Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Cycling	8	19:22:00	332.43	(17.2/h)	535.0	(27.6/h)	7868
Running	16	16:19:21	85.97		138.35		1771
Swimming	9	6:54:00	11.28	(36:43)	18.15	(22:49)
Weights/core	7	2:35:00
Total	39	45:10:21	429.68		691.5		9639

6:02

0:00

» now

Wednesday Apr 30, 2014 #

7 AM

Swimming (Aldershot pool) 41:00 [2] 1.9 km (21:35 / km)

2 x (100 fr, 100 br)
700 fr w 1min rest
8 x 100 fr w pb on 2mins

Tuesday Apr 29, 2014 #

12 PM

Cycling (Spin bike) 45:00 [1] 21.0 km (28.0 kph)

At work.

6 PM

Running (ARK) 20:00 [1]
shoes: Salomon S-lab 5 Soft Ground

Slopfest at CUMIS

Monday Apr 28, 2014 #

6 AM

Swimming (Aldershot pool) 46:00 [2] 2.0 km (23:00 / km)

4 x 100 fr
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 fr

1 PM

Weights/core (Work gym) 30:00 [1]

Sunday Apr 27, 2014 #

10 AM

Running (Orienteering) 1:20:00 [3]

TOC Mob Match. Great course love the rogaine format especially with dogbones. Had 2 ba-rutal controls, the rest were "meh" never felt great about my routes. I guess that's what happens when you orienteering every 6 months ugh. Good thing Mick's taking the lead nav role next wknd!

C • Congrats 4

Saturday Apr 26, 2014 #

1 PM

Cycling (Road) 1:40:00 [2] 48.0 km (28.8 kph)

On the sweet new ride turbos old Opus. Need to tweak a bit of the set-up but bike was great; was smooth and very responsive.

Brutal wind for the ride north to Brittania. Back via Walkers.

C • How do you like the Di2? 3

Friday Apr 25, 2014 #

6 AM

Swimming (Aldershot pool) 55:00 [2] 2.25 km (24:27 / km)

2 x (100 fr, 100 br)
600 fr w 1min rest
8 x 100 fr w pb on 2mins
100 fr
250 kick
100 fr

12 PM

Running (Road/Trail) 44:50 [2] 9.8 km (4:34 / km) +52m 4:27 / km
shoes: Newton Gravity Blue/Red

Yesterday in reverse at what felt easier but apparently was faster. Maybe the reverse loop is easier.

C • Or you're getting fitter 6

Thursday Apr 24, 2014 #

8 AM

Weights/core (Work gym) 15:00 [1]

12 PM

Running (Road/Trail) 46:05 [3] 9.8 km (4:42 / km) +52m 4:35 / km
shoes: Newton Gravity Blue/Red

Wednesday Apr 23, 2014 #

6 AM

Swimming (Aldershot pool) 45:00 [2] 2.0 km (22:30 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 fr

12 PM

Running (Road/Trail) 56:10 [3] 12.5 km (4:30 / km) +112m 4:18 / km
shoes: Newton Gravity Blazin Red

Hidden Valley, RBG, Spring Garden, North Shore.

Monday Apr 21, 2014 #

12 PM

Cycling (Road) 2:01:00 [3] 64.0 km (31.7 kph) +505m

A glorious aldershot weekend coincidentally while Super is away...

Up Snake through Waterdown, Carlisle, Campbellville, Kilbride, Waterdown, home.

C • Hex 1

Sunday Apr 20, 2014 #

6 AM

Running long (Trail) 2:12:11 [2] 23.0 km (5:45 / km) +440m 5:15 / km
shoes: Hoka Mafate 3

Up early before booking it to Sarn for more family feasting.

Usual long loop; saw a fox about 10m away on the trail in Hidden Valley which was kinda cool.

C • You must be happy 6

Saturday Apr 19, 2014 #

8 AM

Running (Road/trail) 1:00:15 [3] 12.5 km (4:49 / km) +71m 4:41 / km
shoes: Hoka Mafate 3

With Sara in the chariot over to LaSalle park to see the ducks then down Northshore to Spencer Smith park playground, home via Townsend.

1 PM

Cycling (Road) 1:38:00 [3] 47.0 km (28.8 kph) +393m

Over to Dundas to climb Sydenham then up to Carlisle and return.

