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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Running17 29:05:55 164.84(10:36) 265.28(6:35) 4056
  Cycling12 14:18:56 213.6(14.9/h) 343.75(24.0/h) 446
  Swimming5 4:04:33 7.21(33:56) 11.6(21:05)
  Weights/core5 2:05:00
  Other1 2:00:00
  Climbing2 1:30:00
  Massage1 45:00
  Total40 53:49:24 385.64 620.63 4502
  [1-5]39 53:01:59

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Thursday Mar 31, 2016 #

9 AM

Other (Basketball and Soccer) 2:00:00 [1]
shoes: Salomon S-Lab XT 6

Sports day at work. 2 x 30 min basketball, 2 x 30 min soccer and 1 x 30 min volleyball. Decided to log bball and soccer since I worked up quite a sweat. Planned a run for later in the day but was pretty sore and tired.
C • Ah yes, the magic of Air S-... 1

Wednesday Mar 30, 2016 #

7 AM

Swimming (Aldershot pool) 51:34 [2] 2.5 km (20:38 / km)

3 PM

Cycling (Road) 1:46:49 intensity: (3:09 @1) + (25:12 @2) + (39:48 @3) + (36:58 @4) + (1:42 @5) 52.26 km (29.4 kph) +446m
ahr:150 max:168

One of those rides where it felt like I had a headwind 3/4 directions I traveled. Power and HR all outta whack, all my BLE devices seem f*cked lately.
5 PM

Running (Road w Chariot) 12:00 [2] 2.1 km (5:43 / km)

Brick run to pick up the boys and back in the double chariot.

Monday Mar 28, 2016 #

3 PM

Running (Treadmill) 1:00:01 intensity: (1:31 @1) + (37:25 @2) + (21:05 @3) 12.6 km (4:46 / km)
ahr:138 max:148 shoes: Newton Distance IV

Trying to be diligent keeping my HR below aerobic threshold.
C • This makes up for last week. 2

Sunday Mar 27, 2016 #

9 AM

Cycling (Kickr - Trainerroad) 1:31:39 intensity: (25:12 @1) + (1:01:27 @2) + (4:07 @3) + (53 @4) 38.1 km (24.9 kph)
ahr:126 max:161

NP 208W. SF/TGTTOS.

Saturday Mar 26, 2016 #

12 PM

Running (Trail) 2:07:55 intensity: (1:07:55 @2) + (1:00:00 @3) 22.69 km (5:38 / km) +511m 5:04 / km
shoes: Salomon S-lab Speed

BSMT proper. Slopfest.

Friday Mar 25, 2016 #

3 PM

Cycling (Kickr - Trainerroad) 56:54 intensity: (10:06 @1) + (13:36 @2) + (12:18 @3) + (20:54 @4) 24.58 km (25.9 kph)
ahr:142 max:163

NP 266W.

Running (Treadmill) 20:00 [3] 4.2 km (4:46 / km)

Brick run off the bike.

Thursday Mar 24, 2016 #

10 AM

Cycling (Kickr - Trainerroad) 1:45:00 intensity: (5:18 @1) + (1:15:11 @2) + (24:31 @3) 38.34 km (21.9 kph)
ahr:139 max:153

Gibraltar -1 at 95% after 30mins. Still feeling a bit of a cold. NP 219W.

Wednesday Mar 23, 2016 #

1 PM

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

Tuesday Mar 22, 2016 #

6 AM

Swimming (Angela Coughlan Pool) 54:00 [1] 2.5 km (21:36 / km)

11 AM

Running 45:00 intensity: (35:00 @2) + (10:00 @3) 9.3 km (4:50 / km)
ahr:142 max:159 shoes: Newton Fate

7 PM

Climbing (Indoor) 45:00 [1]

Monday Mar 21, 2016 #

12 PM

Running (Treadmill) 59:59 intensity: (24 @1) + (59:35 @2) 12.1 km (4:57 / km)
ahr:141 max:148 shoes: Newton Fate

EZ Z2 run while anticipating another cold.
C • You couldn't have run... 5

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

7 PM

Cycling (Kickr - Trainerroad) 50:50 intensity: (24:05 @1) + (20:44 @2) + (5:40 @3) + (21 @4) 17.83 km (21.0 kph)
ahr:130 max:161

NP 237W.

