Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sid

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles	km	+m
	Swimming	7	11:00:00	11.71	18.85
	Orienteering	4	5:47:00	12.52	20.15	820	38 /	53c	71%
	Aerobic	10	5:33:58	22.3	35.88		19 /	26c	73%
	Weights, Core & Balance	8	5:15:00
	Cycling	3	4:26:00	66.49	107.0
	Hockey	8	4:15:00
	Running	1	20:00
	Total	23	36:36:58	113.02	181.88	820	57 /	79c	72%
averages - sleep:7.8 rhr:51 weight:153.6lbs

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Wednesday Jan 31, 2007 #

Note
slept:7.75 weight:152lbs (rest day)

Quite weary getting out of bed but feel ready to go now. Take a rest in anticipation of the weekend.

Tuesday Jan 30, 2007 #

Swimming 1:35:00 [3] 4.15 km (22:53 / km)
slept:7.25 weight:152lbs

MTC Swimming with Coach Ken. 80 x 50m's. First 10 pulled with board horizontal continuous. Second 10 kick with board and fins continuous. Third ten swim on 1:15 pace. 40 x 50m's on 1:10 pace and final ten on 1:05 pace. Swimming was so so. Was able to maintain a sub 1 minute swim time, typically about 57 seconds but should have been able to cruise below 55. Head, legs and roll felt awkward and still needs work. K suggests working on glide and hip rolling first to breathe. Have been better other days.

Aerobic (Elliptical) 32:00 [2]
shoes: New Balance Cross Trainers

Warm up. Quads felt good but right hamstring was a bit tight likely from heel raises last night on Bossus.

Weights, Core & Balance (Legs & Arms) 25:00 [5]
shoes: New Balance Cross Trainers

Triceps were not up to power. Suggests that wore core out last night and used too much arm strength in swimming this morning.

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

120 crunches and hip raises on ball.

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

10 minutes of balance work. Getting better with less shaking. Inverted Bossus is getting easy. More ankle raises and swirls. Folowed by arm and leg stretches.

Monday Jan 29, 2007 #

Aerobic (Elliptical) 30:00 [3] 1.78 mi (16:51 / mi)
slept:7.0 weight:152lbs shoes: New Balance Cross Trainers

Warm up.

Cycling (Recombent Lifecycle) 25:00 [3]
shoes: New Balance Cross Trainers

Quads felt good.

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

Upper and lower core strengthening on Ball.

Weights, Core & Balance 20:00 [1]
shoes: New Balance Cross Trainers

Bossus balancing followed by leg stretching.

Sunday Jan 28, 2007 #

Orienteering 1:29:00 [3] **
spiked:9/15c slept:7.0 weight:154lbs shoes: North Face Gore-Tex XCR

Thomass #4 race at Scanlon C.A. northeast of Bradford. Tough sledding in -12°C temperature and a foot of fluffy snow. First loop was good but exploded on first control of the second loop. Took the right trail but got influenced by wrong choice of others. Then got majorly lost costing 15 minutes. Afterwards was freaked and took poor route choices. Finished 31th. Yeech!!

Saturday Jan 27, 2007 #

Aerobic (Snowshoeing) 1:00:00 [1] 6.0 km (10:00 / km)
slept:7.0 shoes: North Face Gore-Tex XCR

Purchased a pair od Atlas 1025's. Did a loop in Palgrave C.A. east section. The ground cover was about a foot of snow with a 1/2 of icy crust. Snowshoes felt good but tended to throw snow on my backside. Nice light day exercise session.

Friday Jan 26, 2007 #

Hockey 35:00 [3]
slept:7.25 weight:154lbs shoes: Koho 3380

Lost game 4 - 2.

Thursday Jan 25, 2007 #

Swimming 1:35:00 [3] 2.8 km (33:56 / km)
slept:7.25 weight:154lbs

MTC Swim with coach Stephanie. 1st set 300m 50m fist 50 free. 2nd set 300 m slow pull. 3rd set 25m finger drag 45 sec vertical kicks, 25 m free fast 10 times. 4th set 5 x 100m on 2:20 pace, 5 x 100m on 2:15 pace. (Others in lane died.) 8 x 25m kick, 25m back and 25m breast. (GK did breast for 50 m) Last set 25m back 25 m free 3 times. Cool down 25 m back and 25 m otter double arm. Felt good and swam a 1:50 100m to start. All the rest were below 1:57 except one where I changed arms to more of an S-pull and increased to 2 min. Returned to quieter stroke and time was 1:53.

Hockey 30:00 [3]
shoes: Koho 3360

Won game 4 - 0. Felt good but got in aerobic debt a few times.

