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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running15 20:00:31 139.71(8:36) 224.85(5:20) 3309
  Cycling13 15:23:40 286.05 460.36 1454
  Swimming6 4:25:17 7.39(35:53) 11.9(22:18)
  Weights/core1 15:00
  Total34 40:04:28 433.16 697.1 4763
  [1-5]34 39:59:00
averages - sleep:5 rhr:51

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Sunday Apr 30, 2017 #

8 AM

Cycling (Kickr - Trainerroad) 1:15:00 intensity: (44 @0) + (23:58 @1) + (34:26 @2) + (15:52 @3) 44.1 km (35.3 kph)
ahr:133 max:155 rhr:45

Antelope -4. NP 220W.

Saturday Apr 29, 2017 #

10 AM

Running (Road) 1:38:02 intensity: (4 @0) + (20 @1) + (9:31 @2) + (1:12:40 @3) + (15:27 @4) 22.07 km (4:27 / km) +46m 4:24 / km
ahr:154 max:165 rhr:43 shoes: Newton Running Gravity V

5 PM

Cycling (Kickr - Trainerroad) 45:00 intensity: (1:28 @0) + (9:54 @1) + (21:21 @2) + (12:09 @3) + (8 @4) 26.07 km (34.8 kph)
ahr:133 max:159

Young 45. NP 235W.

Friday Apr 28, 2017 #

7 AM

Swimming 43:59 [1] 2.0 km (22:00 / km)
rhr:48

Thursday Apr 27, 2017 #

10 AM

Running (Road) 53:20 intensity: (18 @1) + (10:31 @2) + (19:22 @3) + (23:09 @4) 11.77 km (4:32 / km) +114m 4:19 / km
ahr:159 max:169 rhr:45 shoes: Newton Fate 2

3 PM

Cycling (Road) 57:46 intensity: (5:27 @1) + (29:18 @2) + (22:19 @3) + (42 @4) 28.32 km (29.4 kph) +304m
ahr:143 max:162

Quick spin before the rain. NP 225W.

Wednesday Apr 26, 2017 #

12 PM

Running (Road/Trail) 44:26 [3] 9.74 km (4:34 / km) +52m 4:27 / km
rhr:54 shoes: Newton Fate

Tuesday Apr 25, 2017 #

7 AM

Swimming 43:15 [1] 1.9 km (22:46 / km)
rhr:44

2 PM

Running (Treadmill) 45:00 [2] 9.6 km (4:41 / km) +48m 4:34 / km
shoes: Newton Fate

Sunday Apr 23, 2017 #

12 PM

Running (Trail) 1:09:00 intensity: (3 @0) + (1:42 @1) + (18:31 @2) + (28:06 @3) + (19:47 @4) + (51 @5) 13.23 km (5:13 / km) +300m 4:41 / km
ahr:152 max:173 rhr:46 shoes: Altra Superior 3.0

With Wes intending to do the Sulphur loop to get ready for the race next month on a beautiful afternoon.

Unfortunately, as Wes elaborated more on his log, we were the first people on scene to run into a person waving at us pointing at her critically unconscious older lady friend while on 911. The next 45 mins were spent running around trying to get help or directing 911 response to our approximate location. Thankfully the first person Wes ran to get help within a minute was a doctor who promptly administered CPR and checked breathing. After she was taken aware it was difficult to really be motivated or focused to run the full loop, so we made our way back skipping farmers field out and back.
C • CPR 1

Saturday Apr 22, 2017 #

9 AM

Running (Road) 1:22:40 intensity: (16:12 @2) + (24:52 @3) + (39:07 @4) + (2:29 @5) 18.39 km (4:30 / km) +136m 4:20 / km
ahr:161 max:172 rhr:55 shoes: Newton Running Gravity V

Good (focused?) running session.
Up to Plains as the warm-up, keeping it around 4:40 pace
From Plains back 45mins at high tempo (Z4) ~ 4:20 pace
Kinda cooldown another 10mins.
7 PM

Cycling (Road) 58:16 intensity: (5:13 @1) + (46:56 @2) + (6:07 @3) 28.17 km (29.0 kph) +89m
ahr:137 max:149

Easy dusk ride to shake out the legs.

