Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: FunRun

In the 7 days ending Jan 20, 2013:

activity	#	time	miles		km		+m
Trail/Off-road Running	2	2:27:33	14.84	(9:56)	23.89	(6:11)	493
Core / Weights	2	2:20:00
Road/City Trail Running	3	1:07:53	9.08	(7:29)	14.61	(4:39)	78
Hiking	1	50:00	2.28	(2.7/h)	3.67	(4.4/h)	44
Stretching / Yoga	3	25:00
Total	6	7:10:26	26.2		42.17		615

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Sunday Jan 20, 2013 #

3 PM

Trail/Off-road Running long 1:19:00 [3] 11.89 km (6:39 / km) +493m 5:30 / km
shoes: Salomon FellCross

Training run out at Walker Woods & Glen Major Forest, Uxbridge [Beautiful terrain, should do some orienteering there].

Supposedly only 12kms by the Garmin but it felt like more; I suppose that on single track, hilly and twisty in various spots, it's hard to judge distance. Nice moving but conversational pace though, good for a long run, footing was a little icy but decent.

Despite being quite cold and windy, we were sheltered most of the time and dressed well, so it was really quite a beautiful day to run.

Original map from www.trca.on.ca, but customized it for ease of use. [I'm assuming this is fair use, copyrights belong to trca and/or their designer/map source] [They seem to have a 2 page map more suited to printing, but for whatever reason lacks scale!?!]

C • Distance 9

Saturday Jan 19, 2013 #

Event: 2013 Salomon Snowshoe Raid

Note
(rest day)

Rest day... and driving home I just felt so relaxed / adventure days and friends, awesome!

Can't wait to read everyone's race reports, hear their stories and route picks ( how many times did you climb? :-) )

C • It was nice to 'officially'... 2

C • Thanks! 5

C • thanks for the tip off!! 2

Friday Jan 18, 2013 #

Note

50 kms this past week! Hrm, perhaps should swap a run for a bike ride next week, or get my mileage plan together.

Edit, I guess I've been doing 50km a week for the past few weeks, lol. Probably should still back it off a little as there is a lot of new going on here.

3 PM

Road/City Trail Running 47:53 [3] 10.32 km (4:38 / km) +78m 4:28 / km
shoes: Salomon FellCross

Road running is often not my first pick, but it was getting to the point of just do it or I won't... but once out there it felt great [ironic considering my comments on other people's road runs :-P].

Certainly can pick up the pace, even on an easy run, or focus on certain elements of form without falling on your face. The recent snow made it much nicer. [Shouldn't be wearing my fellcross though for this, but again it was just get out and go, and I need to repair my other shoes] Route

Thursday Jan 17, 2013 #

6 AM

Hiking 50:00 [2] 3.67 km (4.4 kph) +44m
shoes: Saucony Peregrine 2 (BlackRed)

3 PM

Road/City Trail Running warm up/down (Treadmill) 10:00 [3] 1.36 mi (7:21 / mi)
shoes: Saucony Peregrine 2 (BlackRed)

Stretching / Yoga warm up/down (Dynamic Warm-up) 10:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Added bounding A's.

Core / Weights (Skipping) 5:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Not sure how to log skipping. I just started with 5x30s with 30s break. Will build from there. [well, some breaks were 45s as I wasn't entirely paying attention :-) )

Core / Weights (Free weights) 1:10:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Continued refinement. Back to paired movements so no waiting between sets. Added Romanian Dead Lift, Overhead Press. Found the Inclined row harder to complete because of the volume of work preceeding it, the arms were getting too tired before the back was done :-P

C • you 2

Core / Weights (Core) 5:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Quick additional specific core. 5 sets of abs.

Wednesday Jan 16, 2013 #

6 AM

Trail/Off-road Running 1:08:33 [3] 12.0 km (5:43 / km)
shoes: Salomon FellCross

Crisp morning run with DD11, didn't forget my headlamp this time so got to enjoy much more Hilton Falls single track. Felt really good, settled into a nice moving pace that was quite comfortable, legs starting to come back. (That or getting rest/food more balanced).

Stretching / Yoga 5:00 [3]

Some post run stretching for ROM, and help address some deep tired/soreness (really I just need to do some yoga)

8 PM

Note

Added some missing logs into last year so that it's more complete, to get some mileage numbers for curiosity and for planning for this year :-)

Added a handful of bike commutes, the Vermont Beast race distance, the Ontario Champs, and a big hike.

Race reports for the Ontario Champs Sprint report and Ontario Champs Long

Added distance, and stats by discipline, to RockStAR

C • Hilton Falls 3

Tuesday Jan 15, 2013 #

11 AM

Road/City Trail Running warm up/down (Treadmill) 10:00 [3] 2.1 km (4:46 / km)
shoes: Saucony Peregrine 2 (BlackRed)

Stretching / Yoga warm up/down (Dynamic Warm-up) 10:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Core / Weights 1:00:00 [3]
shoes: Saucony Peregrine 2 (BlackRed)

Free weights and core. Did one ex. at a time, it's boring between sets.

Monday Jan 14, 2013 #

Note
(rest day)

Monday seems like the perfect day to call a rest day!

3 PM

Note

It's barely perceptible... but it's snowing!!!

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