Last Thursday Neil held the Knights training session due Justine's absence. Seven knights plus our goalie turned up, plus a handful of select others to make up the numbers. A reasonable amount of the time was spent on whiteboard, explaining some basic concepts that needed coverage. Also time spent on faceoffs, shooting technique, the passing game. I found most interesting the demonstrations on separating the puck from opposition players along the boards in our non checking league. Confirmed a few thoughts I have had, particularly about leading with the body in such situations and not the stick. The session was not high intensity, though there was a good ten minute shinny at the end which used up any excess energy.
Also interesting to me was that, after the session, I had one player tell me how it was an 'okay' session but too much talking and whiteboard, and not ten seconds later another player tell me that it was a 'great' session and it was really good to have a few things explained. To me, seems that different people benefit at different rates from different types of instruction. Thus Neil's didactic approach was attractive to some, Justines Kinesthetic approach to others. I like either.
On Sunday I and another Knight were one of several C graders who turned up at Neil's session for Justine's Div I team. This time it was we who were helping make up the numbers. The session was quite different to Thursdays (as one would expect). This session seemed more 'active', and certainly was more aimed at offensive tactics and skills. Mainly shooting, assistive passing, relative positioning in the offensive zone. Neil pointed out to me that my otherwise reasonable shooting would benefit from me aiming my body towards the goal more accurately as I take the shot.
I finally managed to get my HR monitor working properly for an ice session. As it again was not run specifically as a High Intensity session the readings don't quite reach the figures I believe I would have made with either Justine or at Inline but peak HR was still at 180 during the shinny at the end, averaged 135 through the whole hour.
Ice 40 & 41
Fridge
Thursday, 8 October 2015
Saturday, 3 October 2015
Game Day - Knights (5) d Storm (4) SO
Three nights after our first game we were back on the ice for a late Sunday game against the Storm. They are essentially last year's runners up Redwings team against whom we'd had no success. Our team was unchanged from our win against the Kings, the only exception being that Justine wasn't there to coach so Christian filled in for her and managed the bench. We ran the same lines.
The score was 2-2 at the first break, 3-2 at the second. We got out to a 4-2 lead midway through the last period, but they chopped that back to 4-4 on the siren. We went to a shoot out, in which Baden popped the first shot in and the goalies cleaned up the rest to give us the win.
I was on for two of our goals and three of theirs. The goals they scored on 'me' were all from very close in. Two of them were strong and we were just outplayed by their guns. The third was a bit lucky as their third forward tottered in while everyone else was on the ice and scrambling and just tapped it across beyond my reaching stick. I felt less to blame for their goals than I had on the ones against the Kings.
I used my feet at least four times in this game, generally in keeping the puck in their zone but on at least one occasion playing soccer in front of our net to drive the puck out of the danger zone.
I felt like I played better, particularly making smoother changes with my D partners and getting to the point when we were on the attack. It took me a little while to figure out how I could shut off their star forwards but by the third period I had their defensive measure.
The last play of the night, a D Zone faceoff with about 20 seconds on the clock and the Storm in the ascendancy after tying up the score not long before, was probably my most significant. I was guarding the slot against a straying centre, the puck went back into my corner, I could see their gun winger steaming in for it (faster and stronger than me) as I moved towards it. I realised that he'd get their first if I didn't hammer it. I put my fatigue aside and managed to get a fast three steps in to tie it up, force him around behind the net as I fell back to the post. He tried to sneak back and forced him down. He was on his belly at the side of the net and I was on my knees at the post when the siren went off. We both knew it had been a close run thing. In past seasons I think he would have beat me.
This was a hard game and a good win. I was reaching my limit physically by the end of the third period but kept formation a bit better than many of our team (we often had one forward getting deep and no-one to pass to). Perhaps I need to move into puck support / potential forecheck positioning more rapidly in the fatigued moments?
I had one minor injury which I only discovered after the game. There was a small cut/graze on the outwards side of my left forearm, right between where glove and elbow pad almost meet. I assume a stray puck or stick got me there at some time. No drama.
GP 2 G 0 A 0 Pts 0 -3 1/0/1
Ice 39
The score was 2-2 at the first break, 3-2 at the second. We got out to a 4-2 lead midway through the last period, but they chopped that back to 4-4 on the siren. We went to a shoot out, in which Baden popped the first shot in and the goalies cleaned up the rest to give us the win.
I was on for two of our goals and three of theirs. The goals they scored on 'me' were all from very close in. Two of them were strong and we were just outplayed by their guns. The third was a bit lucky as their third forward tottered in while everyone else was on the ice and scrambling and just tapped it across beyond my reaching stick. I felt less to blame for their goals than I had on the ones against the Kings.
I used my feet at least four times in this game, generally in keeping the puck in their zone but on at least one occasion playing soccer in front of our net to drive the puck out of the danger zone.
I felt like I played better, particularly making smoother changes with my D partners and getting to the point when we were on the attack. It took me a little while to figure out how I could shut off their star forwards but by the third period I had their defensive measure.
