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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Cycling12 24:24:59 471.99(19.3/h) 759.59(31.1/h) 4541
  Running15 15:02:10 123.08(7:20) 198.07(4:33) 599
  Swimming7 5:04:35 8.7(35:01) 14.0(21:45)
  Weights/core2 40:00
  Total36 45:11:44 603.76 971.66 5140
  [1-5]36 45:08:28
averages - sleep:5

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Tuesday Jun 30, 2015 #

6 AM

Swimming (Angela Coughlan Pool) 46:00 [1] 2.0 km (23:00 / km)

12 PM

Running (Road/Trail) 43:24 intensity: (28 @0) + (1:00 @1) + (15:40 @2) + (20:04 @3) + (5:56 @4) + (16 @5) 9.85 km (4:24 / km) +42m 4:19 / km
ahr:151 max:170 shoes: Newton Gravity III

Sunday Jun 28, 2015 #

11 AM

Cycling (Kickr - Trainerroad) 1:44:27 intensity: (36:13 @1) + (49:38 @2) + (16:26 @3) + (2:10 @4) 61.34 km (35.2 kph)
ahr:136 max:161

NP 244W. FTP@95%.
1 PM

Running (Treadmill) 1:00:00 intensity: (40:00 @2) + (20:00 @3) 12.9 km (4:39 / km)
shoes: Newton Gravity Blue/Red

Brick run on the 'mill at 8mph.

Saturday Jun 27, 2015 #

12 PM

Cycling (Kickr - Trainerroad) 1:56:40 intensity: (7 @0) + (21:37 @1) + (38:06 @2) + (18:22 @3) + (33:08 @4) + (5:20 @5) 57.85 km (29.8 kph)
ahr:147 max:170

After watching all the folks hammering the XTERRA course the plan was an outdoor ride, but the rain moved in and stayed all day so back to the pain cave for a SF video. Dropped my FTP to between 90-100% due to software upgrade confirming the Kickr was overestimating previous watts around 10-15.

NP 256W.
C • $10 ride 3

Friday Jun 26, 2015 #

6 AM

Cycling 1:59:02 intensity: (5 @0) + (20:52 @1) + (1:06:50 @2) + (20:47 @3) + (8:40 @4) + (1:48 @5) 46.22 km (23.3 kph) +325m
ahr:141 max:169

On a steel beater bike free from hotel. To Mill Valley and back before flying back. Can't get to a bike shop before they close at 7pm or return before they open at 10am and I fly out; so no decent bike rental this time. Next time I'll fly Westjet where I can use my bike as my free checked bag.

Thursday Jun 25, 2015 #

6 AM

Running (Road) 45:25 intensity: (24 @0) + (50 @1) + (4:25 @2) + (19:16 @3) + (18:48 @4) + (1:42 @5) 9.91 km (4:35 / km) +33m 4:30 / km
ahr:156 max:172 shoes: Newton Gravity III

Late nights, little sleep, sitting all day at meetings, poor diet catching up with me. HR too high for effort.

Wednesday Jun 24, 2015 #

6 AM

Running 42:04 intensity: (1:28 @1) + (40:36 @2) 8.74 km (4:49 / km) +4m 4:48 / km
ahr:141 max:150 shoes: Newton Gravity III

Monday Jun 22, 2015 #

4 PM

Running (Road) 1:22:48 intensity: (1:21 @1) + (49:05 @2) + (24:30 @3) + (7:13 @4) + (39 @5) 18.58 km (4:27 / km) +107m 4:20 / km
ahr:150 max:169

My plans for an epic ride to Mt Tam was squashed by a 6 hour flight delay on AC. Went for a run, which wasn't as fun, but still very nice. Bridge to bridge almost.

Saturday Jun 20, 2015 #

9 AM

Cycling long (Tri bike) 4:07:08 intensity: (1 @0) + (21:54 @1) + (2:58:00 @2) + (38:40 @3) + (8:33 @4) 130.32 km (31.6 kph) +907m
ahr:143 max:165

Easy ride around Flamborough and Halton.
C • That's a big ride. You get... 3

Friday Jun 19, 2015 #

10 AM

Running long (Road) 1:45:38 intensity: (21 @0) + (4:04 @1) + (1:05:51 @2) + (27:55 @3) + (7:27 @4) 22.91 km (4:37 / km) +27m 4:35 / km
ahr:148 max:163 shoes: Newton Gravity III

Got stopped by a boat midway through; I thought the trains were annoying out in the country...

IMG_1593
C • Boat Stop 3

Thursday Jun 18, 2015 #

6 AM

Swimming (Angela Coughlan Pool) 40:00 [2] 1.9 km (21:03 / km)

3 PM

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

6 PM

Cycling (Road) 1:14:49 intensity: (5:51 @1) + (33:23 @2) + (21:43 @3) + (12:02 @4) + (1:50 @5) 37.6 km (30.2 kph) +344m
ahr:148 max:169

Almost hit a healthy size coyote crossing Snake Rd 20ft in front of me near the BT.

Wednesday Jun 17, 2015 #

12 PM

Running (Road) 58:58 intensity: (7 @0) + (7:53 @1) + (32:18 @2) + (10:58 @3) + (7:42 @4) 13.05 km (4:31 / km) +47m 4:26 / km
ahr:142 max:165 shoes: Newton Gravity Blue/Red

Tuesday Jun 16, 2015 #

6 AM

Swimming (Angela Coughlan Pool) 45:00 [1] 2.0 km (22:30 / km)

6 PM

Cycling (Road) 1:28:51 intensity: (20:29 @1) + (58:02 @2) + (8:19 @3) + (1:47 @4) + (14 @5) 43.0 km (29.0 kph) +411m
ahr:138 max:166

Sunday Jun 14, 2015 #

8 AM

Swimming race (Open-water) 38:40 [3] 2.0 km (19:20 / km)

Rose City Triathlon in Welland.

