Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	Cycling	17	32:28:30	506.57	(15.6/h)	815.25	(25.1/h)	6973
	Running	12	15:23:03	111.47	(8:17)	179.4	(5:09)	2892
	Swimming	4	3:14:23	5.72	(34:00)	9.2	(21:08)
	Weights/core	3	1:10:00
	Climbing	2	1:00:00
	Total	37	53:15:56	623.76		1003.85		9865
	[1-5]	37	53:07:20
averages - sleep:3

5:59

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Tuesday May 31, 2016 #

11 AM

Cycling (Road) 1:54:33 55.77 km (29.2 kph) +515m
ahr:136 max:173

Windy ride north to Conservation Rd and back on a beauty day.

Monday May 30, 2016 #

12 PM

Weights/core (Work gym) 30:00 [1]

7 PM

Climbing (Indoor) 30:00 [1]

Sunday May 29, 2016 #

7 AM

Cycling (Tri bike) 2:53:53 90.22 km (31.1 kph) +603m
ahr:123 max:157

It was a struggle to get going for this so early as it seemed I had just digested my post race Baconator with Wes following the SS race last night. Regardless, after f*cking around once again with my tires, I decided to head out only to hear more squealing from the tire rubbing the frame somewhere. I was going to just take my road bike but then realized the battery on the Di2 was dead - f*ck. I deflated my tires to 60psi to help alleviate the rubbing as well, felt like riding on a flat but oh well time to get going.

Unfortunately the adjustments continued into my ride; half dozen stops and even walking up the hill on Crooks Hollow due to the rubbing preventing any cycling uphill. I couldn't even figure out where it was rubbing exactly, it was very perplexing but more so extremely annoying and frustrating given my lack of time for things like this; I'd already blown about 45mins making adjustments. I debated several times for a pick up or turning around but decided to just ride with the rubbing, making sure to check that my tire wasn't near blowing through (or eating at my carbon frame too much). Seemed OK at high speeds but brutal at low speeds or climbs (torque moving wheel ever so slightly to cause contact)? Hopefully going to 23mm wide tires will fix it otherwise I will have to use my old wheels for the rest of the season.

With limited confidence in my bike and kinda pissed off I decided to cut my intended route a bit short. I did make it to the Brown Dog for a butter tart and latte which lifted my spirits immensely. The tailwind riding back east also helped to the point I almost went back to my originally planned 110K ride. But I was still worried about the rubbing (esp. on a carbon frame) so just made my way home happy about the ride, irritated with the issues I've been dealing with on my new wheels. Oh well, a bad day biking still better than a good day in an office. This will be resolved very soon.

C • Rubbing tire 7

Saturday May 28, 2016 #

Event: Sulphur Springs Trail Race

4 PM

Running (Trail) 1:33:19 18.73 km (4:59 / km) +371m 4:32 / km
ahr:161 max:179

With my nagging hamstring issues aggravated by anything resembling running "fast", I debated for quite a while dropping from the team. Unlike previous SS relays I hadn't done any speedwork leading up to this (due to hammy). However, I enjoy the team atmosphere and figured I'd try to make a conscious effort to dial it back a bit and also shorten my stride up to hopefully reduce the impact on my hammy.

Weather was the big story of the race, with temperatures in the upper 30s with the humidex. This was probably a good thing for me, while I don't usually do well in the heat early season, I knew this would force me to dial it back physically as my HR would be inflated due to the heat. I also get a bit worried about the cardiac effects of pushing too much in the heat. Almost all 3 DGL were an hour +/- behind predicted times 3/4 through their rosters.

After lollygagging with the DGL crew for a few hours, cheering on the 3 DGL teams it was my turn. Got the strap from the Griz and set off really wanting to keep a steady pace throughout. Last year I went out way too fast and I recall looking at my watch 20mins in thinking it would be 40mins and basically hanging on for the last 65 mins. This year time perception was never an issue and I didn't push as hard as last year, partly due to heat, partly due to injury. My avg HR was 8 bpm less than last year which is surprising given the heat; I figured it would be the same even though my time was slower this year. There were a few times where my head felt like it would explode due to throbbing heat but other than a few brief moments, in which I just slowed down a bit, it never got too bad for me. Perhaps my few times out this week earlier in the heat helped me for a quick adaption for race heat; in general I wasn't affected as much as others and while it certainly slowed me down, it never seemed too hindering.