The last play of the night, a D Zone faceoff with about 20 seconds on the clock and the Storm in the ascendancy after tying up the score not long before, was probably my most significant. I was guarding the slot against a straying centre, the puck went back into my corner, I could see their gun winger steaming in for it (faster and stronger than me) as I moved towards it. I realised that he'd get their first if I didn't hammer it. I put my fatigue aside and managed to get a fast three steps in to tie it up, force him around behind the net as I fell back to the post. He tried to sneak back and forced him down. He was on his belly at the side of the net and I was on my knees at the post when the siren went off. We both knew it had been a close run thing. In past seasons I think he would have beat me.
This was a hard game and a good win. I was reaching my limit physically by the end of the third period but kept formation a bit better than many of our team (we often had one forward getting deep and no-one to pass to). Perhaps I need to move into puck support / potential forecheck positioning more rapidly in the fatigued moments?
I had one minor injury which I only discovered after the game. There was a small cut/graze on the outwards side of my left forearm, right between where glove and elbow pad almost meet. I assume a stray puck or stick got me there at some time. No drama.
GP 2 G 0 A 0 Pts 0 -3 1/0/1
Ice 39
Game Day - Knights (3) d Kings (2)
We had 12 skaters (of whom 5 were rookies in their first game), Tommy was in the goals and Justine was calling shots. We started with 3 Defencemen and 3 forward lines, with Cam and Foxy taking on centre roles.
Jonesy - Bayden - Richard
Stewart - Cam - Griff
Kerri - Foxy - Ashley
Mike / Bacon / Me
Tommy
These warning signs were proven founded when the Kings scored off an early D zone face off caused by an icing I'd made in clearing the zone. The shot was from their outside wing, who was my man. Even if I'd been moving quicker, however, the shot would have been set up and off before I got there. What didn't help also was that one of our players managed to get a slight deflection on the puck as it went past him. This was probably sufficient to send the puck through the narrow gap I could see between Tommy's pads (I watched it good into the back of the net). Such is life.
We equalised not much later and went into the first break 1-1.
The second period was tight. We picked up two goals to be leading 3-1.
Third period and the pressure stayed on. They pulled back a late goal but we were able to see the game out with a cheer as we recorded our first win of the year.
It was really good to be back on the ice as a Knight. I held up much better than I thought I would to the demands of being one of only three defencemen. I pulled at least my time on ice, including on the Power Play, making for about 40 minutes. Those are huge minutes in anyone's book, but I felt my body held up well. There were a few positional things I had to get hold of, but Bacon guided me through the worst of them.
I managed a couple shots from the blue line, and a third that could be classified as a shot if you didn't know I was just hammering it in there. I was generally able to keep the puck in the O zone, didn't panic when I had it, was able to compete on the boards most of the time. I used my feet on something like four occasions, all productive. Once when I went over I used my prone body to shield the puck from my opponent so my centre could pick it up and continue the attack. The only time I went deep into the offensive zone was on the Power Play (ie. when I should have). I even did something that in past I have not been good at, use my stick to tap an airborne puck down to the ice so that I could release it on a controlled pass towards the net.
I was on for both of their goals and none of ours, but aren't too worried about that. On the first I was in a useless position as it turned out on the D Zone faceoff, not a decision of mine. On the second, I was last line defence and had a couple chances to clear the puck on its journey in. My skills weren't up to it but at least I was in the right position.
Finally, my sister and her family (husband and four boys) were down for the week from Melbourne and had come along for the game. Added to my grandkids from Adelaide, wife and daughter in law I had a quite a cheersquad. Especially in the later part of the game when they started chanting my name. Everyone should have the feeling of having a cheersquad rooting them on, it's fantastic!
GP 1 G 0 A 0 Pts 0 -2 1/0/0
Ice 38
Wednesday, 30 September 2015
Endings - Wheelers and Pre-Season
The winter inline season and my Pre (ice hockey) season ended within a few days of each other. The summer inline season starts with training on the 7th of October and the first game on the 10th. That's all within sixteen days. Events have already got away from me as I post this (2 unblogged Knights games) so the reader will have to forgive me if this review of what has been is not as in-depth a post as it ideally should be.
Endings I - Wheelers Winter Season
We lost in the Grand Final against our Divisional foes, the Bumpers. This was not only the end of the season but also the end of the current team formations. This is because this Summer we are being encouraged to form our own teams, choose our own names, select our own jerseys (more on that later). The organisers are of the belief that the Division has matured enough to allow for self formed teams (rather than centralised drafting for need). As such, it seems appropriate to look back.
In the season just passed we fielded six skaters more often than not. This was a major change from the past. Our lines stabilised by the playoffs, albeit not entirely due on rink performance (a consequence of having two family groups, each with their own internal issues to juggle). In this regard, the stats of Josh and Crystal look very good offensively but that was to at least some extent a result of putting our best defence with them (Merrilyn). In goal, after a bit of chaos initially we settled in with Nicole between the pipes. I think she was finding her game by season end.
In the longer term, I have played 48 games with the Wheelers across four seasons during which I went to four grand finals, won gold once and received an MVP. My regular season stats have steadily improved over time but my post season stats remain woeful.