NP 207W.

Friday Apr 21, 2017 #

7 AM

Swimming 42:38 [2] 2.0 km (21:19 / km)

2 PM

Cycling (Kickr - Trainerroad) 59:50 intensity: (6 @0) + (8:35 @1) + (23:44 @2) + (13:16 @3) + (14:08 @4) + (1 @5) 34.83 km (34.9 kph)
ahr:141 max:169 rhr:48

Some good suffering here, the time for eating chipnuts and PS4 gaming are over!

NP 252W.

Thursday Apr 20, 2017 #

12 PM

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

Running (Treadmill) 1:00:00 intensity: (8:00 @1) + (32:00 @2) + (20:00 @3) 12.3 km (4:53 / km) +65m 4:45 / km
rhr:46 shoes: Newton Fate

Wednesday Apr 19, 2017 #

7 AM

Swimming 46:36 [1] 2.0 km (23:18 / km)
rhr:48

12 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (5 @0) + (22:26 @1) + (36:23 @2) + (1:06 @3) 32.44 km (32.4 kph)
ahr:122 max:155

First hour or TGTTOS. NP 209W.

Tuesday Apr 18, 2017 #

12 PM

Running (Road/trail) 45:21 [2] 9.75 km (4:39 / km) +52m 4:32 / km
rhr:57 shoes: Newton Fate

Monday Apr 17, 2017 #

12 PM

Cycling (Road) 1:20:48 intensity: (6:34 @1) + (47:48 @2) + (20:43 @3) + (5:21 @4) + (22 @5) 37.08 km (27.5 kph) +370m
ahr:140 max:175 rhr:55

Easy ride but in a hard wind with still sore legs.

NP 217W.

Sunday Apr 16, 2017 #

Note
rhr:59 (rest day)

Saturday Apr 15, 2017 #

Event: Raid the Rib
 
9 AM

Running (Orienteering) 3:57:17 intensity: (14:19 @1) + (23:42 @2) + (1:27:32 @3) + (1:39:27 @4) + (12:17 @5) 28.63 km (8:17 / km) +747m 7:20 / km
ahr:158 max:176 shoes: Salomon S-lab Speed

Great time with Bob and Scotty. Bob led most of the nav, except when I tried to do my part and had to be corrected a few "degrees" by Bobby.

Last hour was a bit rough, somewhat comical as none of us expected it to be 4 hours long, (lets pretend) our pace projection was ready for 3 or 3:30 hrs. Probably shouldn't have ripped up the pace on the trail run trying to go under 4:30 kms on the BT an hour into a redline paced race.

Interesting course, nice with all the waterfalls and diverse terrain. Epic has been used to describe which I would rarely use for a 4 hour race but seemingly appropriate!
C • Congrats! 6

Thursday Apr 13, 2017 #

12 PM

Running (Trail) 1:03:01 intensity: (3 @0) + (1:07 @1) + (21:06 @2) + (27:55 @3) + (10:15 @4) + (2:35 @5) 11.44 km (5:30 / km) +438m 4:37 / km
ahr:153 max:176 rhr:56 shoes: Salomon S-lab Speed

Wednesday Apr 12, 2017 #

9 AM

Cycling (Gym bike) 55:00 [2]
ahr:141 max:157 rhr:55

C • Please be nice to Bob on Sa... 5

Tuesday Apr 11, 2017 #

5 PM

Running (Road) 1:02:45 intensity: (2 @0) + (33 @1) + (6:23 @2) + (31:18 @3) + (24:26 @4) + (3 @5) 13.16 km (4:46 / km) +153m 4:30 / km
ahr:157 max:169 rhr:48 slept:5.0 shoes: Newton Fate 2

A rare after work treat. Surprisingly gusty.