So glad I ended up staying on the team. Unlike my race a few weeks ago in CO, much happier with my race this time around. My hammy doesn't feel great, but not too bad either. Gotta push through Raid Aran, IMMT and WT then rest it! I'm envisioning a very lazy fall (unless I can convince Wes/Scott to do a road marathon so we can all do Boston).

Thanks Trav for organizing another incredible relay!

C • Great job! 4

Friday May 27, 2016 #

6 AM

Swimming (Aldershot pool) 46:59 [2] 2.2 km (21:21 / km)

11 AM

Cycling (Tri bike) 1:01:56 34.03 km (33.0 kph) +165m
ahr:150 max:166

Steaming! To Old School Rd and back.

Thursday May 26, 2016 #

12 PM

Running (Road) 55:45 11.9 km (4:41 / km) +124m 4:27 / km
ahr:154 max:171 shoes: Newton Distance IV

Hot and muggy, body didn't respond well. Ran into Tom Martin while he biked home along Plains Rd coming from the Hammer, had a good chat. Another Burlingtonite to add to the BSMT crew!

6 PM

Cycling (Road) 1:39:39 47.54 km (28.6 kph) +470m
ahr:141 max:169

At least two completely clueless moronic drivers tonight. NP 216W.

Monday May 23, 2016 #

10 AM

Running (Trail) 1:01:59 11.31 km (5:29 / km) +364m 4:43 / km
ahr:145 max:175 shoes: Salomon Sense Ultra

The Grind with Hansel and Super followed up by lunch and radlers. Great weekend of weather!

Sunday May 22, 2016 #

12 PM

Cycling (Tri bike) 2:34:32 81.55 km (31.7 kph) +597m
ahr:135 max:157

Still some rubbing issues with the tri bike on any climb in the bottom ring or applying significant torque. 25mm might be too much given the tight geometry of my bike. Forgot to swap out the PM from the road bike.

Saturday May 21, 2016 #

1 PM

Running (Trail) 1:47:35 19.19 km (5:36 / km) +541m 4:55 / km
ahr:149 max:167 shoes: Hoka Bondi 4 Wide

Run with Mick on the usual trail running route. Great to have him in Burlington now.

C • pace 3

Friday May 20, 2016 #

9 AM

Cycling (Road) 4:06:36 120.09 km (29.2 kph) +1275m
ahr:142 max:168

Planned to ride the tri bike but thought the new 25mm wheels didn't find (turns out they were fine) so took the road bike on the hilliest route I knew. Tried to keep the effort pretty low other than the hills. A mix of the Halton Hilly Hundred and some of the Eramosa rive valley. Up to Kelso, Rockwood, Arkell, Moffat, Kilbride. Stunner of a day, the type of day I dream about all winter. NP 219W.

C • +1,275m is a solid bit of c... 7

1 PM

Running (Road) 30:53 6.46 km (4:47 / km) +54m 4:35 / km
ahr:156 max:169 shoes: Newton Distance IV

Brick run off the bike. Hammy tiiiiight.

Thursday May 19, 2016 #

12 PM

Cycling (Road) 54:01 27.96 km (31.1 kph) +163m
ahr:143 max:164

Quick ride at lunch from work. NP 215W.

Wednesday May 18, 2016 #

6 AM

Swimming (Aldershot pool) 54:29 [2] 2.5 km (21:48 / km)

12 PM

Running (Road) 59:47 13.06 km (4:35 / km) +49m 4:30 / km
ahr:158 max:173 shoes: Newton Fate

Easy effort but HR didn't agree.

Tuesday May 17, 2016 #

3 PM

Cycling (Road) 1:26:04 43.12 km (30.1 kph) +358m
ahr:137 max:170

NP 234W.

Monday May 16, 2016 #

2 PM

Running (Road/Trail) 44:48 9.79 km (4:35 / km) +39m 4:29 / km
ahr:145 max:166

Tried to keep it pretty light.

7 PM

Climbing (Indoor) 30:00 [1]

Sunday May 15, 2016 #

2 PM

Cycling (Kickr - Trainerroad) 1:56:40 50.06 km (25.7 kph)
ahr:141 max:160

Felt reasonably good, yet legs were shattered. NP 267W.