Regular Season Post Season
GP G A Pt PPG
13/14 Summer C Grade Wheelers 5 3 1 4 0.8 (3/1/0/1 0.33) Silver
14 Winter DivII Wheelers 10 8 7 15 1.5 (2/0/0/0 0.00) Gold MVP
14/15 Summer Div II Wheelers 12 12 8 20 1.67 (2/1/0/1 0.50) Silver
15 Winter Div II Wheelers 12 11 14 25 2.08 (2/0/1/1 0.50) Silver
Endings II - Ice Hockey Pre-Season
After a false start I began an off-season strength and conditioning program on July 1st. I kept to my schedule pretty well for the first month, and then maintained an acceptable level of commitment through to the start of the season. I had noticeable gains in leg, core and upper body strength, aerobic capacity and anaerobic performance, quickness and agility. As the program wore through its second and into the third month I derived a great deal of satisfaction from my commitment itself, the activities themselves and the almost daily challenges such a program poses.
At the end of eleven weeks I was regularly going for a run, interval training, using a HR monitor (thanks Jess for the loan!) and pushing weights (again, thanks Jess!). To a limited extent I'll be bringing all of these activities forward into the season proper, for both their game specific values AND the intrinsic pleasure I derive from them in themselves. Who would have guessed it?
As to the value of the program, it was well worth it! I had a small amount of weight gain (a primary goal of mine for years) and increased performance on many health related indicators. Perhaps more importantly, the value has already shown itself in my inline games and the first two games of the ice hockey season. They show themselves particularly in the following ways...
Increased ability to skate a shift and a game out
Better decision making through a game (due being less fatigued)
Decreased recovery time between both shifts and games
Greater strength along the board and in the crease
Quicker and faster
Increased confidence.
Greater knowledge about my own and other's bodies and physical capacity
All in all, a great advance in both my hockey and life potential.
Endings I - Wheelers Winter Season
We lost in the Grand Final against our Divisional foes, the Bumpers. This was not only the end of the season but also the end of the current team formations. This is because this Summer we are being encouraged to form our own teams, choose our own names, select our own jerseys (more on that later). The organisers are of the belief that the Division has matured enough to allow for self formed teams (rather than centralised drafting for need). As such, it seems appropriate to look back.
In the season just passed we fielded six skaters more often than not. This was a major change from the past. Our lines stabilised by the playoffs, albeit not entirely due on rink performance (a consequence of having two family groups, each with their own internal issues to juggle). In this regard, the stats of Josh and Crystal look very good offensively but that was to at least some extent a result of putting our best defence with them (Merrilyn). In goal, after a bit of chaos initially we settled in with Nicole between the pipes. I think she was finding her game by season end.
In the longer term, I have played 48 games with the Wheelers across four seasons during which I went to four grand finals, won gold once and received an MVP. My regular season stats have steadily improved over time but my post season stats remain woeful.
Regular Season Post Season
GP G A Pt PPG
13/14 Summer C Grade Wheelers 5 3 1 4 0.8 (3/1/0/1 0.33) Silver
14 Winter DivII Wheelers 10 8 7 15 1.5 (2/0/0/0 0.00) Gold MVP
14/15 Summer Div II Wheelers 12 12 8 20 1.67 (2/1/0/1 0.50) Silver
15 Winter Div II Wheelers 12 11 14 25 2.08 (2/0/1/1 0.50) Silver
Endings II - Ice Hockey Pre-Season
After a false start I began an off-season strength and conditioning program on July 1st. I kept to my schedule pretty well for the first month, and then maintained an acceptable level of commitment through to the start of the season. I had noticeable gains in leg, core and upper body strength, aerobic capacity and anaerobic performance, quickness and agility. As the program wore through its second and into the third month I derived a great deal of satisfaction from my commitment itself, the activities themselves and the almost daily challenges such a program poses.
At the end of eleven weeks I was regularly going for a run, interval training, using a HR monitor (thanks Jess for the loan!) and pushing weights (again, thanks Jess!). To a limited extent I'll be bringing all of these activities forward into the season proper, for both their game specific values AND the intrinsic pleasure I derive from them in themselves. Who would have guessed it?
As to the value of the program, it was well worth it! I had a small amount of weight gain (a primary goal of mine for years) and increased performance on many health related indicators. Perhaps more importantly, the value has already shown itself in my inline games and the first two games of the ice hockey season. They show themselves particularly in the following ways...
Increased ability to skate a shift and a game out
Better decision making through a game (due being less fatigued)
Decreased recovery time between both shifts and games
Greater strength along the board and in the crease
Quicker and faster
Increased confidence.
Greater knowledge about my own and other's bodies and physical capacity
All in all, a great advance in both my hockey and life potential.
Monday, 28 September 2015
Skating to the Smooth Sounds
On Wednesday night last week I went for a skate during public hours, seeing as A Grade hockey is over for the season and Wednesdays therefore return to being public scouting with Steve the DJ and his classic rock repertoire. There were about a half dozen youthful figure skaters doing their thing prior some competition and maybe a dozen or so other skaters who were there for (most) of the time I was.
It will get busier as people get used to Wednesday nights being open again so it was nice to take advantage of the relatively clear ice. I'd been a bit slack on my training in the final week of pre-season (ie. none) so I wanted to use the time as well I could to help me be ready as the first game of the season was the following night. As my most recent skating experience had been at the Inline Final four days earlier I thought some practice with my edges and basic skating techniques (as well as an implied Cardio Respiratory workout) was probably the best I could achieve.
