13/15c shoes: Mizuno Wave Creation Model 13


Sprint Course 3b - Splits

Thursday Oct 10, 2013 #

6 AM

Swimming 1:13:17 [0] 3.1 km (23:38 / km)

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Tuesday Oct 8, 2013 #

6 AM

Swimming 1:11:48 [0] 3.35 km (21:26 / km)

7 PM

Weights, Core & Balance 30:00 [3]

Sunday Oct 6, 2013 #

10 AM

Cycling (Wind R2) 1:38:34 intensity: (6:13 @0) + (48:57 @1) + (19:40 @2) + (10:46 @3) + (9:12 @4) + (3:46 @5) 29.61 km (3:20 / km)
ahr:110 max:145 shoes: Northwave Road Shoes

1/2 Hour Workouts DVD
4 PM

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

Full workout. Strength was good!

Thursday Oct 3, 2013 #

6 AM

Swimming 1:11:49 [0] 3.3 km (21:46 / km)

MTC Swim Warm up 300 mix, 2 x 150 pull, 3 x 100 drill, 4 x 50 desc. Main - 400 fast, 2 x 200 pull, 300 fast, 4 x 100 pull, 750 time trial.

Speed was poor. 400 on 8:05. 750 on 15:35
5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Legs were not great. First time in a month.

Tuesday Oct 1, 2013 #

6 AM

Swimming 1:14:58 [0] 3.3 km (22:43 / km)

MTC Swim Warm up - 300 mix, 2 x 100 scull, swim, 100 pull, 6 x 50 kick with fins, 4 x 50 desc. Main - 400, 2 x 200 pull, 4 x 100 catchup, zipper & scull, 2 x 150, 200 pull & 2 x 150 pull.

Speed was okay. 400 on 8:00.
5 PM

Weights, Core & Balance 45:00 [3]

Full routine. Strength improving!

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