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Training Log Archive: Harps

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Cycling13 27:14:52 459.82(16.9/h) 740.01(27.2/h) 6245
  Running13 12:53:28 94.82(8:09) 152.6(5:04) 2400
  Trekking1 8:47:04 21.55(24:27) 34.68(15:12) 2748
  Swimming7 5:26:28 9.51(34:20) 15.3(21:20)
  Paddling3 3:11:33 10.73 17.27 3
  Weights/core3 1:05:00
  Total40 58:38:25 596.44 959.87 11396
  [1-5]40 56:28:04

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Thursday Jun 30, 2016 #

10 AM

Running (Road/Trail) 43:52 intensity: (4:19 @2) + (12:14 @3) + (25:10 @4) + (2:09 @5) 9.58 km (4:35 / km) +40m 4:29 / km
ahr:159 max:174 shoes: Newton Fate

Wednesday Jun 29, 2016 #

6 AM

Swimming (Tansley Woods) 41:20 [2] 2.0 km (20:40 / km)

Shit show at Tansley, never again.
12 PM

Cycling (Road) 55:29 intensity: (7:52 @1) + (39:58 @2) + (7:34 @3) + (5 @4) 27.83 km (30.1 kph) +188m
ahr:125 max:158

Sunday Jun 26, 2016 #

8 AM

Paddling (Kayaking) 1:48:20 intensity: (37:23 @0) + (1:10:57 @1) 13.42 km (7.4 kph)
ahr:90 max:106

Great morning for a paddle with special guest appearance by Leanimal around Indian Arm.

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12 PM

Cycling 2:06:12 intensity: (28:48 @1) + (1:30:14 @2) + (7:10 @3) 49.56 km (23.6 kph) +887m
ahr:122 max:155

Pretty pathetic bike on phatty's steed as legs wouldn't work. To pick up license left at marina and then up to Seymor Dam.

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Saturday Jun 25, 2016 #

9 AM

Trekking (Running/Hiking) 8:47:04 intensity: (57:27 @0) + (1:38:07 @1) + (4:28:26 @2) + (1:40:48 @3) + (2:16 @4) 34.68 km (15:12 / km) +2748m 10:53 / km
ahr:124 max:162

Epic trek around the Lynn Valley area near phatty's new home. Amazing terrain within minutes of a large city. Tough route where my legs are still trashed three days later.

Unfortunately the first half of the trek/run was shrouded by wet vegetation and fog, however, by the time we got to Grouse to indulge in a poutine break we were rewarded with some great views in the hot sun.

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C • Poutine Break 4

Friday Jun 24, 2016 #

11 AM

Running (Trail) 19:12 intensity: (20 @0) + (55 @1) + (10:18 @2) + (5:09 @3) + (2:08 @4) + (22 @5) 3.47 km (5:32 / km) +23m 5:21 / km
ahr:142 max:169 shoes: Salomon S-Lab XT 6

To pick up the bikes.
12 PM

Cycling (MTB) 3:12:31 intensity: (1:01:14 @1) + (45:47 @2) + (49:39 @3) + (27:41 @4) + (8:10 @5) 32.16 km (10.0 kph) +1034m
ahr:121 max:176

Ripping up the North Shore of Vancouver with phatty and Hansel. Massive wet roots, rocks, drop-offs, skinny bridges and all around very technical riding left us feeling like lesser men.

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5 PM

Running (Trail) 15:28 intensity: (1:02 @0) + (47 @1) + (3:11 @2) + (2:00 @3) + (6:27 @4) + (2:01 @5) 2.47 km (6:15 / km) +126m 4:59 / km
ahr:146 max:170 shoes: Salomon S-Lab XT 6

Run back to phatty's after a brew at the Bridge Brewing company. Running with a pack and belly of beer and cheese/bacon bread is not advisable.

Thursday Jun 23, 2016 #

6 AM

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

Wednesday Jun 22, 2016 #

6 AM

Running (Road) 45:06 intensity: (1:45 @1) + (41:06 @2) + (2:15 @3) 9.38 km (4:49 / km) +32m 4:44 / km
ahr:134 max:151 shoes: Hoka Bondi 4 Wide

Around Oyster Point.
C • Forbes blvd 2

Tuesday Jun 21, 2016 #

5 AM

Running (Trail/road) 1:13:29 intensity: (3:38 @1) + (40:52 @2) + (28:05 @3) + (54 @4) 12.13 km (6:03 / km) +578m 4:54 / km
ahr:137 max:162 shoes: Hoka Bondi 4 Wide

Up early with the time change so went for a quick run up San Bruno mtn on a beauty morning in SSF.