So that's what I did for ninety minutes, concentrating particularly on recovery periods, pivots, stride technique and tight turns.
Was nice to be back on a Wednesday night again.
Ice 37
It will get busier as people get used to Wednesday nights being open again so it was nice to take advantage of the relatively clear ice. I'd been a bit slack on my training in the final week of pre-season (ie. none) so I wanted to use the time as well I could to help me be ready as the first game of the season was the following night. As my most recent skating experience had been at the Inline Final four days earlier I thought some practice with my edges and basic skating techniques (as well as an implied Cardio Respiratory workout) was probably the best I could achieve.
So that's what I did for ninety minutes, concentrating particularly on recovery periods, pivots, stride technique and tight turns.
Was nice to be back on a Wednesday night again.
Ice 37
Saturday, 26 September 2015
Grand Final Game Day - Bumpers (7) d Wheelers (3)
The North Vikings Inline Hockey Club held its Grand Final extravaganza on Saturday. All games from U10 up except ours were one goal games. It was a great day, complete with flag, national anthem and a BBQ to keep the troops fed before the award presentations. Profits from the BBQ and attendant cake stall went towards sending a Viking squad to the Barmera spring tournament.
We had a full roster, with Nicole in goal. The Bumpers had their regular five with Matt the Goalie. We had home advantage. Game sheet is here. What is not reflected on the game sheet is the penalty shot given the Bumpers when Crystal got called for unsportsmanlike conduct after losing her stick and throwing her glove towards/at (?) Craig (Nicole stopped the shot).
I have below posted video of various moments in the game. I'll let it speak for itself. There are a couple things I'd like to clarify however. FIRSTLY, it was a closer game than the scoreline shows, though they did essentially outplay us and deserved their win. There were two 'own goals' (one from a backwards pass that wasn't expected, another from a puck blinded goalie) and one that was a total 'fluke' (cleared hard up the boards by Craig, rebounded all the way to the back of the net). Two goals were shorthanded. Add to this the fact that I hit the post without reward and you can see that it was a close game.
The SECOND thing that (especially in retrospect) was memorable was the good feelings evident both during and after the game, more smiles than not and lots of hard but fair competition. This despite the relatively large number of penalties (5 plus a penalty shot).
The Most Valuable Player in the game was judged to be Mel (Bumpers). You can see in the video that her defensive play was tenacious, and she ended up with 1-3-4 on the game which is pretty darn good!
As for me, I scored one assist and was -1 for the game. I had a quite a bit of energy left over at the end. I was happy with my play, generally speaking, though there were aspects that could do with improvement (aren't there always!).
Things that I was happy, or at least satisfied, with include my general positioning and defensive coverage, nice sweep check (not caught on video), hardness of shots on goal and in-the-slot positioning, the fact I'm constantly moving, fitness level.
Things that need improvement include regulating the power of my passes (how often did the puck arrive too far ahead of a player to be of any use?), being a little more assertive onto the puck defensively (ie. aim at breaking up plays and turning over possession rather than a policy of denial), more talk.
A fitting game to end a fun season.
We had a full roster, with Nicole in goal. The Bumpers had their regular five with Matt the Goalie. We had home advantage. Game sheet is here. What is not reflected on the game sheet is the penalty shot given the Bumpers when Crystal got called for unsportsmanlike conduct after losing her stick and throwing her glove towards/at (?) Craig (Nicole stopped the shot).
I have below posted video of various moments in the game. I'll let it speak for itself. There are a couple things I'd like to clarify however. FIRSTLY, it was a closer game than the scoreline shows, though they did essentially outplay us and deserved their win. There were two 'own goals' (one from a backwards pass that wasn't expected, another from a puck blinded goalie) and one that was a total 'fluke' (cleared hard up the boards by Craig, rebounded all the way to the back of the net). Two goals were shorthanded. Add to this the fact that I hit the post without reward and you can see that it was a close game.
The SECOND thing that (especially in retrospect) was memorable was the good feelings evident both during and after the game, more smiles than not and lots of hard but fair competition. This despite the relatively large number of penalties (5 plus a penalty shot).
The Most Valuable Player in the game was judged to be Mel (Bumpers). You can see in the video that her defensive play was tenacious, and she ended up with 1-3-4 on the game which is pretty darn good!
As for me, I scored one assist and was -1 for the game. I had a quite a bit of energy left over at the end. I was happy with my play, generally speaking, though there were aspects that could do with improvement (aren't there always!).
Things that I was happy, or at least satisfied, with include my general positioning and defensive coverage, nice sweep check (not caught on video), hardness of shots on goal and in-the-slot positioning, the fact I'm constantly moving, fitness level.
Things that need improvement include regulating the power of my passes (how often did the puck arrive too far ahead of a player to be of any use?), being a little more assertive onto the puck defensively (ie. aim at breaking up plays and turning over possession rather than a policy of denial), more talk.
A fitting game to end a fun season.
Sunday, 20 September 2015
Off Season Day 81 - Week 11
Sep 13 Rest
Sep 14 Rest
Sep 15 Stickhandling, Run
Sep 16 Arms, Vikings Training
Sep 17 Run
Sep 18 Ice (sprints)
Sep 19 Wheelers Game
September 13 and 14 were rest days. Significantly warmer than we've had for months. On the 14th I was at the Ice Arena to watch the final period of the Bantams Grand Final before returning a Peewee jersey and then again in the evening to watch the opening game of the C grade season between the Kings and the Predators.