Tossed in 5 repeats at Laking Garden.

Monday Apr 10, 2017 #

Note
rhr:53 (rest day)

Sunday Apr 9, 2017 #

11 AM

Cycling (Road) 2:54:16 intensity: (4:30 @1) + (1:22:04 @2) + (1:16:12 @3) + (10:58 @4) + (32 @5) 86.61 km (29.8 kph) +691m
ahr:140 max:177 rhr:58

A bit windy coming from the west but just a gorgeous day out there. With Al out to St George to the former Brown Dog (now another coffee shop) for a coffee and buttertart. Good effort for early season.

NP 228W.

Saturday Apr 8, 2017 #

11 AM

Running (Trail) 1:49:37 intensity: (4 @0) + (1:43 @1) + (36:52 @2) + (45:59 @3) + (24:54 @4) + (5 @5) 18.88 km (5:48 / km) +541m 5:05 / km
ahr:150 max:169 rhr:51 shoes: Salomon Speedcross Pro

Bit sloppier than I expected, but most trails in decent shape (except Hidden Valley, was a slop show).
C • Let me know when your phone... 3

Friday Apr 7, 2017 #

8 AM

Swimming (Aldershot pool) 43:49 [1] 2.0 km (21:55 / km)
rhr:52

3 PM

Cycling (Kickr - Trainerroad) 56:54 intensity: (1 @0) + (5:13 @1) + (17:48 @2) + (12:50 @3) + (21:02 @4) 31.71 km (33.4 kph)
ahr:147 max:167

Regardless of my HRV app warning which indicated my scores are trending negatively and I should limit intensity today I took a stab at an old favorite in the SF library.

NP 256W.

Thursday Apr 6, 2017 #

12 PM

Running (Treadmill ) 45:00 intensity: (5:00 @1) + (20:00 @2) + (20:00 @3) 9.7 km (4:38 / km) +48m 4:32 / km
rhr:55 shoes: Newton Fate

5 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (4:38 @1) + (42:05 @2) + (12:45 @3) + (32 @4) 34.44 km (34.4 kph)
ahr:135 max:160

Goddard. NP 208W.

Wednesday Apr 5, 2017 #

7 AM

Swimming 45:00 intensity: (30:00 @1) + (15:00 @2) 2.0 km (22:30 / km)
rhr:51

Tuesday Apr 4, 2017 #

12 PM

Running (Treadmill) 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (20:00 @3) + (30:00 @4) 13.1 km (4:35 / km) +65m 4:28 / km
rhr:57 shoes: Newton Fate

Not including HR data as it's crap again, not sure if it's the Suunto or the straps. Nothing worse than bad data.

5mins@7mph
5mins@7.5mph
20mins@8mph
30mins@8.5mph
C • Elevation 5

Monday Apr 3, 2017 #

7 PM

Cycling (Kickr - Trainerroad) 50:50 intensity: (2:34 @0) + (13:58 @1) + (19:44 @2) + (12:57 @3) + (1:37 @4) 26.22 km (30.9 kph)
ahr:131 max:161 rhr:51

NP 229W.

Sunday Apr 2, 2017 #

10 AM

Running (Trail/road) 2:05:02 intensity: (11:02 @1) + (51:34 @2) + (29:36 @3) + (32:50 @4) 23.09 km (5:25 / km) +504m 4:53 / km
ahr:149 max:184 shoes: Salomon Speedcross Pro

Beautiful day while running a loop which has been neglected for far too long. Thoughts of a sub2 entered my mind with about 35 mins left but too little too late. HR measurements were batshit crazy until about an hour in.

Saturday Apr 1, 2017 #

1 PM

Cycling (Kickr - Trainerroad) 1:30:00 intensity: (14 @0) + (27:31 @1) + (27:40 @2) + (34:35 @3) 50.37 km (33.6 kph)
ahr:136 max:157

While watching Day 3 of SuperLeague Tri race.

NP 221W.

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