Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 30 days ending Sep 30, 2013:

activity	#	time	miles	km	+m
Running	12	13:22:27	82.21	132.3	937
Cycling	8	8:42:50	112.59	181.2	1304
Weights/core	7	3:20:00
Gym machine	2	1:45:00
Swimming	2	1:01:00	0.87	1.4
Massage	1	45
Total	30	28:12:02	195.67	314.9	2241
[1-5]	29	28:11:17

2:04

0:00

» now

Monday Sep 30, 2013 #

7 AM

Weights/core (LA Fitness) 30:00 [1]

C • and there he goes 1

Sunday Sep 29, 2013 #

11 AM

Cycling (Road) 53:20 27.8 km (31.3 kph) +240m

Another beauty fall day although ironically almost hit a few "Share the Road" grand fondo riders as they failed to stop and yield to me even though I had the right of way.

Saturday Sep 28, 2013 #

12 PM

Running (Trail/road) 2:04:00 [3]
shoes: Salomon S-lab 5 Soft Ground

Long BT loop on a glorious fall day. Summer-like temperatures with no summer-like bugs.

Tried the Skratch Labs raspberry mix, was awesome.

C • A Perfect Harps-Type Summer-Fall Day 3

Friday Sep 27, 2013 #

Note
(rest day)

Biometrics golf tourney. Who knew math geeks and data scientists are bad golfers. Slowest 7 holes ever played. Ever. Seriously. Ever.

C • "data scientists" 3

Thursday Sep 26, 2013 #

6 AM

Weights/core (LA Fitness) 30:00 [1]

Gym machine (Stairclimber) 45:00 [2]

Wednesday Sep 25, 2013 #

12 PM

Running (Road) 49:40 [3] 11.0 km (4:31 / km) +50m 4:25 / km
shoes: Newton Gravity Blazin Red

Tuesday Sep 24, 2013 #

4 PM

Cycling (MTB) 1:00:00 [1]

Over and into Hilton Falls with the old Rocky.

Monday Sep 23, 2013 #

7 AM

Swimming (LA Fitness) 31:00 [2]

2 x (100 fr, 100 br) wu
500 fr
4 x 100 on 2mins w pb

12 PM

Running (Road) 51:01 [2] 11.0 km (4:38 / km) +50m 4:32 / km
shoes: Newton Gravity Blazin Red

Sunday Sep 22, 2013 #

10 AM

Running (Trail/road) 1:13:00 [3] 12.5 km (5:50 / km) +160m 5:29 / km
shoes: Salomon S-lab 5 Soft Ground

With Super and Hansel at Twiss Rd->Nass Canyon via BT. Good of them to come see nice country folk before I'm ruined by the city.

Distance estimated.

Saturday Sep 21, 2013 #

12 PM

Weights/core (LA Fitness) 20:00 [1]

Gym machine (Elliptical) 1:00:00 [3]
ahr:155 max:160

700 cals.

C • Ankle bracelet is tightening? 8

Friday Sep 20, 2013 #

Running (Road) 43:00 [2] 9.0 km (4:47 / km) +37m 4:41 / km
shoes: Newton Gravity Blazin Red

Estimated forgot to start watch.

Wednesday Sep 18, 2013 #

6 AM

Weights/core (LA Fitness) 40:00 [1]

12 PM

Running (Road) 41:45 [3] 9.0 km (4:38 / km) +37m 4:33 / km
shoes: Newton Gravity Blazin Red

Monday Sep 16, 2013 #

7 AM

Weights/core (LA Fitness) 30:00 [1]

Sunday Sep 15, 2013 #

11 AM

Running long (Trail) 1:53:45 [2] 18.5 km (6:09 / km) +160m 5:54 / km
shoes: Salomon S-lab 5 Soft Ground

Quarry loop, knee still giving me grief but seems to ease off after an hour.

C • ease off... 3

Saturday Sep 14, 2013 #

12 PM

Cycling hills (Road) 1:08:30 [2] 33.4 km (29.3 kph) +324m

Kilbride, Lowville, Kelso, Campbellville loop.

Friday Sep 13, 2013 #

10 AM

Swimming (LA Fitness) 30:00 [2] 1.4 km (21:26 / km)

2 x (100 fr, 100 br) wu
500 fr
4 x 100 on 2mins w pb

12 PM

Massage 45 [0]

Ripped up my ITB.

4 PM

Running (Trail) 48:00 [2] 9.0 km (5:20 / km)
shoes: Salomon Sense Ultra

Well at least with this frigid weather I can take the two fat furballs out for their first run since last winter. Lots of new bridges and reroutes in the Halton complex. My first foray into the minimalist shoes; so far so good.

Distance estimated for shoe mileage.

C • I have a feeling 4

Thursday Sep 12, 2013 #

6 AM

Weights/core (LA Fitness) 20:00 [1]

Tuesday Sep 10, 2013 #

12 PM

Running (Road) 44:01 [3] 9.0 km (4:53 / km) +37m 4:48 / km
shoes: Newton Gravity Blazin Red

WOW, that's a hot one out there. Struggled in the heat + poor sleep.

Monday Sep 9, 2013 #

7 AM

Weights/core (LA Fitness) 30:00 [1]

Sunday Sep 8, 2013 #

10 AM

Running long (Trail/road) 1:45:50 [2] 19.7 km (5:22 / km) +250m 5:03 / km
shoes: Salomon S-lab 5 Soft Ground

Easy run usual BT loop, everyone and their mother was out it seems. First longish run in a month.

Saturday Sep 7, 2013 #

7 AM

Cycling hills (Road) 1:40:00 +740m

Nice kick the @ss to get in some real training. Horseshoe-shaped hill repeats in Dundas -> up Sydenham around to Olympic Sport Park and back x 2.5 with the FMC. Domestique afterwards... just before the rain hit, good timing.