Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Cycling	20	34:38:59	558.63	(16.1/h)	899.03	(25.9/h)	8634
Running	12	12:21:23	63.57		102.31		3730
Weights/core	4	1:55:00
Yoga	1	45:00
Swimming	1	37:18	1.18	(31:36)	1.9	(19:38)
Climbing	1	30:00
Total	35	50:47:40	623.38		1003.24		12364
[1-5]	34	50:02:40

5:16

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Thursday May 30, 2013 #

11 AM

Cycling (Tri bike) 1:23:30 48.0 km (34.5 kph)

Arkell/Guelph/Aberfoyle loop. Great day outside, lots of bikers.

C • 11am ride on a Thursday? H... 1

C • Now that's a forecast.. 4

C • Question about Rattlesnake 7

Wednesday May 29, 2013 #

12 PM

Running (Road) 40:43 [3] 9.0 km (4:31 / km) +37m 4:26 / km
shoes: Newton Gravity Blazin Red

Sticky, sweaty hot weather. Finally.

C • Weather 2

8 PM

Climbing (Indoor) 30:00 [1]

With some guys from work. Hansel sighting!

Tuesday May 28, 2013 #

12 PM

Running (Road) 48:44 [3] 11.0 km (4:26 / km) +50m 4:20 / km
shoes: Newton Gravity Blazin Red

Nice break in the rain to get in a lunch run. Knee doing the best in a while, must have been all that French cheese and wine.

Monday May 27, 2013 #

5 AM

Cycling (Commute) 1:32:00 [2] 43.0 km (28.0 kph)

Back at it. Couldn't sleep past 4am so got up at 5 and extended the commute in via Halton doubletrack. Already got honked at by an ignorant driver unaware of what sharing means, nice.

C • Honker 3

4 PM

Cycling (Commute) 1:00:00 27.0 km (27.0 kph)

And back. Me vs the wind vs the trucks vs the construction (another Steeles run of the gauntlet).

C • Welcome Home! :) 3

Saturday May 25, 2013 #

9 AM

Running (Trail) 1:19:01 10.42 km (7:35 / km) +560m 5:59 / km
ahr:138 max:164 shoes: Salomon S-lab 4 Soft Ground

Consolation run with Leanimal and Phatty. Nice to finally train all-together although not planned as Lee was supposed to be tapering. Exploration of the Semnoz.

Friday May 24, 2013 #

10 AM

Cycling (Road) 2:15:58 56.91 km (25.1 kph) +808m

Tour de Semnoz. Little bit of rain, little bit of snow (at Col de Leschaux) and some sun. Last ride in France :(

Thursday May 23, 2013 #

Note
(rest day)

Chamonix with the family.

Wednesday May 22, 2013 #

3 PM

Cycling hills (Road) 1:11:28 27.8 km (23.3 kph) +589m

Failed attempt at Col de Glières. Cold and rainy 5 mins into the ride and got worse as I climbed so I pulled the 'chute.

C • Does the bad weather just follow you? 6

9 PM

Running (Trail) 1:37:12 7.4 km (13:08 / km) +883m 8:13 / km
ahr:141 max:169 shoes: Salomon S-lab 4 Soft Ground

Night run with the phats following his delicious birthday dinner care of Leanimal. Trail was a slopfest with all the recent rain going up but better coming down due to rocks and exposure. Great night view of Annecy and surrounding area. Lee also taped up the knee which seemed to help.

Tuesday May 21, 2013 #

5 PM

Cycling (Road) 44:00 20.0 km (27.3 kph)

Quick spin around the Veyrier. Weather's less than ideal but the scenery and climbing make up for it in spades. Legs are pretty damn tired from yesterday.

Monday May 20, 2013 #

3 AM

Cycling long (Road) 4:42:49 112.18 km (23.8 kph) +2180m
ahr:134 max:233

Another awesome loop in the French Alps with 2 big climbs that will be included in this years Tour. Only downside was no croque monsieur in the village we stopped in but chocolate bread (crossant) isn't a bad substitute!

C • Nice photos Harps, looks li... 7

Sunday May 19, 2013 #

11 AM

Running hills (Trail/Snow/Bushwhack) 1:17:09 7.63 km (10:07 / km) +856m 6:29 / km
ahr:141 max:162 shoes: Salomon S-lab 4 Soft Ground

Knowing my love for winter, phatty was kind enough to bring me to the coldest place in the area, the only area nearby enveloped in cloud where it was apparently snowing. Next time I will substitute the sun lotion and shorts for snowshoes and an ice axe.