Debated this for a while, especially after having a shitty week leading up to this with work stuff (Biometrics leadership team visit), late night/no sleep at sis's tv show, etc.. The few times I did get out I did not feel good either. But I needed the training and despite the rain forecast (which I also knew would keep me inside anyway) I registered on race morning.

The swim was pretty bad for me, not much new here, nor do I care that much either. Got banged up a few times rounding the buoys. Almost knocked my goggles off. Water was good temperature, I started out easy and kept that as my warmup to the race.
9 AM

Cycling race (Tri bike) 2:28:24 intensity: (1:00:00 @3) + (1:28:24 @4) 90.0 km (36.4 kph)

A very flat and easy bike course. Kept the pace conservative, maybe a but too conservative (need my powermeter!) as I wanted to set up a good run. The rain held off and was quite pleasant out with the sunshine peeking through. About 70k in my back was screaming so I was in and out of aero quite a bit. Took in 3 Roctanes and about 1500ml water. Probably should have brought more water as it was humid out.
11 AM

Running race (Road) 1:34:50 [4] 21.1 km (4:30 / km)
shoes: Newton Gravity III

Run along the Welland River (?) while the rain started and stayed for the remainder of the race. Started out on the run and just maintained a pace that I thought was sustainable throughout the run with hopes to pick it up with about 10K left if anything was left in the tank; which I did. I took a gel around 8K in and probably should have taken another as around the 19K mark I started to bonk and my pace decreased significantly for the homestretch. By the time I make it into the finish I felt like shit. Note to self: always keep fueling!

Nice Hoka tech tees, choco milk flowing aplenty + pizza. Good day, so glad I ended up racing.
C • Fueling 7

Saturday Jun 13, 2015 #

1 PM

Cycling (Road) 1:45:12 intensity: (11 @0) + (10:38 @1) + (51:50 @2) + (30:57 @3) + (10:50 @4) + (46 @5) 52.87 km (30.2 kph) +502m
ahr:146 max:167

With Al up to Carlisle and back.

Friday Jun 12, 2015 #

11 AM

Running (Road) 58:09 intensity: (3 @0) + (3 @1) + (10:07 @2) + (22:17 @3) + (24:28 @4) + (1:11 @5) 13.06 km (4:27 / km) +48m 4:22 / km
ahr:156 max:168 shoes: Newton Gravity III

In the pouring rain.

Thursday Jun 11, 2015 #

6 AM

Swimming (Angela Coughlan Pool) 46:46 [1] 2.0 km (23:23 / km)

1 PM

Cycling (Road) 45:00 [3] 23.02 km (30.7 kph) +160m

Quick spin after lunch mtg, still feeling a bit under the weather.

Wednesday Jun 10, 2015 #

2 PM

Running (Road) 40:36 [3] 8.37 km (4:51 / km) +39m 4:45 / km
slept:6.0 shoes: Newton Gravity III

Felt terrible, all these work functions are killing me. Looking forward to some routine again.

Tuesday Jun 9, 2015 #

Note
slept:4.0 (rest day)

Sunday Jun 7, 2015 #

11 AM

Running long (Road) 1:31:19 intensity: (1:07 @0) + (4:48 @1) + (1:22:14 @2) + (3:10 @3) 19.78 km (4:37 / km) +95m 4:31 / km
ahr:138 max:157

LSD where tried to keep the effort easy.

Saturday Jun 6, 2015 #

9 AM

Cycling (Road) 3:37:54 intensity: (10 @0) + (29:13 @1) + (2:42:40 @2) + (23:58 @3) + (1:53 @4) 115.0 km (31.7 kph) +894m
ahr:140 max:163

On the tri bike out to Grand R. area and back. Roads were less busy then Halton but had to navigate on some gravel and highways to link up a loop. Next trip I will know a bit better route. Nice change from escarpment country.
1 PM

Running (Road) 29:43 intensity: (19 @1) + (8:40 @2) + (18:02 @3) + (2:42 @4) 6.57 km (4:31 / km) +68m 4:18 / km
ahr:153 max:163 shoes: Newton Motion

Brick run off the bike.

Friday Jun 5, 2015 #

11 AM

Running (Road/Trail) 45:33 intensity: (12 @0) + (55 @1) + (19:22 @2) + (20:33 @3) + (4:31 @4) 9.83 km (4:38 / km) +40m 4:32 / km
ahr:150 max:163 shoes: Newton Gravity III

Easy effort, trying to keep the HR low in the humidity.

Thursday Jun 4, 2015 #

11 AM

Cycling (Tri bike) 1:44:12 intensity: (6:20 @1) + (27:01 @2) + (43:48 @3) + (25:33 @4) + (1:30 @5) 56.46 km (32.5 kph) +525m
ahr:152 max:166

Loop up to Mountsberg and back.

Wednesday Jun 3, 2015 #

6 AM

Swimming (Aldershot pool) 47:09 [2] 2.1 km (22:27 / km)

12 PM

Running (Road) 58:43 [3] 13.14 km (4:28 / km) +49m 4:23 / km
shoes: Newton Gravity III

Tuesday Jun 2, 2015 #

12 PM

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

Planned to run but knee bothering me so will take a rest day from running.
6 PM

Cycling (Road) 1:33:20 intensity: (1:00:00 @2) + (33:20 @3) 45.91 km (29.5 kph) +473m

Monday Jun 1, 2015 #

6 AM

Swimming (Aldershot pool) 41:00 [2] 2.0 km (20:30 / km)

The usual #1.
12 PM

Running (Treadmill) 45:00 [3] 10.3 km (4:22 / km)
shoes: Newton Gravity III

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