On September 15 I spent almost twenty minutes in the morning doing some stickhandling practice. Around midday I went for a run - 22 min, 55% in or above Zone 3, Avg HR 139, Max HR 169. It is interesting that I was 3 minutes quicker than the previous run, despite having 7 walking periods this time (was 4 last time). Again, I returned to running from walking mode as soon as HR dropped to 120. I was using my breathing as the guide to when I thought I was getting close to 120, and then looked at the wrist unit of my loaned HR monitor to fine tune the time of commencement of my running. which I was generally able to . I was feeling it in the calf muscles more severely than the other day, I suspect because I haven't been eating as much as I should have the last few days.
On September 16 I started the day with a change up in the Arms routine. I have now dropped the weight on the 'heavy' lifts to 4kg (plus 1kg for the bar) per dumb bell, and 2kg plus bar for the 'light' lifts, increased the number of reps to 15 per set and dropped recovery time between sets to 30 seconds. I did two circuits. Emphasis now has changed almost entirely to muscle endurance and power (previous weeks emphasised muscle building). All done in less than 20 minutes.
In the evening I went to Gawler for Vikings Training. I wore the heartrate monitor. Sadly, wiped the data not long after seeing it, but memory serves to say that I had 66 minutes of data, about 3% of time below Z1 and over 60% of time in or above Z3, Max HR 197(!) and Avg was 148. I put a lot of effort into the session, but recovered reasonably well when required and was still strong at the end (though the fading point wasn't far away). The monitor said I burned over 800 calories.
Drills included variants of 1 on 1 race/battle/shoot from prone, the game of building numbers from 1 on 1 to potentially 1 on 4, one with one passing/protection game, 4 on 4 shinny and red rover. A dozen skaters and one goalie. I got given some good advice about keeping my stick in front of me rather than to a side when protecting a puck from an opponent behind me.
On September 17 I went for a run in the late morning. Ran in spurts that took HR out to 155-165 then walked until dropped back to low 120s before running again. Recovery HR dropped about 20 per minute, fairly consistent. 22 min, 15 min (65%) Z 2&3, Avg 138, Max 166.
On September 18 I made up for getting too late to training the night before by getting the rink in the morning 7of an already busy day and putting in a half hour of drills, including a run of 5 line sprints with 2 min recovery periods. Probably 60 stops and pivots and half that of undercut takeoffs. Time 30 mins, 45% Z2, 5% Z3, avg HR 134, max HR 163.
On September 19 I took it easy until playing in the Vikings Div II Grand Final for the Wheelers (we lost 7-3). We kept to our line changes generally speaking, I double shifted only maybe twice (to take advantage of a Power Play and to work on the Penalty Kill). I didn't have a HR monitor on (I forgot to bring it) but was pulling my breathing down to the 120 level within the minute during each recovery period, had energy to spare for the needs of each shift, didn't hold back on pushing myself to the limit when required.
On fitness and conditioning scales, in other words, I have reached the pass mark. In terms of speed, I wasn't particularly aware of any failing. Similarly with strength battles, whether on the boards or over a puck (including against a significantly larger stronger opponent). Coped with knockdowns and slashing incidents well. Overall, I am happy with my level of preparation for the ice season.
Week 11 in summary: am starting to scale back on strength, aerobic and, in effect, agility training, increasing the proportion of time devoted to on-ice activity and anaerobic conditioning in particular. I failed to perform agility or speed exercises, so this will have to be commenced within Week 12 and I'll have to work on it during the early part of the season. Overall for Week 11, a yellow grade.
Inline 54 & 55
Ice 36
Sep 14 Rest
Sep 15 Stickhandling, Run
Sep 16 Arms, Vikings Training
Sep 17 Run
Sep 18 Ice (sprints)
Sep 19 Wheelers Game
September 13 and 14 were rest days. Significantly warmer than we've had for months. On the 14th I was at the Ice Arena to watch the final period of the Bantams Grand Final before returning a Peewee jersey and then again in the evening to watch the opening game of the C grade season between the Kings and the Predators.
On September 15 I spent almost twenty minutes in the morning doing some stickhandling practice. Around midday I went for a run - 22 min, 55% in or above Zone 3, Avg HR 139, Max HR 169. It is interesting that I was 3 minutes quicker than the previous run, despite having 7 walking periods this time (was 4 last time). Again, I returned to running from walking mode as soon as HR dropped to 120. I was using my breathing as the guide to when I thought I was getting close to 120, and then looked at the wrist unit of my loaned HR monitor to fine tune the time of commencement of my running. which I was generally able to . I was feeling it in the calf muscles more severely than the other day, I suspect because I haven't been eating as much as I should have the last few days.
On September 16 I started the day with a change up in the Arms routine. I have now dropped the weight on the 'heavy' lifts to 4kg (plus 1kg for the bar) per dumb bell, and 2kg plus bar for the 'light' lifts, increased the number of reps to 15 per set and dropped recovery time between sets to 30 seconds. I did two circuits. Emphasis now has changed almost entirely to muscle endurance and power (previous weeks emphasised muscle building). All done in less than 20 minutes.
