Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: escondido

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+ft
Biking	11	10:55:00
Running	10	7:56:54	32.32		52.01		3130
Strength	9	4:50:00
Orienteering	1	1:50:00	7.46	(14:45)	12.0	(9:10)
Cardio	6	1:25:00
Skating	1	1:20:00	16.0	(5:00)	25.75	(3:06)
Snowshoeing	1	49:00
Core	5	35:30
Total	31	29:41:24	55.77		89.76		3130

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Thursday Jan 30, 2014 #

6 AM

Biking (Stationary) 1:20:00 [3]

Interval training.

Wednesday Jan 29, 2014 #

6 AM

Strength (Arms and core) 45:00 [3]

Tuesday Jan 28, 2014 #

6 AM

Biking (Stationary) 1:00:00 [3]

Running (Treadmill) 20:00 [3]

brick day

Monday Jan 27, 2014 #

6 AM

Running (Treadmill) 10:00 [3]

Warm up run

Strength (Legs) 30:00 [3]

Core 10:30 [3]

Sunday Jan 26, 2014 #

9 AM

Orienteering (Tri-O) 1:50:00 [3] 12.0 km (9:10 / km)
shoes: Salomon Speedcross (2nd pair)

First (annual?) winter tri-O put on by Francis of the ottawa orienteering club. The format was based on 3 maps and 3 disciplines. First was a typical urban foot section through Carlton University of 5 CPs. We had to carry our skates during this section. Next up were 2 butterfly loops on the Rideau Canal consisting of 6 CPs. The fifth CP near the Pavillion screwed me up as I was searching for a good 10 to 15 minutes for the punch. There was then another urban section to collect 4 CPs which got you back to Brewer Park. Here we dropped the skates and used either snowshoes or skis to collect 9 CPs.

Temps at start time were -30 with the wind chill! My fingers were frozen to start but thawed out within 10 mins of running. Upon finishing the coldness came back! This was an excellent training event. Francis put in a lot of work, so thank you!

C • Sounds like a great setup! 5

Saturday Jan 25, 2014 #

Running (Hills) 59:49 [3] 6.4 km (9:21 / km) +1017ft 7:31 / km

Out to luksville to check out the large elevation gain train on the west edge of gatineau park. It was very icy and very steep, so not a great running hill, but it was still good training.

8 PM

Core 10:00 [3]

Thursday Jan 23, 2014 #

6 AM

Biking (Stationary) 1:10:00 [3]

Interval training.

Wednesday Jan 22, 2014 #

8 PM

Strength (Arms and core) 30:00 [3]

Cardio 10:00 [3]

Warm-up

Tuesday Jan 21, 2014 #

8 PM

Biking (Stationary) 45:00 [3]

9 PM

Running (Treadmill) 25:00 [3]

Brick night

Monday Jan 20, 2014 #

6 AM

Cardio (Eliptical) 10:00 [3]

Strength (Legs) 30:00 [3]

Sunday Jan 19, 2014 #

9 AM

Running (Road) 49:48 [3] 9.62 km (5:11 / km)
shoes: Salomon Speedcross (2nd pair)

Morning road run along city side streets in the Glebe and along the rideau canal. Tough one after the hill training yesterday. Getting colder again, today was -12 but will be getting into the -20s later this week. Saw a guy in shorts out there running, crazy!

Saturday Jan 18, 2014 #

10 AM

Running (Hills) 1:02:00 [3] 8.23 km (7:32 / km) +1155ft 6:12 / km
shoes: Salomon Speedcross (2nd pair)

Hill repeats at Camp Fortune in the middle of Gatineau Park. Ran up and down the ski hill gravel service road which had a good few inches of snow base on it. Was able to get in 4 repeats, each about 12 mins, 1.6km in length and 84 metres of elevation gain.