Saturday Mar 19, 2016 #

12 PM

Running (Trail) 1:28:00 [2] 14.92 km (5:54 / km) +271m 5:24 / km
shoes: Salomon Spikecross

Run with the crew preceding the Gally AR party in Georgetown. Run and party were both great, really appreciate the hosting and babysitting for Sara. She had a great time with Jerrick and the rest of the Gally brood.
C • Friends 4

Friday Mar 18, 2016 #

8 AM

Swimming (Aldershot pool) 43:41 [1] 2.0 km (21:51 / km)

Lots of kicking.
6 PM

Cycling (Kickr - Trainerroad) 1:12:00 intensity: (14:14 @1) + (24:21 @2) + (11:33 @3) + (18:59 @4) + (2:53 @5) 27.17 km (22.6 kph)
ahr:146 max:168

NP 266W. Killer as ush.

Thursday Mar 17, 2016 #

9 AM

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

12 PM

Running (Treadmill) 45:00 intensity: (3:00 @1) + (42:00 @2) 9.7 km (4:38 / km)
ahr:143 max:147 shoes: Newton Fate

Wednesday Mar 16, 2016 #

7 AM

Swimming (Aldershot pool) 44:32 [1] 2.1 km (21:12 / km)

7 PM

Cycling (Kickr - Trainerroad) 45:01 intensity: (5:59 @1) + (20:17 @2) + (7:51 @3) + (10:54 @4) 17.65 km (23.5 kph)
ahr:145 max:165

Only 45mins of Local Hero, couldn't handle the suffering. NP 258W.

Tuesday Mar 15, 2016 #

3 PM

Running (Road) 59:30 intensity: (34:04 @2) + (24:21 @3) + (1:05 @4) 13.08 km (4:33 / km) +47m 4:28 / km
ahr:150 max:162 shoes: Newton Fate

7 PM

Climbing (Indoor) 45:00 [1]

4 week layoff, back to basics.

Monday Mar 14, 2016 #

10 AM

Weights/core (Work gym) 35:00 [1]
(rest day)

Sunday Mar 13, 2016 #

12 PM

Running (Road) 2:22 [2] 0.39 km (6:07 / km)
ahr:60 max:88 shoes: Altra Olympus

Ummm with Super.

Running (Trail/road) 1:24:09 intensity: (16:51 @1) + (59:00 @2) + (7:24 @3) + (54 @4) 15.99 km (5:16 / km) +332m 4:46 / km
ahr:130 max:163 shoes: Altra Olympus

Easy run up Grindstone across the BT down King without the aforementioned.

Saturday Mar 12, 2016 #

12 PM

Cycling (Kickr - Trainerroad) 2:00:00 intensity: (5:02 @1) + (1:27:16 @2) + (27:42 @3) 47.52 km (23.8 kph)
ahr:146 max:158

Boarstone+1 while watching 30 for 30: Bad Boys and the end of the 85 Bears. NP 228W.
C • No outdoor ride today?? 3

Friday Mar 11, 2016 #

11 AM

Running (Road) 53:51 intensity: (11:27 @1) + (25:25 @2) + (11:33 @3) + (5:10 @4) + (16 @5) 11.79 km (4:34 / km) +147m 4:18 / km
ahr:138 max:168

Beauty day
7 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (10 @0) + (12:15 @1) + (15:09 @2) + (19:04 @3) + (13:22 @4) 23.61 km (23.6 kph)
ahr:146 max:164

Darwin. NP 256W.

