Training Log Archive: SidIn the 7 days ending Oct 13, 2008:
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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 #
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.
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.
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.