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Sunday Jun 19, 2016 #

10 AM

Paddling (Surfski) 38:13 [1] 3.85 km (6.0 kph) +3m

Easy paddle on Christie Lake with the family. Added approx. time and distance after forgetting to start it.
1 PM

Cycling (Road) 1:39:27 [2] 49.86 km (30.1 kph) +258m

Hot ride back after lunch in Waterdown, stopped for an ice cream sandwich and coke at Fleetwood Acres.

Saturday Jun 18, 2016 #

11 AM

Running (Trail) 1:51:24 intensity: (14 @0) + (2:17 @1) + (26:28 @2) + (59:27 @3) + (22:22 @4) + (36 @5) 19.67 km (5:40 / km) +439m 5:06 / km
ahr:149 max:169

Steamer of a day. Dropped off at the BT near GL after a family trip to Springridge. First hour was fine but heat definitely hit my the second hour.
2 PM

Cycling (Road) 1:12:15 intensity: (52 @1) + (21:10 @2) + (38:51 @3) + (9:38 @4) + (1:44 @5) 32.46 km (27.0 kph) +263m
ahr:149 max:170

Brutally hot ride to a family function in Oakville. Went through one bottle 20mins in by the top of Kerns Rd. Rationed the next bottle for the following near hour.

Friday Jun 17, 2016 #

6 AM

Swimming (Aldershot pool) 45:54 [2] 2.15 km (21:21 / km)

8 AM

Cycling (Tri bike) 3:56:23 intensity: (42 @1) + (35:07 @2) + (1:47:11 @3) + (1:28:55 @4) + (4:28 @5) 126.36 km (32.1 kph) +915m
ahr:153 max:171

Took the AM off again. No bird attacks. Out to St George then up to Guelph, Moffat (water refill and buttertart). HR has been very high vs power output and RPE, not sure if it's misreading, etc. Although perhaps my run confirmed my HR is just high today. Ah well. Another beautiful day to be outside. NP 214W.
12 PM

Running (Road) 15:44 intensity: (1:55 @3) + (13:45 @4) + (4 @5) 3.4 km (4:38 / km) +7m 4:35 / km
ahr:161 max:167 shoes: Newton Distance IV

Quick brick run before back to work for the afternoon.

Thursday Jun 16, 2016 #

1 PM

Cycling (Road) 1:10:16 intensity: (8:26 @1) + (57:34 @2) + (3:43 @3) + (33 @4) 37.71 km (32.2 kph) +107m
ahr:132 max:160

Ride home from work. Was attacked by a crow in Milton, it actually clawed my helmet, weird.
C • Crow 8

Wednesday Jun 15, 2016 #

6 AM

Swimming (Aldershot pool) 46:55 [1] 2.2 km (21:20 / km)

12 PM

Running (Road) 55:17 intensity: (6:44 @2) + (37:26 @3) + (10:42 @4) + (25 @5) 12.48 km (4:26 / km) +121m 4:13 / km
ahr:152 max:176 shoes: Newton Distance IV

Monday Jun 13, 2016 #

10 AM

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

Sunday Jun 12, 2016 #

10 AM

Running (Trail/road) 2:04:27 intensity: (56 @0) + (1:37 @1) + (1:18:06 @2) + (40:00 @3) + (3:48 @4) 23.15 km (5:23 / km) +548m 4:48 / km
ahr:142 max:165 shoes: Hoka Bondi 4 Wide

Planned to meet with Mick but our timing was off for one another. The loop felt somewhat easy for a change, debated going for sub 2 but wanted to enjoy the run so just kept a steady pace. Waterdown stretch near Hwy 6 very junglely.

Saturday Jun 11, 2016 #

1 PM

Cycling (Road) 1:57:34 intensity: (13 @0) + (15:15 @1) + (1:07:41 @2) + (33:37 @3) + (48 @4) 56.67 km (28.9 kph) +466m
ahr:137 max:159

Easy effort ride, although the brutal NW wind made it a bit tougher than I'd hoped for. Too hot for the usual buttertart but had another good option for a destination ride... mmmm... the best ice cream sandwich!