Thursday Mar 10, 2016 #

11 AM

Cycling (Kickr - Trainerroad) 50:50 intensity: (20:48 @1) + (12:05 @2) + (9:27 @3) + (7:35 @4) + (55 @5) 18.29 km (21.6 kph)
ahr:135 max:169

Harder than it shoulda been. NP 237W.

Wednesday Mar 9, 2016 #

12 PM

Running (Road/Trail) 45:03 intensity: (15:00 @2) + (17:38 @3) + (12:25 @4) 9.79 km (4:36 / km) +41m 4:30 / km
ahr:153 max:169 shoes: Newton Gravity III

Tuesday Mar 8, 2016 #

12 PM

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

Running (Treadmill) 30:15 [2] 5.94 km (5:05 / km)
shoes: Newton Fate

EZ recovery run..?
2 PM

Massage 45:00 [0]

Much needed after the weekend.
C • I find I need at least a minute 2
7 PM

Cycling (Kickr - Trainerroad) 40:03 [1] 14.87 km (22.3 kph)

Easy spin while watching Barkley ultra doc on Netflix. NP 187W.

Sunday Mar 6, 2016 #

8 AM

Running (Orienteering) 7:19:38 intensity: (3:20:08 @1) + (3:53:36 @2) + (5:54 @3) ** 50.16 km (8:46 / km) +1332m 7:44 / km
ahr:130 max:157 shoes: Salomon Spikecross

Snowgaine Day 2 unfortunately started out with a bit of a road run but the team moved well and I was less sore on Day 2 than previous snowshoeing years?! We plugged along at a bit of a slower pace than Day 1 for obvious reasons but made quick work of most CPs with the exception of CP51 in the swamp. Once again Chad led for most, while I backed the nav up and Hermes was our official puncher. We managed to clear the course with about 40mins to spare which was just enough time to grab food, change and give us a tiny head start back on the road to Canada. Great racing with both Chad and Shannon, I think we worked really well together and had fun while suffering.

CYNO did another great job putting on the race with minimal resources. Despite my dislike of winter this race is always on my must do list. It also signals the end of winter and the springlike temperatures and lack of snow were very nice too.
C • Way to represent 4

Saturday Mar 5, 2016 #

Event: Eliminator Adventure Run (and O Cup)
 
Event: 20th Annual CNYO SNOWGAINE
 
8 AM

Running (Orienteering) 7:58:13 intensity: (1:22:25 @1) + (4:56:55 @2) + (1:03:43 @3) + (30:10 @4) + (5:00 @5) ** 50.01 km (9:34 / km) +1375m 8:24 / km
ahr:141 max:170 shoes: Altra Olympus

Snowgaine Day 1 with Hermes and wokitoki. Excited to have the chance to race with the Raid Aran team. Planned to clear the bottom map and assumed we'd be able to pick up much of the other map but nope - Mark and Barb wanted two full days - so we barely made it in before the cutoff. Team worked well together, Chad's nav was spot on, I led on a few occasions but most of the time it was Hermes and I trying to keep up with him leading in the forest.

Thursday Mar 3, 2016 #

11 AM

Running (Treadmill) 50:00 intensity: (6:48 @1) + (43:12 @2) 10.7 km (4:40 / km)
ahr:140 max:151 shoes: Newton Fate

Wednesday Mar 2, 2016 #

12 PM

Swimming (Aldershot pool) 50:46 [1] 2.5 km (20:18 / km)

7 PM

Cycling (Kickr - Trainerroad) 59:50 intensity: (12:34 @1) + (16:40 @2) + (8:37 @3) + (13:19 @4) + (8:40 @5) 23.53 km (23.6 kph)
ahr:147 max:173

Killed me tonight. NP 262W.

Tuesday Mar 1, 2016 #

12 PM

Running (Treadmill) 44:59 intensity: (2:15 @0) + (3:12 @1) + (6:37 @2) + (17:53 @3) + (15:01 @4) + (1 @5) 9.82 km (4:35 / km)
ahr:150 max:166 shoes: Newton Fate

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