Saturday May 14, 2016 #

1 PM

Cycling (Road) 1:17:08 38.68 km (30.1 kph) +71m
ahr:125 max:167

To pick up the car after a late night out with the UK colleagues. Windy in every which way. NP 195W.

Friday May 13, 2016 #

7 AM

Swimming (Aldershot pool) 40:47 [2] 2.0 km (20:24 / km)

2 PM

Running (Road/Trail) 45:16 9.83 km (4:36 / km) +41m 4:31 / km
ahr:148 max:171 shoes: Newton Fate

Thursday May 12, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 50:50 21.35 km (25.2 kph)
ahr:130 max:159

NP 237W.

Wednesday May 11, 2016 #

12 PM

Running (Road) 1:17:39 [2] 16.24 km (4:47 / km) +44m 4:43 / km
shoes: Hoka Bondi 4 Wide

Post-conference before flight.

Sunday May 8, 2016 #

5 AM

Cycling (MTB) 44:09 6.28 km (8.5 kph) +287m
ahr:142 max:159

North backbone singletrack to fire road, much fun even for climbing. Stopped here to reset watch settings to ensure battery life.

6 AM

Cycling (MTB) 4:44:46 45.49 km (9.6 kph) +1193m
ahr:127 max:152

Epic day riding the trails of Arkansas Hills near Salida. Got up ultra early to make it to my conference in Denver on time. Amazing mix of backcountry fire roads and some of the best singletrack (descent down Cottonwood trail - WOW) I've ever enjoyed. If you get the chance to ride here - do so.

C • Looks Incredible! 5

C • great photos 2

Saturday May 7, 2016 #

Event: Collegiate Peaks Trail Run

4 AM

Running race (Trail) 4:16:41 43.43 km (5:55 / km) +1184m 5:12 / km
ahr:155 max:171 shoes: Hoka Bondi 4 Wide

Well, that didn't go very well.

Lead up was far from ideal, delayed flight, stressful work commitments (I'm that guy on the phone while they're trying to take off) and no in-flight entertainment (shitty UA). By the time I made it into Buena Vista it was near midnight and a 5:30am registration. Used to this with AR so not a big deal to get 3 hours sleep.

I went into this race with 2 options - give 100% potentially putting the rest of my (training) weekend at risk with recovery or 80% have fun and enjoy the experience. The plan was the latter of the two but once the canon fired I knew it would be difficult to hold back. Ah well f*ck it, let's do this.

As we sauntered out of town at a pretty relaxed pace I kept checking my HR which was quite high but I chalked up to the adrenaline of the race. I expected it to eventually settle in but it never really did. Once again I thought ah well f*ck it - I was pretty sure I could hold near a 160 HR for 4 hours in a race if need be. As we climbed the first big mountain I noticed very little power in my legs and I started getting passed. I was in the second pack but was caught and continued to get passed as the race progressed. Not something I'm familiar with as I'm usually decent pacing myself and picking up spots as the race proceeds.

I was only 90mins in and all enjoyment was gone, I was in a bad self loathing funk that never let up for the remainder of the race. Pure misery for 3 hours straight. I wasn't able to hold much of a pace without my HR skyrocketing. After the second climb I shuffled along downhill at a shitty pace to finish the race. There was even walking on near flats that could hardly be called an incline.

I suspect I had a less that good race due to altitude but I don't know the symptoms very well but it felt like I was performing at 90% of my usual training-level abilities for pace and climbing. If it happened at sea level I would just call it a bad day. So I'm not sure if it was the altitude or not but either way it sucked. My opinion on long distance running remains the same - any running longer than 3 hours sucks. Except in my case it was apparently 90mins.

2 PM

Cycling (MTB) 1:42:48 19.34 km (11.3 kph) +459m
ahr:137 max:160

After a few hours of self-pity and reflection I sucked it up and rented a MTB to ride the Monarch mountain trails in Salida. Thankfully I did, it was a huge morale booster and confirmed another one of my thoughts, why would anyone run when you can bike? Especially on the trail here - WOW. While I was still quite sore and tired the riding was so much fun.