Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Cycling	13	22:32:13	391.77		630.5		2342
Running	18	18:24:10	115.02		185.1		2479
Swimming	7	5:24:00	8.95	(36:13)	14.4	(22:30)
Weights/core	4	1:20:00
Total	40	47:40:23	515.74		830.0		4821

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Saturday May 31, 2014 #

6 AM

Cycling (Road) 4:45:00 145.0 km (30.5 kph)

Up to Oustic via Oakville, Kelso, Rockwood and back 1st Line. With JP and Thomas on the tri bikes. One stop for butter tarts.

Probably should mtb soon...

C • Thomas 3

Friday May 30, 2014 #

12 PM

Running (Road) 59:42 [3] 13.2 km (4:31 / km) +99m 4:22 / km
shoes: Newton Gravity Blue/Red

Thursday May 29, 2014 #

11 AM

Cycling (Road) 1:13:00 [2] 37.0 km (30.4 kph)

Up to near Carlisle and back.

2 PM

Running hills (Trail) 55:00 10.0 km (5:30 / km) +240m 4:55 / km
shoes: Salomon Sense Ultra

Up Grindstone to Waterdown and back while car serviced/swapping tires.

Distance est.

C • Snow tires off? 2

Wednesday May 28, 2014 #

6 AM

Swimming (Aldershot pool) 45:00 [2] 2.0 km (22:30 / km)

Tuesday May 27, 2014 #

12 PM

Running (Road) 51:30 [3] 11.5 km (4:29 / km) +60m 4:22 / km
shoes: Newton Gravity Blue/Red

Absolutely roasting amidst whimpering calves.

6 PM

Running (ARK) 20:00 [1]
shoes: Salomon Sense Ultra

Skeeters!

Monday May 26, 2014 #

6 AM

Swimming (Aldershot pool) 45:00 [2] 2.0 km (22:30 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
100 fr

1 PM

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

7 PM

Cycling (Road) 48:00 [2] 23.0 km (28.8 kph)

Up Snake rd and back + north shore.

Sunday May 25, 2014 #

9 AM

Cycling (Road) 3:01:00 [3] 88.0 km (29.2 kph) +879m

Tough ride after the hammerfest yesterday, felt pretty slow on the climbs but what a phenomenal perfect weather day. Picked a nice hilly ride up in the old hood. Great to finally get a butter tart and Coke at Dars, which had about 50 other riders there.

C • and it was a Sunday 5

Saturday May 24, 2014 #

12 PM

Cycling (MTB) 1:04:00 [2]

To the race via roads and trails.

2 PM

Running race (Trail) 1:30:26 18.9 km (4:47 / km) +450m 4:17 / km
shoes: Salomon Sense Ultra

Sulphur Springs Relay "B" / fun team subbing in for Super on the IR list. Started a bit too fast then reeled it back a bit as I was forewarned about the hills in the latter part of the course. The heat made me suffer for the last half but legs felt ok. Great to hang out with the crew before and after. Thanks Trav for the invite and great team to be part of.

C • Thanks 2

Friday May 23, 2014 #

6 AM

Swimming (Aldershot pool) 50:00 [2] 2.3 km (21:44 / km)

12 PM

Weights/core (Work gym) 20:00 [1]

Thursday May 22, 2014 #

12 PM

Running (Road) 59:40 [3] 13.2 km (4:31 / km) +99m 4:21 / km
shoes: Newton Gravity Blue/Red

Wednesday May 21, 2014 #

7 AM

Swimming (Aldershot pool) 46:00 [2] 2.0 km (23:00 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
100 fr

Running tempo (Road) 55:56 [3] 12.8 km (4:22 / km) +117m 4:11 / km
shoes: Newton Gravity Blazin Red

Over to Valley Inn, up and back via NS. Tried to push a good but comfy pace.

Tuesday May 20, 2014 #

6 PM

Running (Trail) 25:00 [2]
shoes: Salomon S-lab 5 Soft Ground

Quick run before ARK, which was then cancelled due to lightning. Planned on going back out to run but got locked in by a parent telling me about how awesome obstacle racing was... then I just got lazy and went home to finish off a box of Milk Duds.

C • Obstacle Racing 1

Monday May 19, 2014 #

1 PM

Cycling (Road) 1:47:13 54.0 km (30.2 kph)

To Winona and back via Waterfront trail + extra along NS.

Sunday May 18, 2014 #

12 PM

Running long (Trail/road) 2:06:00 23.0 km (5:29 / km) +440m 5:00 / km
shoes: Hoka Mafate 3

Pushed the pace for the last 40 trying to get sub-2; not even close. Sponge shoes felt like lead weights for most of the run.

C • How are you liking those ne... 2

C • May 31 1

Saturday May 17, 2014 #

12 PM

Cycling (Road) 2:05:00 [2] 61.0 km (29.3 kph)

To Campbellville and back.

Friday May 16, 2014 #

12 PM

Running (Road) 1:13:56 16.5 km (4:29 / km) +248m 4:10 / km
shoes: Newton Gravity Blue/Red

Over to ATB's "heartbreak hill" for 5 repeats and then home the long way.

