Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Running	12	15:24:23	85.56		137.7		1406
Cycling	6	8:39:00	32.56		52.4
XC Skiing	2	4:02:00	15.04		24.2		220
Gym machine	2	2:00:00
Yoga	1	1:15:00
Trekking	1	1:00:00
Swimming	1	43:00	1.24	(34:36)	2.0	(21:30)
Weights/core	2	40:00
Total	26	33:43:23	134.4		216.3		1626
[1-5]	25	32:43:23

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Monday Dec 31, 2012 #

9 AM

Running (Road w/ Chariot) 41:30 [3] 8.4 km (4:56 / km) +50m 4:48 / km

Morning run with Shortstack napping in the Chariot. Could have used the ski attachment for McNiven and 3 SR with all the snow still on the roads - tough pushing in the slush.

1 PM

Cycling (Spin bike) 1:10:00
ahr:145 max:163

While SS had nap #2 did a little interval pyramid while watching Eco NZ.

10@Z2
5@Z1
10@Z3
5@Z1
10@Z4
5@Z1
10@Z3
5@Z1
10@Z2

Wore my HR monitor for the first time in a long one to keep me honest.

Sunday Dec 30, 2012 #

8 AM

Running (Trail/snow) 2:10:00 [2] 18.5 km (7:02 / km) +180m 6:42 / km
shoes: Salomon S-lab 4 Soft Ground

Quarry loop with DD11. Bit of a slog/slow run with all the loose/unpacked snow but still a great run.

Saturday Dec 29, 2012 #

9 AM

XC Skiing (Classic/Backcountry) 3:02:00 [1] 24.2 km (7:31 / km) +220m 7:12 / km

Similar loop to a ski I did a few years ago ... featuring some great singletrack/backcountry powder and some ungroomed doubletrack.

Highlights - no road crossings, only saw a handful of others.
Lowlight - blister!

C • Nice route! 4

C • Harps on snow?! 2

Thursday Dec 27, 2012 #

8 AM

Cycling (Computrainer) 1:31:30 52.4 km (34.4 kph)

Back at RIDE studio with the Johnsons and John. Was very content to keep an 'average' (3?) ~225W pace but I was John's rabbit and he forced me to put in a good effort. Avg 235W.

Cycling (Computrainer) 6:00 [1]

Warm up cool down

7 PM

XC Skiing (Classic/Backcountry) 1:00:00 [1]

Great to see all that fresh snow allowing some different training. Went in on Halton Complex; unfortunately hikers still don't realize tracks are not meant to be hiked on :(. Conditions were soft and sunk in quite a bit; basically backcountry skiing. Hoping Hilton is track set so I'm not moving so slow.

Wednesday Dec 26, 2012 #

8 AM

Running (Trail) 1:08:30 [2] 13.0 km (5:16 / km)
shoes: Salomon S-lab 4 Soft Ground

Felt really sluggish (too much food + drink the last few days), usual HF area loop. Ran into SistaP mtb'ing.

12 PM

Cycling (MTB) 1:06:30 [1]

Quick spin around Hilton before the 'big storm' comes in and ices up the trails. Wimped out and drove to the trailhead to avoid (even worse) frozen extremities (-15C windchill = cold).

Monday Dec 24, 2012 #

9 AM

Running (Road) 53:26 [3] 11.8 km (4:32 / km) +78m 4:23 / km
shoes: Newton Gravity

Sunday Dec 23, 2012 #

1 PM

Trekking (Hiking) 1:00:00 [0]

2 hr family hike at Hilton Falls.

Saturday Dec 22, 2012 #

9 AM

Cycling (Spin bike) 2:05:00 [1]

Easy spin while watching Eco NZ.

Friday Dec 21, 2012 #

3 PM

Running (Trail) 1:54:45 [2] 18.5 km (6:12 / km) +141m 5:59 / km
shoes: Salomon S-lab 4 Soft Ground

Quarry loop out of 6th line.

C • Glad you're doing better 3

Thursday Dec 20, 2012 #

7 AM

Swimming (MSC) 43:00 [2] 2.0 km (21:30 / km)

2 x (100 fr, 100 br) wu
700 fr
8 x 100 on 2mins w pb
2 x (25 br, 25 fr) c

6 PM

Cycling (Spin bike) 1:00:00

RIDES: The Rockies training DVD

Wednesday Dec 19, 2012 #

5 PM

Running (Trail/Road) 1:31:00 [2]

Stupid iPod died (again) and stomach went south prompting an immediate drop trou. Other than that, good BT night run in Nass Canyon.

C • It takes a lot... 2

Tuesday Dec 18, 2012 #

12 PM

Running (Road) 43:01 [2] 9.3 km (4:38 / km)
shoes: Newton Gravity Blazin Red

To the Big'r Apple Farm creek and back.

Monday Dec 17, 2012 #

7 PM

Gym machine (Eliptical) 30:00 [1]

390 cals

Gym machine (Stairclimber) 30:00 [2]

400 cals.

Easy day at the gym trying to get back into it after an awful week of being sick with bronchitis. No more moping around the house.

Still not out of the woods yet, at about 70% but hopefully back healthy soon.

Sunday Dec 16, 2012 #

Note
(sick)

Saturday Dec 15, 2012 #

Note
(sick)

Friday Dec 14, 2012 #

Note
(sick)

The "man cold" continues... kicks your @ss the first day then just liiinnnggeerss.

Pretty funny CMAJ article for any stats/clinical/doomsday geeks out there:
http://www.cmaj.ca/content/184/18/2021.full?sid=39...

Good to see a sense of humor in some journals.

C • Awesome... 10

C • I'd suggest Oil of Oregano 12

C • Man cold 2

Thursday Dec 13, 2012 #

Note
(sick)

Wednesday Dec 12, 2012 #

Note
(sick)

Tuesday Dec 11, 2012 #

Note
(sick)

Monday Dec 10, 2012 #

12 PM

Running (Road) 49:18 [2] 11.0 km (4:29 / km) +58m 4:22 / km
shoes: Newton Gravity Blazin Red

Struggled to motivate myself for this run after a long weekend of alcohol but not too bad once I got going.

Sunday Dec 9, 2012 #

Event: The Chase (O-Cup race #2)

Thursday Dec 6, 2012 #

12 PM

Running (Trail ) 2:40:00 [2] 23.5 km (6:49 / km) +728m 5:54 / km
shoes: Salomon S-lab 4 Soft Ground

Hockley loop with phatty, Lee catching our rabbit Bash who left 20 mins before us ;) Good convo with good coffee & cookies after at Hockley General Store.

C • Bummer I would have loved t... 10