Training Log Archive: HarpsIn the 30 days ending Nov 30, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||
Monday Nov 30, 2015 #
Running (Treadmill) 30:00 6.8 km (4:25 / km)
ahr:155 max:173 shoes: Newton Gravity III
Sunday Nov 29, 2015 #
Cycling (Kickr - Trainerroad) 1:53:44 64.45 km (34.0 kph)
ahr:137 max:160
Saturday Nov 28, 2015 #
Running hills (Trail) 1:46:05 16.14 km (6:34 / km) +589m 5:34 / km
ahr:150 max:172 shoes: Salomon S-lab Speed
Friday Nov 27, 2015 #
Cycling (Kickr - Trainerroad) 1:00:00 36.97 km (37.0 kph)
ahr:149 max:169
Wednesday Nov 25, 2015 #
Running (Road/Trail) 44:13 9.81 km (4:30 / km) +40m 4:25 / km
ahr:157 max:170 shoes: Newton Gravity III
Tuesday Nov 24, 2015 #
Running (Trail) 44:42 7.48 km (5:59 / km) +250m 5:07 / km
ahr:154 max:172 shoes: Salomon S-lab Speed
Monday Nov 23, 2015 #
Swimming (Aldershot pool) 46:00 [1] 2.0 km (23:00 / km)
Sunday Nov 22, 2015 #
Cycling (Kickr - Trainerroad) 1:30:00 52.11 km (34.7 kph)
ahr:125 max:145
Saturday Nov 21, 2015 #
Running race (Orienteering) 1:03:40 9.32 km (6:50 / km) +209m 6:09 / km
ahr:154 max:180 shoes: Salomon S-lab Speed
Last minute decision to do this; wasn't sure how late Friday night would be but ended up pretty civilized. Glad I did the race even though I made a few big errors. The first was finding C in the initial box. Looking at the map and thinking about the terrain it makes sense but as the seconds turn into minutes during the race it's somehow beyond a quick resolve. The next gaffe was forgetting the second box while being chased by Hammer. Internal monelogue "Why is Hammer BEHIND me after I already screwed up a big section? Also where is that second box as I'm almost back on map #1.... ohhhh... f*ck!". Ah well, fun stuff and good course. Really liked the new shoes for the race too.
Running (Orienteering) 29:11 4.48 km (6:31 / km) +50m 6:10 / km
ahr:140 max:176 shoes: Salomon S-lab Speed
Friday Nov 20, 2015 #
Swimming (Aldershot Pool) 42:00 [1] 2.0 km (21:00 / km)
Thursday Nov 19, 2015 #
Running (Road/trail) 44:58 9.82 km (4:35 / km) +28m 4:31 / km
ahr:158 max:168 shoes: Newton Gravity III
Weights/core (Work gym) 15:00 [1]
Wednesday Nov 18, 2015 #
Swimming (Aldershot pool) 46:24 [1] 2.0 km (23:12 / km)
Cycling (Road) 1:06:19 34.16 km (30.9 kph) +301m
ahr:151 max:170
Tuesday Nov 17, 2015 #
Running (Treadmill) 45:01 9.5 km (4:44 / km)
ahr:151 max:172 shoes: Newton Gravity III
Monday Nov 16, 2015 #
Weights/core (Work gym) 20:00 [1]
Sunday Nov 15, 2015 #
Cycling (Road) 1:36:17 45.84 km (28.6 kph) +472m
ahr:147 max:170
Saturday Nov 14, 2015 #
Cycling (Kickr - Trainerroad) 1:30:00 51.78 km (34.5 kph)
ahr:130 max:145
Friday Nov 13, 2015 #
Gym machine (Eliptical) 40:01
ahr:118 max:132
Weights/core (Work gym) 20:00 [1]
Wednesday Nov 11, 2015 #
Note
(rest day)
Tuesday Nov 10, 2015 #
Cycling (Kickr - Trainerroad) 1:00:00 33.87 km (33.9 kph)
ahr:139 max:162
Monday Nov 9, 2015 #
Weights/core (Work gym) 20:00 [1]
Sunday Nov 8, 2015 #
Running race (Orienteering) 2:47:08 23.55 km (7:06 / km) +697m 6:11 / km
ahr:162 max:181 shoes: Salomon S-Lab XT 6
After a week of minimal sleep/exercise and maximal food/drinking in San Fran for work I was not feeling very spry going into this race. This proved to be the case for most of the race as I was sucking a lot of wind keeping up with the speedy Hansel and the "not in race-shape" Mick. The course covered a lot of BSMT route but it didn't help too much since we don't usually run up EVERY hill in Grindstone/Rockcliffe/Borers Falls. Other than the mistake overshooting CP3 (in Grindstone) and a few very small bobbles in the complex Rockcliffe area, we had a good race on a fun team where everyone contributed. Rolled my ankle pretty good in Grindstone but was able to shake it off for the race, however, very tender today, barely walk-able!
As always superb race course design by the DGL folks, great to see the AR and O crowd plus killer BBQ food truck nutrition follow-up. Time for some rest and O-cup races!
Thursday Nov 5, 2015 #
Running (Road) 43:46 9.46 km (4:38 / km) +37m 4:32 / km
ahr:151 max:165 shoes: Newton Gravity Blue/Red
Tuesday Nov 3, 2015 #
Cycling (Road) 2:44:46 67.79 km (24.7 kph) +1273m
ahr:150 max:165
Took me a while to get to the Kings Mountain Road climb but after a few smaller hills and detours made it there and started the climb under the redwood canopy. Along the way I was cheered on by some furry friends.
Fantastic sheltered, narrow road climb which I've done before. Skyline is a great road with views of SF on one side and the ocean on the other. The descent is a little hairy once you hit the traffic congestion on San Mateo Rd. Thankfully it's pretty much all downhill back to the shop. My one water bottle and Powerblasts got me through, barely.
Probably the only exercise I'll get in all week unless I go stealth on the team... hmmm...
Monday Nov 2, 2015 #
Swimming (Aldershot pool) 43:28 [1] 1.9 km (22:53 / km)
Running (Road/Trail) 44:33 9.85 km (4:31 / km) +40m 4:26 / km
ahr:152 max:169 shoes: Newton Gravity III
Sunday Nov 1, 2015 #
Cycling (MTB) 1:01:46 12.08 km (11.7 kph) +143m
ahr:124 max:153