In the evening I went to Gawler for Vikings Training. I wore the heartrate monitor. Sadly, wiped the data not long after seeing it, but memory serves to say that I had 66 minutes of data, about 3% of time below Z1 and over 60% of time in or above Z3, Max HR 197(!) and Avg was 148. I put a lot of effort into the session, but recovered reasonably well when required and was still strong at the end (though the fading point wasn't far away). The monitor said I burned over 800 calories.
Drills included variants of 1 on 1 race/battle/shoot from prone, the game of building numbers from 1 on 1 to potentially 1 on 4, one with one passing/protection game, 4 on 4 shinny and red rover. A dozen skaters and one goalie. I got given some good advice about keeping my stick in front of me rather than to a side when protecting a puck from an opponent behind me.
On September 17 I went for a run in the late morning. Ran in spurts that took HR out to 155-165 then walked until dropped back to low 120s before running again. Recovery HR dropped about 20 per minute, fairly consistent. 22 min, 15 min (65%) Z 2&3, Avg 138, Max 166.
On September 18 I made up for getting too late to training the night before by getting the rink in the morning 7of an already busy day and putting in a half hour of drills, including a run of 5 line sprints with 2 min recovery periods. Probably 60 stops and pivots and half that of undercut takeoffs. Time 30 mins, 45% Z2, 5% Z3, avg HR 134, max HR 163.
On September 19 I took it easy until playing in the Vikings Div II Grand Final for the Wheelers (we lost 7-3). We kept to our line changes generally speaking, I double shifted only maybe twice (to take advantage of a Power Play and to work on the Penalty Kill). I didn't have a HR monitor on (I forgot to bring it) but was pulling my breathing down to the 120 level within the minute during each recovery period, had energy to spare for the needs of each shift, didn't hold back on pushing myself to the limit when required.
On fitness and conditioning scales, in other words, I have reached the pass mark. In terms of speed, I wasn't particularly aware of any failing. Similarly with strength battles, whether on the boards or over a puck (including against a significantly larger stronger opponent). Coped with knockdowns and slashing incidents well. Overall, I am happy with my level of preparation for the ice season.
Week 11 in summary: am starting to scale back on strength, aerobic and, in effect, agility training, increasing the proportion of time devoted to on-ice activity and anaerobic conditioning in particular. I failed to perform agility or speed exercises, so this will have to be commenced within Week 12 and I'll have to work on it during the early part of the season. Overall for Week 11, a yellow grade.
Inline 54 & 55
Ice 36
Saturday, 12 September 2015
Off Season Day 74 - Week 10
Sep 6 Rest
Sep 7 Stickhandling
Sep 8 Stickhandling, Ice (sprints)
Sep 9 Arms, Legs, Stickhandling
Sep 10 Rest
Sep 11 Ice (Sprints)
Sep 12 Stickhandling, Arms, Run
On September 6 I had another rest day. The previous two days had wiped me out. This almost continued through September 7, saved only by 15 minutes of stickhandling late in the evening after another busy day. Of hockey interest amongst the day's business was the fact that I came into possession of a heart rate monitor for use in training and attended registration/orientation for the upcoming C Grade season.
In the morning of September 8 I had another 15 minute stickhandling session, then went down the Ice Arena in the afternoon. I was down there for an hour and a half, but spent much of the time chatting with Rick (a fellow Viking who will be playing with the Blades in C Grade) as he got some new skates. I again drilled myself based upon Corey's class from the week before. I conducted four line sprints up the ice with two minute intervals between each thirty second sprint. I wore the HR monitor at the Arena. My peak HR was 167. Getting to know the equipment.
On September 9 I did strength circuits for arms and legs and fifteen minutes of stickhandling. Peak HR for arms circuit was 148, peak for legs was 137. Both were completed within 30 minutes.
September 10 was a rest day.
On September 11 I went to the Arena for a concentrated 40 minute session. Only had half the ice to work with as the other half was in use for hockey training (Ice Factor schools program). For my sprints I went from Red to Blue lines and vica versa. Six lengths were under 30 seconds, so I did seven (between 35s and 40s). I did five of these sprint circuits, two minute recovery periods. Spent approximately equal time for the remainder of the period on leg recovery and extensions during stride (forwards and backwards), transitions, pivots, stops, tight turns, cross unders and backwards first steps. Peak HR was 173, avg was 133, 39% of time was spent in 'zone 3' of HR and 11% was above. Despite the higher intensity and density of the session I felt less exhausted afterwards than I have previously, so I guess it is having a conditioning effect.
On 12 September I started the day early with 15 minutes of stickhandling, shortly afterwards followed by a short (10 minutes) arms session. For the weights my heartrate averaged 111, maxed at 134, 1m30s in Zone 2. In the dusk I ran my old run - 25 minutes, 50% in Zone 3 or above (5%), average HR of 135, maxed at 161. Easing back into it as it's been 2 weeks since I last went running. Ran it easy, with four walks. During each walk I waited till breathing had returned to close to normal before setting off again (HR was between 116 and 123 when I felt comfortable with the breathing).