Garmin cut out a lot due to... ahh... some slightly sketchy ascending around KM 2.6. Time out was probably closer to 1:40.

Saturday May 18, 2013 #

Event: Odyssey Wild, Wonderful 24 Hour AR

9 AM

Cycling (Road) 4:17:21 87.65 km (20.4 kph) +2187m
ahr:139 max:171

Attack of the Semnoz and Col de la Forclaz. Beautiful climbs, fast decents, good food, awesome! Forgot to turn back on the Garmin after taking the last picture.

C • Awesome! 6

Friday May 17, 2013 #

6 AM

Running hills (Trail) 55:53 6.65 km (8:24 / km) +526m 6:01 / km
shoes: Salomon S-lab 4 Soft Ground

Lee dusted me on this trail run. Felt like I was running at altitude even though we aren't high up here. Settled in once I wasn't running straight up. Pretty nice trail to have in the backyard...

C • No wonder ... 1

Tuesday May 14, 2013 #

6 AM

Cycling (Commute) 58:00 [2] 30.0 km (31.0 kph)

Nice tailwind in and not nearly as cold as I expected.

12 PM

Running (Road) 43:00 [2] 9.3 km (4:37 / km) +40m 4:32 / km
shoes: Newton Gravity Blazin Red

Big'r apple farm and back. Forgot to set stopwatch time estimated.

4 PM

Cycling (Commute+) 1:06:00 28.0 km (25.5 kph)

Tossed in Steeles escarpment climb + trails in Kelso to access Appleby via BSL.

Monday May 13, 2013 #

7 AM

Weights/core (LA Fitness) 25:00 [1]

Sunday May 12, 2013 #

11 AM

Cycling (Road) 17:00 [1] 7.0 km (24.7 kph)

Ride to Kelso on the commuter. Oh yeah, in the snow and blowing wind (I almost forgot, thanks Super).

C • Check 2

Running (Orienteering) 1:00:00 [2] **
shoes: Salomon S-lab 4 Soft Ground

Quick check of DD11's Gator's training course.

Cycling (Road) 20:00 [2] 7.0 km (21.0 kph)

and back up the escarpment.

Saturday May 11, 2013 #

2 PM

Cycling (Road) 1:23:11 [4] 48.0 km (34.6 kph)

Great fast ride with Gooder following micro's 1st bday. Nice to share wind duty, although I took less turns at the front than Steve.

Running (Trail/Road) 42:00 [3] 8.0 km (5:15 / km)
shoes: Newton Gravity

Brick trail run following the ride along the hilly embankment of the Grand.

Friday May 10, 2013 #

7 AM

Weights/core (LA Fitness) 30:00 [1]

12 PM

Yoga (Work) 45:00 [0]

better than sitting down eating lunch for an hour... i guess?

Thursday May 9, 2013 #

7 AM

Cycling (Commute) 1:03:00 [2] 30.0 km (28.6 kph)

Via no5 SR

4 PM

Cycling (Commute) 1:01:00 [2] 27.5 km (27.0 kph)

Wednesday May 8, 2013 #

12 PM

Running (Road) 53:20 [3] 11.8 km (4:31 / km) +78m 4:23 / km
shoes: Newton Gravity

Favorite time of year despite the blackflies and allergies, trees are back to life, sun is hot and the forest is happy again.

Knee pain only kicked in around 45mins vs 10 mins 2 weeks ago. Finally seeing some progress on the recovery. I think the chiro recommended joint care cartilage pill actually works (significant pain reduction 3 days into taking it). 'Bent and Hammer if you read this - have you ever given this:

http://www.genuinehealth.com/fast-joint-care-1.htm...

a shot? I'm usually skeptical of supplements but I gotta say I would give this a very good recommendation based on my experience.

C • Joint pills 5

C • No bugs 3

7 PM

Cycling (MTB) 1:20:00 23.0 km (17.3 kph)

Usual route in Halton Complex and Hilton Falls. Rear brake needs major bleeding basically non functioning which is never good in that place.

Tuesday May 7, 2013 #

7 AM

Cycling (Commute) 1:00:00 [2] 29.0 km (29.0 kph)

4 PM

Cycling (Commute) 1:40:00 [2] 45.0 km (27.0 kph)

Extended the commute home via the doubletrack through Hilton north. I need an S-Lab courier bag (and computer) though.