Monday May 12, 2014 #

11 AM

Cycling (Road) 10:00 [1] 3.0 km (18.0 kph)

Returning the bike rental and run back to hotel.

Running (Road) 15:00 [2] 3.0 km (5:00 / km)
shoes: Newton Gravity Blue/Red

3 PM

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

Quick gym is all I could do as it was too nice to be inside.

4 PM

Running (Road) 40:00 [2] 9.0 km (4:27 / km) +12m 4:25 / km
shoes: Newton Gravity Blue/Red

Short run around the hotel on the water. Didn't feel like going but told myself this was weather I'd been dreaming of that long cold winter. Of course once I got outside in the beautiful weather I was happy I did.

Sunday May 11, 2014 #

1 PM

Cycling (Road) 2:45:00 [3] 71.0 km (25.8 kph) +1085m

Rented a roadie while in Burlingame CA for conference. Down to Redwood City via Canada Rd, big climb up Kings Mtn Road and back via Skyline. Beautiful day and scenery in the redwoods.

C • You missed D2D 3

Saturday May 10, 2014 #

9 AM

Running (Road w Chariot) 1:15:00 [3]
shoes: Newton Gravity Blue/Red

Run to the ARK mudrun + carrying Sara for half the run + post race run to McDs and DQ to replenish lost race cals + run home on a gullet full of fries and ice cream.

Great to see all the kids at the ARK race. Sara finished second in the Burlington ARK dad coaches under 4 years AG narrowly being beat by EsFo.

C • In all fairness 1

12 PM

Cycling (Road) 1:45:00 [3] 51.0 km (29.1 kph) +378m

Up past Carlisle then back. Brutal headwind for first half.

Friday May 9, 2014 #

6 AM

Swimming (Aldershot pool) 51:00 [2] 2.3 km (22:10 / km)

2 x (100 fr, 100 br)
3 x (200 fr, 200 fr w pb, 100 kick)
100 fr, 100 fr w pb, 100 kick
100 fr

10 AM

Cycling (Road) 1:18:00 [2] 41.0 km (31.5 kph)

Extended early lunch ride to Terra Cotta and back via Heritage Rd

Thursday May 8, 2014 #

5 PM

Running (Road) 47:00 [3] 10.5 km (4:29 / km) +44m 4:23 / km
shoes: Newton Gravity Blazin Red

Wednesday May 7, 2014 #

2 PM

Cycling (Road) 1:01:00 [2] 30.0 km (29.5 kph)

Up to Conc.6 and back via Snake.

Tuesday May 6, 2014 #

6 PM

Running (ARK) 30:00 [1]
shoes: Salomon Sense Ultra

7 PM

Running (Trail) 44:00 [3] 7.0 km (6:17 / km) +240m 5:22 / km
shoes: Salomon Sense Ultra

Post ARK run in Grindstone.

Distance est.

Monday May 5, 2014 #

6 AM

Swimming (Aldershot pool) 48:00 [2] 2.0 km (24:00 / km)

2 x (100 fr, 100br)
3 x (200 fr, 200 fr w pb, 100 kick)
2 x 50 br

Sunday May 4, 2014 #

Event: Salomon Giant's Rib Raid

9 AM

Running race (Orienteering) 3:02:00 [4] 25.0 km (7:17 / km) +370m 6:47 / km
shoes: Salomon S-lab 5 Soft Ground

GRR with Mick and Logie. Wasn't sure how this was gonna go as I pulled my hamstring last week at the Mob Match and kept it on the DL just icing and minimal running last week. Ended up being pretty good and not bothering me too much (like any race... injury takes a back seat to suffering it seems).

While we said we'd start out easy knowing we had Kelso to climb Mick shot off like it was a Thomass race and Logie and I held on. We breezed through the first optional controls and went up the escarpment with a good lead early on but relinquished that by not going far enough for CP3, backtracking, and then hitting it probably 20m from where we turned around.

We had a bit more difficulty in the Rattlesnake area; not really any screwups but not ideal routes I think and relocating more than we probably needed to. After that it went somewhat smooth until Mick took a nasty fall near one of the column/crevasse CPs. After walking it off for a bit Mick was fine and once again leading our crew into Crawford Lake.

The crevasse ones were a bit of a crapshoot, I don't think it helped having 1/2 raid teams all around us running everywhere; all those controls seemed to be in the last crevasse we'd end up checking.

The section west of Twiss went well into Kilbride and we ended up just shy of 3 hours. Pretty bagged at the end but happy with the win on a great team. Good to see all the usual AR/nav people out and another great Raid race put on by GHO.

C • Congrats on the win! 8

Saturday May 3, 2014 #

12 PM

Cycling (Road) 50:00 [2] 26.5 km (31.8 kph)

Before the rain once again set it.

Friday May 2, 2014 #

6 AM

Swimming (Aldershot pool) 39:00 [2] 1.8 km (21:40 / km)

2 x (100 fr, 100 br)
600 fr w 1min rest
8 x 100 fr w pb on 2mins

11 AM

Weights/core (Work gym) 20:00 [1]

Thursday May 1, 2014 #

12 PM

Running (Road) 54:00 [2] 11.5 km (4:42 / km) +60m 4:35 / km
shoes: Newton Gravity Blue/Red

C • Wow. 6

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