Week 10 summary: a yellow rating for this week, managed to pull it together due to my visits to the Ice Arena (with interval training) and run this afternoon. I didn't, sadly, get in any agility training, downgrading what would otherwise have been a green rating. The two big things that have happened were the confirmation that I am a Knight on Registration night and coming into possession of a heart rate monitor loaned me by Jess.
The Knights have a bye in the first week of the season, playing our first game on September 24. Which is almost two more weeks of preparation than I'd most recently thought would be the case. Have added two weeks to the sidebar off season schedule.
Ice 34 & 35
Sep 7 Stickhandling
Sep 8 Stickhandling, Ice (sprints)
Sep 9 Arms, Legs, Stickhandling
Sep 10 Rest
Sep 11 Ice (Sprints)
Sep 12 Stickhandling, Arms, Run
On September 6 I had another rest day. The previous two days had wiped me out. This almost continued through September 7, saved only by 15 minutes of stickhandling late in the evening after another busy day. Of hockey interest amongst the day's business was the fact that I came into possession of a heart rate monitor for use in training and attended registration/orientation for the upcoming C Grade season.
In the morning of September 8 I had another 15 minute stickhandling session, then went down the Ice Arena in the afternoon. I was down there for an hour and a half, but spent much of the time chatting with Rick (a fellow Viking who will be playing with the Blades in C Grade) as he got some new skates. I again drilled myself based upon Corey's class from the week before. I conducted four line sprints up the ice with two minute intervals between each thirty second sprint. I wore the HR monitor at the Arena. My peak HR was 167. Getting to know the equipment.
On September 9 I did strength circuits for arms and legs and fifteen minutes of stickhandling. Peak HR for arms circuit was 148, peak for legs was 137. Both were completed within 30 minutes.
September 10 was a rest day.
On September 11 I went to the Arena for a concentrated 40 minute session. Only had half the ice to work with as the other half was in use for hockey training (Ice Factor schools program). For my sprints I went from Red to Blue lines and vica versa. Six lengths were under 30 seconds, so I did seven (between 35s and 40s). I did five of these sprint circuits, two minute recovery periods. Spent approximately equal time for the remainder of the period on leg recovery and extensions during stride (forwards and backwards), transitions, pivots, stops, tight turns, cross unders and backwards first steps. Peak HR was 173, avg was 133, 39% of time was spent in 'zone 3' of HR and 11% was above. Despite the higher intensity and density of the session I felt less exhausted afterwards than I have previously, so I guess it is having a conditioning effect.
On 12 September I started the day early with 15 minutes of stickhandling, shortly afterwards followed by a short (10 minutes) arms session. For the weights my heartrate averaged 111, maxed at 134, 1m30s in Zone 2. In the dusk I ran my old run - 25 minutes, 50% in Zone 3 or above (5%), average HR of 135, maxed at 161. Easing back into it as it's been 2 weeks since I last went running. Ran it easy, with four walks. During each walk I waited till breathing had returned to close to normal before setting off again (HR was between 116 and 123 when I felt comfortable with the breathing).
Week 10 summary: a yellow rating for this week, managed to pull it together due to my visits to the Ice Arena (with interval training) and run this afternoon. I didn't, sadly, get in any agility training, downgrading what would otherwise have been a green rating. The two big things that have happened were the confirmation that I am a Knight on Registration night and coming into possession of a heart rate monitor loaned me by Jess.
The Knights have a bye in the first week of the season, playing our first game on September 24. Which is almost two more weeks of preparation than I'd most recently thought would be the case. Have added two weeks to the sidebar off season schedule.
Ice 34 & 35
Monday, 7 September 2015
Off Season Day 67 - Week 9
Sep 3 Stickhandling, Arms, Knights Training
Sep 4 Rest
Sep 5 Rest
In the morning of 3 September I backed up my efforts from the day before with a rapid fire strength session. I kept recovery times to a minute or less between sets as the emphasis shifts from muscle building to endurance, and increasing the tempo of the actual lifts themselves (particularly adding an explosive push to full extension, rather than the more usual deceleration, as hockey is a game of explosive acceleration). Good session.
Followed this up with a fifteen minute stickhandling session. Still keeping it simple, concentrating on cupping the golfball as I move it either way through loops and figure eights, and where on the blade (ie toe or heel) it is held when I tap it away from or closer to my body. Again, persistence is paying off and am gaining a lot more control at moderate speed.
Finally, I went to a good Knights training session in the evening. Close to twenty people turned up, including two goalies. Was still skating strong at the end of the evening. Could really feel the positive impact of my training in a number of ways (eg. anaerobic energy recovery, strength in moving people off the puck). I'd also had my skates sharpened as one of them was blunt as shit, this made a huge difference and I am now able to keep within defence range of all but the most skilled opposition.
One of the goalies commented to me after the session that I was doing good at clearing the shooters away, if not the puck itself. Most hearteningly, I was connecting a lot more with simple poke checks and stick sweeps when in the D role. The pieces seem to be fitting together. Finally! Let's hope this translates into match play.
I then had two rest days on 4 and 5 September. This was not necessarily by choice. Rather, due the fact that I was flat chat busy on both days with kids and had neither time nor energy left over for hockey pursuits.
