Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: escondido

In the 30 days ending Apr 30, 2015:

activity	#	time	miles	km	+ft
Running	11	10:34:21	48.55	78.13	794
Biking	9	8:39:00	42.38	68.2	2405
Orienteering	1	3:04:00
Strength	3	1:15:00
Total	21	23:32:21	90.93	146.33	3199

4:01

0:00

» now

Thursday Apr 30, 2015 #

Running (Road) 50:00 [3] 10.0 km (5:00 / km)

Daytime run along the Canal. Tulips are about to bloom.

Tuesday Apr 28, 2015 #

Biking (Mtn Bike on Road) 2:17:00 [3] 53.2 km (23.3 kph) +2405ft

Talk in the office today of cycling, so I got the itch to take my bike out after work and hit the Gatineau Roads which are still closed to car traffic. Temps were just perfect and legs felt great. Tones of other cyclists out as well, I love how this city embraces cycling.

C • Great ride! 2

Monday Apr 27, 2015 #

Biking (Spinning) 45:00 [3]

Saturday Apr 25, 2015 #

Biking (Road) 37:00 [3]

First had to bike to work, then on to Gatineau Park for the start of the Rogaine. It was around or below zero when I left, so had to bundle up.

Orienteering (Gatineau Rogaine) 3:04:00 [3]

Short story is that it was a great event (as usual for the OOC) and the course was challenging. Cleared the course but was a couple minutes late and had some points deducted. I blame the time overage on a fall I had caused by a wire fence laying on the ground where no fence should ever be. Took me down in seconds and left my right shin with a good deep gash. Overall good navigation with maybe 2 fumbles that caused me 5 mins. Endurance was not there, legs were cramping up after 2 hours and had to down some salt pills. Might also be because I did not eat much, just 1 gel. Knee hurt a little on the uphills after the 1.5hr mark, but I could play through it.

The Ottawa Orienteering is Amazing! What a well put together event and tones of people out.

C • such a good hustle all day long!! 3

Biking (Road) 20:00 [3]

Had to race back after the race to catch a connection to Toronto. So thirsty.

Friday Apr 24, 2015 #

Biking (Stat) 45:00 [3]

While watching the ottawa-montreal hockey game. I will cheer for my adopted team, the Sens, as my birthplace team, the Leafs, should be demoted to the AHL.

5 minute warm-up, then 4 rounds of 9 mins hard (level 9) and 1 minute recovery.

Thursday Apr 23, 2015 #

Running 45:00 [3]

Wednesday Apr 22, 2015 #

Running 50:00 [3]

Monday Apr 20, 2015 #

Biking (Stat) 45:00 [3]

Sunday Apr 19, 2015 #

Running (Trail) 1:01:29 [3] 10.0 km (6:09 / km) +633ft 5:36 / km

Sunny run in Gatineau Park. The trail was 85% dry. The rest was either muddy or snow covered. Only one big soaker in a sink hole. Nice to be back in the park.

Saturday Apr 18, 2015 #

Running (Road) 1:21:00 [3] 15.3 km (5:18 / km) +161ft 5:13 / km

Got in a nice run along the Ottawa river before going into the office and before the clouds rolled in. Bright and sunny morning.

Thursday Apr 16, 2015 #

Biking (Stat) 45:00 [3]

Ladder intervals

Wednesday Apr 15, 2015 #

Strength (circuit) 30:00 [3]

Tuesday Apr 14, 2015 #

Running (Road) 50:00 [3] 10.3 km (4:51 / km)

Finally some exercise after busy for or five days. Daytime Rideau Canal loop. More wind than normal and it was swirling. Sun was very sunny. Canal still has some sizeable ice on it. Tulips are starting to sprout. My environment report is now complete.

C • UV Index? Pollen Count? 2

Thursday Apr 9, 2015 #

Running (Treadmill) 45:00 [3]

At night

Tuesday Apr 7, 2015 #

Biking (Stat) 45:00 [3]

Watching the last episode of Ultimate Survivor Alaska season 3. A little dramatic, but still cool. I am a fan.

5 minute warm-up, 30 minute tempo (level 9 and 10 mostly), 10 minutes of 1 min intervals (level 12 or 13 at the hard part of the interval).

Strength (Core and Upper) 15:00 [3]

Some core and some push ups.

Monday Apr 6, 2015 #

Biking (Stat) 50:00 [3]

Running (Treadmill) 30:00 [3]

Saturday Apr 4, 2015 #

Biking (Mtn Bike on Road) 50:00 [3] 15.0 km (18.0 kph)

Dropped the car off at the repair shop and biked back. What a difference 1 night makes. Strong constant cold head wind wasn't helpful. Ski helmet helped keep my head nice a warm though.

C • Ski helmet?! 2

Friday Apr 3, 2015 #

Running (Road) 51:47 [3] 8.25 km (6:17 / km)

Run with Squirt around Rockcliffe Park looking at all the nice big houses.

Running (Road) 1:15:05 [3] 14.08 km (5:20 / km)

After dropping Squirt off back at the car, I continued on along Sussex to do my Rideau Canal extended version loop. Lots and lots of people out. 15 degrees outside, so shorts, tee, and sunglasses were awesome.

No knee pain which is great, but the pads of my feet still hurt (since snowgaine they they have been tender).

Thursday Apr 2, 2015 #

Running (Road) 50:00 [3] 10.2 km (4:54 / km)

Early afternoon run. Hot hot outside at +9 degrees, went out in my shorts! But canal was still frozen.

Wednesday Apr 1, 2015 #

Running 45:00 [3]

Will be happy when this week is over, too much working.

« Earlier | Later »