Thursday Apr 17, 2014 #

6 AM

Swimming (Angela Coughlan Pool) 44:00 [2] 2.1 km (20:57 / km)

10 AM

Weights/core (Work gym) 25:00 [1]

12 PM

Running intervals (Road) 40:15 9.45 km (4:16 / km) +53m 4:09 / km
shoes: Newton Gravity Blue/Red

Too cold for shorts but that's all I had. Refuse to go back to tights!

Wednesday Apr 16, 2014 #

1 PM

Running (Trail/road) 56:00 [2] 10.0 km (5:36 / km) +148m 5:13 / km
shoes: Hoka Mafate 3

Up Grindstone and back.

Monday Apr 14, 2014 #

6 AM

Swimming (Aldershot pool) 40:00 [2] 1.7 km (23:32 / km)

3 PM

Weights/core (Work gym) 20:00 [1]

Sunday Apr 13, 2014 #

8 AM

Running (Orienteering) 2:15:00 [3]
shoes: Salomon S-lab 5 Soft Ground

Spiking controls from some old Raid maps in Hilton Falls with Goose and Hansel.

C • Snow 3

Saturday Apr 12, 2014 #

12 PM

Cycling (Road) 2:28:00 [3] 71.0 km (28.8 kph)

Up to Waterdown, Carlisle, Campbellville (teary), Kelso, Appleby, Walkers and back via that diagonal bike path in Btown. Beauty day!

Friday Apr 11, 2014 #

6 AM

Swimming (Aldershot pool) 50:00 [2] 2.2 km (22:44 / km)

2 x (100 fr, 100 br)
800 fr w 1min rest
8 x 100 fr w pb on 2mins
200 kick

12 PM

Running (Road) 59:15 [3] 13.2 km (4:29 / km) +99m 4:20 / km
shoes: Newton Gravity Blue/Red

BEST DAY in about 6 loooong months, I see light at the end of the tunnel.

C • The light... 3

Thursday Apr 10, 2014 #

10 AM

Weights/core (Work gym) 20:00 [1]

12 PM

Running (Road) 1:02:30 [2] 13.2 km (4:44 / km) +99m 4:34 / km
shoes: Newton Gravity Blue/Red

Windy but warm.

Wednesday Apr 9, 2014 #

6 AM

Swimming (Aldershot pool) 45:00 [2] 2.0 km (22:30 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 fr

Tuesday Apr 8, 2014 #

12 PM

Weights/core (Work gym) 20:00 [1]

6 PM

Running (ARK) 20:00 [1]

Lord of the Flies edition.

C • Conch 3

Sunday Apr 6, 2014 #

9 AM

Cycling (Road) 2:00:00 50.0 km (25.0 kph) +1170m

Icing on the cake ride along the Blue Ridge Parkway. Great trip, legs shattered. Wish we had mountains and better weather here to ride more!!!

C • It's like you visited another planet! 6

Saturday Apr 5, 2014 #

9 AM

Cycling (Road) 2:48:00 [3] 73.0 km (26.1 kph) +1700m

An easier loop but still lots of hills.

4 PM

Running (Trail) 1:25:00 13.4 km (6:21 / km) +585m 5:12 / km
shoes: Salomon S-lab 5 Soft Ground

Some of the Hellgate course from Black Horse Gap down to one of the aid stations, along a trail and back up.

Planned to take it easy but can't with uphills while running and on lead legs.

Some good BBQ after.

Friday Apr 4, 2014 #

11 AM

Cycling (Road) 6:02:00 [4] 161.0 km (26.7 kph) +4100m

Last minute trip with the FMC to Virginia for some tough cycling. Was happy Gooder was able to join in on the fun.

Did the Mountain Mama bike race route. Very tough, toughest day of riding (non-race) I've ever done. 13,000+ ft of climbing. Hail, rain, sun. Only 3/8 riders managed to get it done (barely).

Dinner at 10pm, a few hours of rest and back at it next day.

C • You mean the '2nd toughest ... 2

C • WOW! 1

Wednesday Apr 2, 2014 #

6 AM

Swimming (Aldershot pool) 48:00 [2] 2.0 km (24:00 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 fr

Running (Road) 51:50 [3] 11.5 km (4:30 / km) +60m 4:24 / km

Once you go shorts for the spring, it's hard to go back... but that was chilly!

C • Great News! 3

Tuesday Apr 1, 2014 #

9 AM

Weights/core (Work gym) 25:00 [1]

6 PM

Running (ARK) 30:00 [1]

Slowly losing control, thankfully Super was there to 'authoritize'.

« Earlier | Later »