In summary, week 9 started strong but finished quietly and with an orange rating due failure to train on three days in total. Never the less, I kept up a significant effort for anaerobic and stickhandling/skill based work, which is where I should be at this point of pre-season.
Ice 33
Sep 4 Rest
Sep 5 Rest
In the morning of 3 September I backed up my efforts from the day before with a rapid fire strength session. I kept recovery times to a minute or less between sets as the emphasis shifts from muscle building to endurance, and increasing the tempo of the actual lifts themselves (particularly adding an explosive push to full extension, rather than the more usual deceleration, as hockey is a game of explosive acceleration). Good session.
Followed this up with a fifteen minute stickhandling session. Still keeping it simple, concentrating on cupping the golfball as I move it either way through loops and figure eights, and where on the blade (ie toe or heel) it is held when I tap it away from or closer to my body. Again, persistence is paying off and am gaining a lot more control at moderate speed.
Finally, I went to a good Knights training session in the evening. Close to twenty people turned up, including two goalies. Was still skating strong at the end of the evening. Could really feel the positive impact of my training in a number of ways (eg. anaerobic energy recovery, strength in moving people off the puck). I'd also had my skates sharpened as one of them was blunt as shit, this made a huge difference and I am now able to keep within defence range of all but the most skilled opposition.
One of the goalies commented to me after the session that I was doing good at clearing the shooters away, if not the puck itself. Most hearteningly, I was connecting a lot more with simple poke checks and stick sweeps when in the D role. The pieces seem to be fitting together. Finally! Let's hope this translates into match play.
I then had two rest days on 4 and 5 September. This was not necessarily by choice. Rather, due the fact that I was flat chat busy on both days with kids and had neither time nor energy left over for hockey pursuits.
In summary, week 9 started strong but finished quietly and with an orange rating due failure to train on three days in total. Never the less, I kept up a significant effort for anaerobic and stickhandling/skill based work, which is where I should be at this point of pre-season.
Ice 33
Thursday, 3 September 2015
Off Season Day 64
Aug 30 Rest
Aug 31 Stickhandling, Agility
Sep 1 Ice, Stickhandling
Sep 2 Legs, Vikings Training
On August 30 I was getting over a long weekend and so made it my third rest day in a row. Not a regular practice (it gets harder to start up again with each day off) but it was nice to give the body a break as I enter the stretch period before the ice season starts.
On August 31 I started simple, with 20 minutes stickhandling in the morning and an opportunist chance to do some agility exercises during a quiet moment during an evening engagement (with no other opportunity to do more (such as Power & Edges) this was as good as it got - almost but not quite another day of rest).
On September 1 I started spring with 15 minutes of stickhandling and then went down the Ice Arena at midday for 45 minutes of concentrated effort. Went through all the basic technical points Corey had led us through the week before and then powered through three sets of line sprints for some conditioning training. A complete sprint set took 30s, I gave myself 2 1/2 minutes between each sprint set. It was easier to do than the previous occasion. Intention is to increase the number of sets and reduce the recovery times before season starts.
In the morning of September 2 I powered through my complete set of leg exercises (sans squats and lunges) in thirty minutes. Felt a lot better for it, noticed how I was able to complete full sets of everything (including 3 sets of 10 leg raises) with bare seconds between exercises to fit it in the time available, pleased.
In the evening I was at Gawler for resumption of Vikings training. There were only ten people there so it was a fairly free flowing but continual session. Shooting to start with, followed by variants of the house drill (with only two forwards and one chasing D, adding a backchecking D and passing elements), finishing with a expanding battle game that grew from 1 to 5 players per side depending how the game developed. Great fun.
Ice 32
Inline 53
Aug 31 Stickhandling, Agility
Sep 1 Ice, Stickhandling
Sep 2 Legs, Vikings Training
On August 30 I was getting over a long weekend and so made it my third rest day in a row. Not a regular practice (it gets harder to start up again with each day off) but it was nice to give the body a break as I enter the stretch period before the ice season starts.
On August 31 I started simple, with 20 minutes stickhandling in the morning and an opportunist chance to do some agility exercises during a quiet moment during an evening engagement (with no other opportunity to do more (such as Power & Edges) this was as good as it got - almost but not quite another day of rest).
On September 1 I started spring with 15 minutes of stickhandling and then went down the Ice Arena at midday for 45 minutes of concentrated effort. Went through all the basic technical points Corey had led us through the week before and then powered through three sets of line sprints for some conditioning training. A complete sprint set took 30s, I gave myself 2 1/2 minutes between each sprint set. It was easier to do than the previous occasion. Intention is to increase the number of sets and reduce the recovery times before season starts.
In the morning of September 2 I powered through my complete set of leg exercises (sans squats and lunges) in thirty minutes. Felt a lot better for it, noticed how I was able to complete full sets of everything (including 3 sets of 10 leg raises) with bare seconds between exercises to fit it in the time available, pleased.
In the evening I was at Gawler for resumption of Vikings training. There were only ten people there so it was a fairly free flowing but continual session. Shooting to start with, followed by variants of the house drill (with only two forwards and one chasing D, adding a backchecking D and passing elements), finishing with a expanding battle game that grew from 1 to 5 players per side depending how the game developed. Great fun.
Ice 32
Inline 53
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