C • Nice hill repeats!! 1

Friday Jan 17, 2014 #

8 PM

Snowshoeing 49:00 [3]

Erin and I did a night snowshoe hike in the southern hoothills of Gatineau Park.

Thursday Jan 16, 2014 #

6 AM

Biking (Stationary) 1:10:00 [3]

Interval training this morning: majority was 2 mins at 90%, 1 minute rest. Some other intervals thrown in there as well.

Wednesday Jan 15, 2014 #

6 AM

Strength (Upper) 35:00 [3]

Can't say I worked super hard this morning, but it was something.

Tuesday Jan 14, 2014 #

8 PM

Biking (Stationary) 45:00 [3]

Steady spin at a medium intensity.

Running (Treadmill) 20:00 [3]

Bricked the bike with a quick run. Legs felt tired on the bike but better on the run, compared to last week's brick session.

Monday Jan 13, 2014 #

6 AM

Cardio (Eliptical) 10:00 [3]

Strength (Legs) 30:00 [3]

Sunday Jan 12, 2014 #

11 AM

Running (Trail) 2:01:00 [3] 11.1 km (10:54 / km) +958ft 9:38 / km
shoes: Salomon Speedcross (2nd pair)

This was a mix of everything. Squirt and I headed to the northern part of Gatineau Park where temps are a tad lower and there is lots of snow. We started with snowshoes clipped to our backpacks (packs were full and heavy + the snowshoes = good training). The trail was mostly hard packed but our shoes would still sink 2 to 3 inches, and the occational post hole. We were then able to hit a 3km section of groomed track where we were able to run. We unclipped and used our snowshoes for the final 5km of trail. Excellent temps today, and the entire trail loop we did around Lac Phillippe was very picturesque).

C • Sounds like a typical SSR 4

7 PM

Biking (Stationary) 1:00:00 [3]

Got in a interval bike session in this evening. Too many showers todays, gotta plan this better.

Friday Jan 10, 2014 #

6 AM

Cardio (Eliptical) 35:00 [3]

Thursday Jan 9, 2014 #

6 AM

Biking (Stationary) 1:00:00 [3]

Mostly interval training.

Wednesday Jan 8, 2014 #

8 PM

Cardio (Eliptical) 10:00 [3]

Warm-up

Strength (Upper) 30:00 [3]

Core 5:00 [3]

I got in trouble with the treadmill running lady for turning on the room lights - weird.

Tuesday Jan 7, 2014 #

6 AM

Biking (Stationary) 45:00 [3]

Running (Treadmill) 15:00 [3]

Bricked the bike with a short run, plan is to slowly increase the intensity of this session over the next two months.

Monday Jan 6, 2014 #

6 AM

Cardio (Eliptical) 10:00 [3]

Warm-up

Strength (Legs) 30:00 [3]

Core 5:00 [3]

Sunday Jan 5, 2014 #

10 AM

Skating 1:20:00 [3] 16.0 mi (5:00 / mi)

First time skating on the Rideau Canal. Skated the entire length and then back.

Saturday Jan 4, 2014 #

2 PM

Running (Road) 1:34:17 [3] 16.66 km (5:40 / km)
shoes: Salomon Speedcross (2nd pair)

Rideau Canal long route. Intential slower jog. Headed east along the ottawa river and then stayed on the south side of the rideau canal all the way down to Carelton Uni. Headed back north and added a smaller loop west along the Ottawa river. Lots of people skating on the canal - will do that tomorrow when temps are warmer. Could not feel my hands for half of this run.

Friday Jan 3, 2014 #

8 PM

Biking (Stationary) 1:00:00 [3]

Thursday Jan 2, 2014 #

9 PM

Strength (Arms) 30:00 [3]

Core 5:00 [3]

Wednesday Jan 1, 2014 #

7 PM

Biking (Stationary) 1:00:00 [3]

Back in Ottawa late thiss afternoon so got in an indoor bike session before work starts up again. Did some one-legged drills and some hill climbs.

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