Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending May 22, 2012:

	activity	#	time	miles		km		+m
	Swimming	2	2:50:00	4.63	(36:43)	7.45	(22:49)
	Orienteering	3	2:43:14	11.68	(13:59)	18.79	(8:41)	248	31 /	43c	72%
	Cycling	2	1:53:56	27.29	(4:10)	43.92	(2:36)	129
	Running	1	55:38	5.6	(9:56)	9.01	(6:10)	84
	Hockey	1	30:00
	Total	9	8:52:48	49.2		79.18		461	31 /	43c	72%
	[1-5]	9	8:33:06
averages - weight:147.7lbs

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Tuesday May 22, 2012 #

6 AM

Swimming 1:25:00 [3] 3.6 km (23:37 / km)
weight:148lbs

MTC Swim Warm up - 2 x (200 swim, 100 kick), 8 x 50 back / breast Main set - 5 x 200 pull, 10 x 100 swim (3 steady, 2 fast), 2 x 250 ( 100 swim with fins. 50 kick, 100 swim) 100 cool down.

Mess in lane. Got down to 1:43 for 100 m but most were about 1:50. Core is still not up to full power and right rib is still noticeable. Seem to be holding weight though!

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

Nice skate!

Monday May 21, 2012 #

3 PM

Cycling 1:09:56 16.48 mi (4:15 / mi) +129m 4:09 / mi
ahr:104 max:131 weight:148lbs shoes: Exustar Road Bike Shoes

Sunday May 20, 2012 #

10 AM

Orienteering race 1:32:53 ***** 4.7 mi (19:46 / mi) +220m 17:15 / mi
ahr:133 max:164 spiked:9/13c shoes: New Balance 915 Trail Shoe

O-Fest Long. Sloppy start; changed strategy to going through the field instead of taking the trail to the nearest access. Meandered through the woods to CP1. Luckily hit a distinctive pond to use as an attack point. Okay to CP2 though I did not like that there was no good route to the control, swamp or hashed green only. Off line a bit to CP3 but hit control okay. No problem to CP's 4, 5 and 6. Sloppy route choice to CP7. Major mistake to CP8. Used field for access but went into the woods to quick and did not correct until I hit the trial. Okay to CP8 after. Angled to trail for CP9 but slow as there was no great attack point and way of telling where I was. Sloppy to CP10 but good approach to CP11 and 12. Passed a lot of tired people on the way home.

Third again in age group though could have been worse with the sloppy navigation. Felt great to run with the hot weather!

Saturday May 19, 2012 #

Event: Ottawa O-Fest 2012

10 AM

Orienteering race (Middle) 52:33 [3] **** 8.53 km (6:10 / km) +28m 6:04 / km
ahr:104 max:147 spiked:8/12c shoes: New Balance 915 Trail Shoe

O-Fest Middle. Poor start fumbling along to CP1. Better to CP2 but slow. Nice choice top CP3 but completely blew CP4, running double the trial distance. Backtracked and got it together after. Fumbled a bit at CP 6 at end. Slight mistake to CP9 perhaps though the map looked better that way. Ended up third in my category. A bit of a sloppy race!

4 PM

Orienteering race 17:48 [4] *** 2.7 km (6:36 / km)
ahr:140 max:160 spiked:14/18c shoes: Mizuno Wave Creation 12 #2

O-Fest Sprint. Sluggish start but hit controls readily. A bit of bobble at CP10, not noticing the control was at the bottom of the stairs. Did a quick code check on the way to CP15, cost about 15 seconds. Passed a few people on the way in.
Okay race but should have warmed up before hand as I was slow to start and just warmed up by the finish. Finished 3rd but should have run faster and been nearer the top of class.

M55+ - Splits

Sprint M55+ - Splits

Thursday May 17, 2012 #

6 AM

Swimming 1:25:00 [3] 3.85 km (22:05 / km)
weight:147lbs

MTC Swim Warm up - 400 mixed, 4 x 100 kick/swim with fins 4 x 50 fast Main Set - 8 x 150 descending, 800 pull, 4 x 150 descending Cool down 50 easy.
Strength is coming back. Swam a fast 150 on 2:43, but slowed to 2:55 by the end. Core was tired after. Can feel rib muscles but not catastrophic!

5 PM

Running (Trails) 55:38 5.6 mi (9:56 / mi) +84m 9:30 / mi
ahr:128 max:143 shoes: Mizuno Wave Creation 12 #2

Tired to start with but picked up speed. Core tired from swim.

Wednesday May 16, 2012 #

6 AM

Cycling (Wind Trainer) 44:00 [3] 17.4 km (2:32 / km)
ahr:103 max:133 shoes: Exustar Road Bike Shoes

Zoot Challenge. Legs were okay but could have more power. Burn 325 kkcal

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