Wednesday Jan 24, 2007 #

Note
rhr:50 slept:7.25 weight:153lbs (rest day)

Tuesday Jan 23, 2007 #

Swimming 1:35:00 [3] 3.25 km (29:14 / km)
slept:7.25 weight:153lbs

MTC Swim with Coach Ken: Started with 500m choice warm-up, did back, breast, & free. 500m kicking on side and back predominantly. 20 x 25m choice one way, free back. Did back, breast, side stroke and fly for one 25m. 5 x 3 x100m, first & 2nd 100m single arm, last 100m fasr full free. Swim without fins to work on core, arm position, breathing and roll. The rest of the lane used fins. 250 m cool down, DPS, T&T, full, back and back otter double arms.

Aerobic (Elliptical) 18:00 [2] 1.78 km (10:07 / km)
shoes: New Balance Cross Trainers

Warm up for weight.

Weights, Core & Balance (Arms & Legs) 35:00 [4]
shoes: New Balance Cross Trainers

Power is improving.

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

Sit ups on the ball. 100

Weights, Core & Balance 15:00 [2]

15 minutes on Bossus working on balance using both sides.

Monday Jan 22, 2007 #

Note
rhr:53 slept:8.0 weight:153lbs (rest day)

Platelet donation for CBS. Pretty tired after the weekend.

Sunday Jan 21, 2007 #

Swimming 1:35:00 [3]
rhr:51 slept:7.0

Swimming with strength exercises with MTC & Coach Ken. Started with 20 bobs, 45 second vertical kids, then 800 m board vertical breast stroke and free 50's. Finished with 25's with situps at deep end and pushups in shallow end

Cycling (Wind Trainer Road Bike) 2:01:00 [4] 63.5 km (1:54 / km)
shoes: Louis Garneau Baja

MTC Cycling with Johnny B. Base training with 90 cadence rides with gear increase each minute. Felt much better than last Sunday. Light saturday O-training seem to help. Drank 3.5 l of Gatorade diluted. Tires were low on air last week and seemed to get the rear wheel tension correct. Almost felt like joining group for run after.

Saturday Jan 20, 2007 #

Orienteering 1:30:00 [1] ** 5.5 km (16:22 / km) +75m 15:19 / km
spiked:9/11c slept:7.5 shoes: Adidas CornerBlitz

Modified GHO Ancaster Creek Training loops to stay on north side of the creek as crossing was not worth it at -10°C temperatures. Light training to enjoy the sunny conditions and rugged terrain.

Friday Jan 19, 2007 #

Hockey 35:00 [3]
rhr:51 slept:7.0 shoes: Koho 3380

First game on new skates. Skates were very stiff and blades were a bit longer but felt okay. Speed was good but did not do any quick cuts. Lost 5-4 but scored 1 goal playiing defense.

Thursday Jan 18, 2007 #

Swimming 1:40:00 [3] 3.1 km (32:15 / km)
rhr:53 slept:7.5 weight:153lbs

MTC training with Stephanie. Started with 200 m, finger drag and close fist 50's. Next 300 m kicks, 9 kick switch with breath and dolphin 50's. Next 400 m build 50's. Next 10 x 50, 25 R or L arm only, 25 fast back. Next 10 x 100m on 2:40 pace time, next 10 x 5 1:15 pace time descending swim time for each 5. Start dragging legs for 1:10 swim time and decreased to 58 seconds. Was able to drop to 52 seconds on last 25 as seemed to get better streamline and arm bend on entry. Warm down, back stroke with board to improve stroke elegancy, feet forward and head forward sculling on back for wrist, shoulder power. Was going to practice flip turns but arms were dead so did double arm back stroke return.

Hockey 35:00 [4]
shoes: Koho 3360

Won the game 7 - 5 and scored a goal though missed my usual 3 or 4. New one piece stick felt great. The winger on the other line was taking sort shifts so I was quite tired by 3/4 of the way through the game.

Wednesday Jan 17, 2007 #

Aerobic (Elliptical) 30 [1] 1.5 mi (20 / mi)
slept:6.75 weight:153lbs shoes: New Balance Cross Trainers

Light warm up for core & stretch. Saving legs for hockey games later in week, arms for swimming.

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

Started with ab machines and then head raises and torso raises on a ball. After back tweak playing hockey, have been holding off on core routines but time to get back into it.

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

Continuing to do single leg blances on the Bosus. Starting doing sets on round and flat side plus heel raises to improve ankle strength.