Monday May 6, 2013 #

7 AM

Weights/core (LA Fitness) 35:00 [1]

More usual rehab stuff. Brutal car commute in - looking forward to biking again.

On a related note, I won a $100 GC to Extreme Pita as part of the local Mississauga activateyourcummute.ca monthly draw - SA-WEET!

Sunday May 5, 2013 #

Note
(rest day)

Saturday May 4, 2013 #

Event: Wildflower Triathlon

8 AM

Swimming race (Wildflower) 37:18 [3] 1.9 km (19:38 / km)

Pretty bad swim for me, I even had a minor case of panic attack as it was crazy busy (230 in my age cat, split into 2 waves but a very small funnel out). I eventually calmed down and swam the outside to keep away from all the thrashing. As usual my worst discipline but I just took it pretty easy and considered this discipline the race warm-up.

Cycling (Wildflower) 2:51:42 [3] 90.0 km (31.5 kph) +1170m

Wow, killer hard course. Big climb right away to to get out of the lake lowland, HR was skyhigh. The topless co-eds didn't provide much motivation to move fast either ;) After the first big climb I settled into a pretty easy pace. Beautiful scenery with nice rolling hills and mountains all around. Kept switching spots with 3 others in my cat throughout. About 45K in my back was screaming; not used to aero and remnants of my back issues from 2 years ago, so I eased off more and was happy to see some climbs so I could stretch it out. Nasty grade - the infamous last steep climb - wasn't nearly as bad as I expected. The whole course just went up and down, many times I saw my speedometer approach 75km/hr - I was just praying for no flats on the speedy descents. Eventually finished feeling great and ready for the run in the now sweltering heat.

Running (Wildflower) 1:47:21 [4] 21.1 km (5:05 / km) +700m 4:22 / km

An insane run course (700m elevation gain!) almost the first third was just doubletrack up a mountain. Took a long time to settle in and I even had to walk up some of the steep trails - I was starting to wonder if the director was an adventure racer with the big climbs. Eventually was able to hold a reasonable pace once it got a little flat. More naked co-eds, unfortunately mainly from the other gender now (mine - yikes - riding bicycles - double yikes!!). Unreal atmosphere of cheering college kids (I think it's the college champs tri race?) many aid stations offering vodka shots and bacon... I decided to refrain from those since I started getting some big stiches near the end; which sucked because I felt good considering the heat and course difficulty. Near the end 3 guys in my age cat passed me on a massive 1K downhill but I figured we still had a km left and I could reel them in on the flats - unfortunately for me that was the LAST km - F^CK! I hate getting passed near the end let alone by 3 in my age group with less than 400m to go.

Ended up finishing 27/230 in Age Cat. Was aiming for top 20 but considering the week leading up was pretty tough. Next time maybe I will taper and will not lose out on some close spots!

Great course, an atmosphere easily comparable (if not better) than all the other tri's/Ironmans I've done. Most of the racers and family/friends camp out, drink beer and party after. Sunday is also the off-road race and Olympic distance (I'm sure there's some crazies who do both Long and Olympic). Me - redeye back to TO - but happy to come back and see the family again. Please no snow, please no snow!

C • Congrats! 14

Friday May 3, 2013 #

8 AM

Weights/core (Hotel) 25:00 [1]

Mostly rehab stuff.

5 PM

Cycling (Road) 1:02:00 [2] 29.0 km (28.1 kph) +380m

Quick spin on the bike in King City. First time riding in real hot heat (30C); gonna be a tough one tomorrow due to lack of heat acclimation.

Wednesday May 1, 2013 #

6 AM

Running (Road) 37:00 [2]
shoes: Newton Gravity Blazin Red

2 PM

Cycling (Road) 3:30:00 83.0 km (23.7 kph) +1320m

Conference done early so I hopped back on the bike and across the bridge. Basically an 800m climb to the top of Mt Tam from Mill Valley, reminded me SB Gibraltor. Beautiful scenery past tall redwoods with lots of other cyclists doing the same ascent. Awesome.

So nice to have a closed road for last 1/3. Flatted (yet again) on the descent. Good thing this time I had a spare tube and CO2. Another hot day (25C) and sun, love it.

Refueled with Pocketfuel and Powerblasts. Both get big thumbs up.

Windy road climb:

View from the top towards SF:

C • Amazing 3

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