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C • junk foodie 11

Friday Jun 10, 2016 #

6 AM

Swimming (Aldershot pool) 41:08 [2] 2.0 km (20:34 / km)

8 AM

Cycling (Tri bike) 3:48:04 intensity: (9:31 @1) + (47:20 @2) + (2:20:45 @3) + (28:57 @4) + (1:31 @5) 123.43 km (32.5 kph) +778m
ahr:141 max:170

Great ride on a beautiful day, no humidity, no wind, perfect temps. Other than a jackass on Safari Rd who came way too close to hitting me (on purpose) it was a stellar ride on a morning I took off work. I did go through Moffat but didn't hit up Dars for a buttertart; I'm now on a strict diet to acclimatize myself for the BC trip where phatty insists we put suffering ahead of lattes and treats.

NP 216W.
C • You can eat treats whilst s... 4
C • Wind 2

Thursday Jun 9, 2016 #

3 PM

Cycling (Road) 2:02:35 intensity: (2:38 @1) + (1:08:39 @2) + (39:21 @3) + (11:31 @4) + (26 @5) 61.83 km (30.3 kph) +465m
ahr:120 max:169

Windy ride out to Orkney.

Wednesday Jun 8, 2016 #

6 AM

Swimming (Aldershot pool) 49:18 [1] 2.25 km (21:55 / km)

12 PM

Running (Road/Trail) 44:48 intensity: (9:56 @1) + (3:58 @2) + (27:01 @3) + (3:51 @4) + (2 @5) 9.85 km (4:33 / km) +41m 4:27 / km
ahr:140 max:168 shoes: Newton Fate

Tuesday Jun 7, 2016 #

5 PM

Cycling (MTB) 35:22 [1] 8.03 km (13.6 kph) +86m
ahr:94 max:126

Sadly wasn't feeling it, also was underdressed and cold (polar vortex of Palgrave). Pulled the plug and dropped off the 'Bent's commuter bike which was great when I lived closer to work. Thanks again 'Bent!
C • Commuter bike 1

Monday Jun 6, 2016 #

11 AM

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

Sunday Jun 5, 2016 #

10 AM

Running long (Road) 2:00:38 intensity: (7 @0) + (2:12 @1) + (1:25:56 @2) + (32:22 @3) + (1 @4) 24.37 km (4:57 / km) +355m 4:37 / km
ahr:140 max:158 shoes: Newton Distance IV

Decided to spare mucking up the trails (although I don't think we got much rain and thus the trails were good) and hit the roads on a hilly loop. Kept it very slow and light, yet still was very happy to be done with it at 2hrs.

Saturday Jun 4, 2016 #

6 AM

Cycling (Tri bike) 3:32:53 intensity: (32:27 @1) + (1:16:19 @2) + (1:39:52 @3) + (4:15 @4) 112.45 km (31.7 kph) +771m
ahr:135 max:161

Early out the door for this one to be back by 10am for kids activities. The new 23mm tires work so that's great; in the end I could have met Eddie for a long ride, ended up seeing him on his ride near the end of mine. Stopped in St George for a buttertart and latte, good stuff. Hillier ride than I expected. Plan to brick a run after but was too lazy and still kinda sleep tired so drank a radler instead.

NP 217W.
C • Math 4

Friday Jun 3, 2016 #

6 AM

Swimming (Aldershot pool) 49:00 [2] 2.2 km (22:16 / km)

11 AM

Running (Road) 1:00:54 intensity: (1:17 @1) + (6:17 @2) + (41:15 @3) + (11:00 @4) + (1:05 @5) 13.0 km (4:41 / km) +49m 4:36 / km
ahr:152 max:170 shoes: Newton Fate

Super sluggish today.

Thursday Jun 2, 2016 #

9 AM

Cycling (MTB w DoubChariot) 1:05:51 intensity: (32:39 @0) + (16:08 @1) + (17:04 @2) 21.66 km (19.7 kph) +27m
ahr:105 max:139

Day off with the boys so took them for a spin along the beachway.
1 PM

Paddling (Surfski) 45:00 [1]

While the boys napped, first time in the "new" surfski out paddling. About half my time was spent getting back into the boat - tippy - but saw improvements even over that limited time. Thankfully a warm day to go for many of my dips in the water.

Wednesday Jun 1, 2016 #

6 AM

Swimming (Aldershot pool) 52:53 [2] 2.5 km (21:09 / km)

10 AM

Running (Road/Trail) 43:09 intensity: (2:25 @2) + (25:39 @3) + (13:41 @4) + (1:24 @5) 9.65 km (4:28 / km) +41m 4:23 / km
ahr:155 max:170 shoes: Newton Fate

Calves still pretty sore.

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