Tuesday Jan 16, 2007 #

Swimming 1:45:00 [3] 3.55 km (29:35 / km)
slept:8.0 weight:154lbs

MTC workout with Coach Ken. Started with 200 x 4 with side stroke, over and unders, fist open and breathing to one side. Followed by kicking 600m, BS and DT, half locomotion and finished with 15 100's on a 2:40 pace time. 100's felt bad as technique never settled down and swim time never got below 1:55. Varied arm technique but head and legs never became synchronized.

Weights, Core & Balance (Legs & Arms) 35:00 [4]
shoes: New Balance Cross Trainers

Arms were tired after swimming but did usual machine workout of 1 set 10 reps at maximum weight.

Aerobic (Elliptical) 13:00 [4] 0.84 mi (15:28 / mi)
shoes: New Balance Cross Trainers

Warm-up

Weights, Core & Balance 10:00 [2]

Continuing to do Bosus balance work.

Monday Jan 15, 2007 #

Note
rhr:47 slept:7.0 (rest day)

Four days of leg workouts is a row of higher intensity means a day off! Has dinner at Bombay Grill to get latest canoeing and hiking trip updates from DC. Indian cuisine was quite good though on the hotter side.

Sunday Jan 14, 2007 #

Swimming (Technique) 1:15:00 [3] 2.0 km (37:30 / km)
rhr:55 slept:7.75 weight:155lbs

First MTC Swimming winter session: 20 minute constant swim warm up. 300 m side stroke, 300 m over & under kbl, 300 m turn and double touch kbv and 4 x 25 sprint, vertical kick 60 seconds & 25 relax. Coach Ken

Cycling (Road Bike Wind Trainer) 2:00:00 [3] 43.5 km (2:46 / km)
slept:7.75 weight:155lbs shoes: Louis Garneau Baja

MTC with Steve: First hour technique and second hour strength variable hill climb. Legs too tired from previous 4 days so could not hit 90 cadence so tried to maintain speed at 25 to 30 kmh.

Saturday Jan 13, 2007 #

Aerobic race (Score-0) 1:28:00 [3] ***
spiked:19/26c rhr:51 slept:8.5 weight:154lbs shoes: North Face Gore-Tex XCR

The Tree Hugger Winter Adventure Party. Excellent course set by Bash. Did not get to 2 controls due to missing a control early and not being agressive enough later. Excellent post race events and presentations by many people. Left by 9 pm to make morning swimming.

Running warm up/down 20:00 [1]
shoes: North Face Gore-Tex XCR

Lost map bag on the course so ran out to search between controls M & K and found it in woods. Saw Mustang on the way back and went to control H as it was missed the race.

Friday Jan 12, 2007 #

Hockey 35:00 [4]
rhr:62 slept:8.0 weight:153lbs shoes: Koho 3360

Got out of bed after last night's hockey game and could not walk on my right foot. The one that took a shot. Visions of a broken foot and lost race season appeared but the foot started to function with a little exercise. By lunch, it felt fine and my HR was down to 55. Killed the white team 9-1 and scored a goal. The white team & goalie were both off.

Thursday Jan 11, 2007 #

Hockey race 35:00 [4]
rhr:52 slept:7.0 weight:153lbs shoes: Koho 3360

Decent game, scored one freak goal late in game. Clearing pass hit me in the chest and dropped for an easy open net shot. Took a shot off the inner right upper foot. Walking was sore on sitting. Hopefully no serious damage though may be tough to run on for a short while. Will see after tomorrow's game and the Tree Huggers' Winter Adventure Race.

Wednesday Jan 10, 2007 #

Note
rhr:48 slept:7.0 weight:153lbs

Try to get Aerobic workout in before the Ice Dog game.

Aerobic (Elliptical) 18:00 [4] 1.42 mi (12:41 / mi)
shoes: New Balance Cross Trainers

Quick warm up for weights.

Weights, Core & Balance (Arms) 15:00 [5]
shoes: New Balance Cross Trainers

Weights, Core & Balance 8:00 [3]

Arms & Bosus.

Tuesday Jan 9, 2007 #

Note
rhr:52 slept:7.5 weight:153lbs (rest day)

Right knee is still achy from Sunday. Finished downstairs bathroom renovations instead going the the club for training. Enjoying the longer nights until the switch to early to bed next week for start of MTC swimming.

