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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 7 days ending Mar 10, 2007:

activity # timemileskm+m
  Orienteering1 6:00:00
  Swimming3 4:30:00 6.15(43:53) 9.9(27:16)
  Cycling1 2:05:00 41.38(3:01) 66.6(1:53)
  Running1 55:00
  Hockey2 50:00
  Weights, Core & Balance1 50:00
  Aerobic1 30:00 1.3(23:05) 2.09(14:20)
  Total5 15:40:00 48.83 78.59
averages - sleep:9.1 rhr:51 weight:150lbs

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SuMoTuWeThFrSa

Saturday Mar 10, 2007 #

Orienteering (Course Setting) 6:00:00 [1] ****
slept:7.5 (sick) shoes: North Face Gore-Tex XCR

Put up the ribbons for the Thomass Eliminator in 2 weeks. Should brought snowshoes but did not realize the snow was that deep at Mount Nemo. At least it did not rain. There was about a foot of wet snow. This made it difficult to see the rocks and terrain but good cardio workout. Hopefully the snow will be gone in 2 weeks or this will be a slow course. Excellent course designed by Hammer with some subtle aspects. Should work out well in evening up the age groups. One feature of the course was scary in the wetsnow but will be fine later. Beautiful but very difficult terrain. All the nuances were difficult to portray by the map maker. May be difficult distributing and collecting SI units!

Friday Mar 9, 2007 #

Hockey 25:00 [3]
slept:8.0 weight:150lbs (sick) shoes: Koho 3380

Sloppy but back and forth game. Final score 8 - 8. Did not feel 100%, slight sinus ache and mouth tickle.

Thursday Mar 8, 2007 #

Swimming 1:45:00 [3] 3.7 km (28:23 / km)
slept:8.0 weight:150lbs

MTC Swim with Coach Stephanie. 300m warmup with fins, 50m shark, 50m 9 switch kick. 4 x Main Set consisting of 200m maintain, 150m long stroke, 50m fast, 2 x100 an 2:15 pace and 4 x 50m 1:10 pace but decreasing swim time. Cool down assorted 200m with sculling and 5 flip turns. Arms were tired after swimming and weights Tuesday. Thrust was low, meaning holding technique was tough. Got down to :48 range on the last 50m in most sets but started near 1 minute.

Hockey 25:00 [3]
shoes: Koho 3360

Sloppy game with insufficient skaters on the red team. Two games left in winter hockey!

Tuesday Mar 6, 2007 #

Note
rhr:52 slept:7.5 weight:150lbs

Swimming 1:35:00 [3] 4.0 km (23:45 / km)
rhr:48 slept:8.0 weight:150lbs

MTC Swim with Coach Ken. 800m pull warmup. 2 x 100m on 2:20 pace, 600m pull, 4 x 100m, 400m pull, 6 x 100m, 200 m pull & 8 x 100m. Technique is starting to get good after 4 years swimming with MTC. On 4 x 100m swam 2 1:50's, a 1:48 and a 1:43. On 6 x 100m swam consistent 1:50's. In last set swam 1:55 for 6, then 1:50 and finished in a 1:45. Finally getting a tight quiet stroke has decreased swim times.

Aerobic (Eliptical) 30:00 [3] 1.3 mi (23:05 / mi)
shoes: New Balance Cross Trainers

Warmup.

Weights, Core & Balance (Arns & Legs) 25:00 [4]
shoes: New Balance Cross Trainers

A bit tired after morning swim and strength was erratic.

Weights, Core & Balance 10:00 [3]
shoes: New Balance Cross Trainers

Abs a bit tired but needed the exercise.

Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers

Bosus ball balance workout, getting better and arm and leg stretch after.

Sunday Mar 4, 2007 #

Swimming 1:10:00 [3] 2.2 km (31:49 / km)
rhr:52 slept:6.5

MTC Swim with Coach Stephanie 300 m warm 25 back, breast, 60 seconds vertical kick, 25 free 400 m 9 switch kick, 300m pull, 6 x 50 m 30 second rest (46, 53, 53, 54, 53, 53) 300m fist, 6 x 50 m 30 second rest (53, 56, 58, 59, 58, 57) 300 m pull, 400m

Cycling (Wind Trainer) 2:05:00 [4] 66.6 km (1:53 / km)
shoes: Louis Garneau Baja

Spin with Johnny B. After warm up, 8 set of 6 minute sets of power, cruise and spin with 1.5 minutes rest. Sets varied with 3 minutes of one, 30 seconds and 2 minutes. Decreasing sets of 8 minutes, 7 to 5 minutes to finish. Quads were pretty tired after trekking but was able to handle top gear.

Running 55:00 [2]
shoes: Asics Nimbus VI

Ran from pool to Mississauga Road and back. The sidewalks were quite icy. Finished with block up Glen Erin to Thomas, to Winston Churchill and back. Felt pretty good in the cool weather, -8°C and windy.
C • Great Day 2

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