Monday Jan 8, 2007 #

Note
rhr:51 slept:8.0 weight:154lbs (rest day)

First rest day since last Tuesday. HR a bit on the high side with no cause. Continued downstairs renovations and watched Ohio State get blown out in the BCS championship game. Right knee still a bit tender from yesterday's fall. Need to increase both knees flexibility as orienteering falls will result in knee compressions

Sunday Jan 7, 2007 #

Orienteering race (Thomas #3) 1:03:00 [4] *** 6.75 km (9:20 / km) +545m 6:39 / km
spiked:14/17c rhr:47 slept:8.0 shoes: North Face Gore-Tex XCR

Great weather for January and the Thomass race at Walker Woods. Two boxes with 7 and 8 controls. Very nice area but last time for use as the Toronto Conservative Authority requires $600 per event and is discouraging such. Familiar with the area though as the last A/R of the season used a portion for the navigation section. SB was 2nd Masters in that race as a result of the larger orienteering section. Bob Miller course also.

Race went well, running with age group until made error on one control in the second box. (Failed to notice the lines on the map were askew though and north was not vertical for a while.) Assumed hashed green was a forest edge but the forest was easy running white but with a vegetation line indicating the change. The hashed green was further west and cost 4 minutes figuring out the error. Was still not far off lead pace afterwards so decided to follow another's lead though a light green section kitty cornering instead of running around on trail. This cost more time though. Legs were not strong enough to run down people in front on the way home. Hyper compressed right knee leaving last control in a fall. Limped for a while but loosened up running. Being not killer navigation, strategical errors were more critical. Good mental training for tougher races though.

Saturday Jan 6, 2007 #

Orienteering (DVCA) 1:45:00 [2] *** 7.9 km (13:17 / km) +200m 11:48 / km
spiked:6/10c rhr:55 weight:155lbs shoes: Adidas CornerBlitz

GHO Ancaster Creek Training Loop 3A with Mustang and Nuclear. Rained heavy last night but was dry but overcast in the morning. Sudden warned that the creek would be dangerous and the terrain muddy. Good thing I wore my football spikes. Ancaster creek was very swift, muddy and high. First crossing I went up to my knees but dryed up running the fields on the other side. A few navigation hitches but used the rivers to determine location.

Conditions were generally great for first week in January. Remembered the cold, snowy racing and training at the National Training Camp hosted by the Hott Holgers and GHO at the same time last year.

Second creek crossing was near fatal. Crossed at a point where the water came to mid chest. Quite cold when the far bank was reached. Ran to warm important parts. Poor route choice from 7 to 8. Finished and ran to vehicle. Others did not complete a loop. Used cheap CTC pedometer to get an approximate distance travelled. Thanks to Sudden for a great training session!

Friday Jan 5, 2007 #

Aerobic (Elliptical) 25:00 [2] 2.1 mi (11:54 / mi)
rhr:45 slept:9.0 weight:155lbs shoes: New Balance Cross Trainers

Warm for later activities

Weights, Core & Balance (Arms) 15:00 [4]
shoes: New Balance Cross Trainers

Moderate arm workout.

Weights, Core & Balance (Arms & Bosus) 15:00 [2]
shoes: New Balance Cross Trainers

Hockey 25:00 [4]
shoes: Koho 3360

Played defense, won the game. Our forwards were sloppy but the other goalie was worse. Chicken wings and beer with the boys afterwards.

Thursday Jan 4, 2007 #

Hockey 25:00 [3]
rhr:45 slept:7.0 weight:156lbs shoes: Koho 3360

Lower pace game for a while as other goalie forgot his equipment and had to retrieve from home. No goals scored.

Wednesday Jan 3, 2007 #

Aerobic (Elliptical) 25:00 [3] 2.2 mi (11:22 / mi)
rhr:47 slept:7.75 weight:154lbs shoes: New Balance Cross Trainers

General club workout to get ready for hockey and O-racing. Working on leg speed and power. Maintaining arm power for restart of swimming.

Aerobic (Reclining Life Cycle) 20:00 [3] 7.0 mi (2:51 / mi)
shoes: New Balance Cross Trainers

Weights, Core & Balance (Legs & Arms) 25:00 [5]
shoes: New Balance Cross Trainers

Aerobic (Rowing) 4:28 [3] 1.0 km (4:28 / km)

Weights, Core & Balance 12:00 [3]
shoes: New Balance Cross Trainers

Total stretch with Bosus balancing.

Tuesday Jan 2, 2007 #

Note
rhr:53 slept:7.0 (rest day)

Second day of the 2007 New Year townhouse renovations. Caught parts of 5 bowl games. Feista win by BS was outstanding!!

Monday Jan 1, 2007 #

Note
rhr:48 slept:10.0 (rest day)

2007 townhouse renovations started. 2 weeks off until the winter session of MTC training begins and resume swimming.

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