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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Cycling11 18:05:55 356.21(19.7/h) 573.26(31.7/h) 2421
  Running11 8:35:48 62.87(8:12) 101.18(5:06) 1282
  Swimming3 2:18:10 16.16(8:33) 26.0(5:19)
  Weights/core4 1:40:00
  Gym machine1 30:00 1.18(25:29) 1.89(15:50)
  Total27 31:09:53 436.41 702.33 3703
  [1-5]27 31:07:52
averages - sleep:3

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Monday Oct 31, 2016 #

11 AM

Running (Treadmill) 45:00 intensity: (1 @1) + (1:00 @2) + (32:13 @3) + (11:41 @4) + (5 @5) 9.81 km (4:35 / km)
ahr:155 max:167 shoes: Newton Fate

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

Sunday Oct 30, 2016 #

12 PM

Cycling (Kickr - Trainerroad) 2:00:00 intensity: (13 @0) + (19:03 @1) + (1:24:33 @2) + (16:11 @3) 68.09 km (34.0 kph)
ahr:133 max:155

During the boys nap watching a few 30 for 30's. Icefall. NP 205W.

Saturday Oct 29, 2016 #

1 PM

Cycling (Kickr - Trainerroad) 1:30:00 intensity: (21 @0) + (19:43 @1) + (42:46 @2) + (23:30 @3) + (3:40 @4) 51.89 km (34.6 kph)
ahr:133 max:165

Over nap time. Columbine. NP 223W.

Thursday Oct 27, 2016 #

6 AM

Running (Road) 40:02 [2] 8.24 km (4:52 / km) +30m 4:46 / km
ahr:137 max:159 shoes: Newton Distance IV

Easy run in the AM darkness along the Bayshore trail again.

Tuesday Oct 25, 2016 #

5 PM

Running (Road) 44:35 intensity: (7:34 @2) + (6:39 @3) + (30:22 @4) 9.87 km (4:31 / km) +30m 4:27 / km
ahr:166 max:224 shoes: Newton Distance IV

Along the Bayshore trail while in SF for work. HR monitor all f-ed up.

Monday Oct 24, 2016 #

7 AM

Swimming (Aldershot pool) 49:50 [1] 22.0 km (2:16 / km)

Sunday Oct 23, 2016 #

1 PM

Cycling (Kickr - Trainerroad) 1:30:00 intensity: (4 @0) + (28:10 @1) + (21:36 @2) + (40:05 @3) + (5 @4) 50.79 km (33.9 kph)
ahr:135 max:158

Antelope. NP 218W.

Saturday Oct 22, 2016 #

11 AM

Running (Trail) 1:05:19 intensity: (16 @0) + (6 @1) + (22:27 @2) + (27:58 @3) + (11:36 @4) + (2:56 @5) 11.42 km (5:43 / km) +427m 4:49 / km
ahr:150 max:171 slept:3.0 shoes: Salomon S-lab Speed

GTT on a few hours sleep while up all night with pukey kids. Felt like shit unsurprisingly.

Friday Oct 21, 2016 #

7 AM

Swimming (Aldershot pool) 44:19 [1] 2.0 km (22:10 / km)

2 PM

Cycling (Kickr - Trainerroad) 1:15:00 intensity: (4 @0) + (12:30 @1) + (45:25 @2) + (17:01 @3) 45.11 km (36.1 kph)
ahr:136 max:155

Seneca Rocks. NP 214W.

Thursday Oct 20, 2016 #

11 AM

Running (Treadmill) 29:59 intensity: (6 @0) + (7 @1) + (5:33 @2) + (24:09 @3) + (4 @4) 5.94 km (5:03 / km)
ahr:150 max:158 shoes: Newton Fate

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

Wednesday Oct 19, 2016 #

7 AM

Swimming (Aldershot pool) 44:01 [2] 2.0 km (22:01 / km)

11 AM

Cycling (Road) 1:38:10 intensity: (6:14 @1) + (41:52 @2) + (39:39 @3) + (10:25 @4) 46.27 km (28.3 kph) +542m
ahr:144 max:165

The hilly loop on a beautiful fall day.

NP 214W.

Tuesday Oct 18, 2016 #

11 AM

Running (Road/Trail) 47:31 [2] 9.78 km (4:52 / km) +53m 4:44 / km
shoes: Newton Fate

Easy run to take it easy on the hamstring.

Saturday Oct 15, 2016 #

4 PM

Running (Trail/road) 44:44 intensity: (1 @0) + (3:12 @1) + (25:43 @2) + (14:57 @3) + (51 @4) 6.26 km (7:09 / km) +192m 6:12 / km
ahr:140 max:159 shoes: Salomon S-lab Speed

Exploring around Bronte after a day with NHAC.

Friday Oct 14, 2016 #

12 PM

Cycling (Road) 2:08:12 intensity: (1:19 @1) + (26:14 @2) + (59:16 @3) + (38:37 @4) + (2:46 @5) 62.11 km (29.1 kph) +732m
ahr:153 max:171

Up to the Flying Monkey for a butter tart and latte. Near disaster as the BT was hiding raisins within! Luckily only a few which I managed to extract successfully before diving in.

NP 217W.
C • Pecans 6

Thursday Oct 13, 2016 #

12 PM

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

Gym machine (Eliptical) 30:00 intensity: (25:38 @1) + (4:22 @2) 1.89 km (15:50 / km)
ahr:115 max:125 shoes: Newton Fate

Wednesday Oct 12, 2016 #

12 PM

Running (Road/trail) 45:51 intensity: (11 @0) + (1:49 @2) + (14:08 @3) + (25:47 @4) + (3:56 @5) 9.78 km (4:41 / km) +43m 4:35 / km
ahr:158 max:173 shoes: Newton Fate

Tuesday Oct 11, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (21 @0) + (12:09 @1) + (24:11 @2) + (23:19 @3) 31.5 km (31.5 kph)
ahr:137 max:154

Mount Field. NP 224W.

Sunday Oct 9, 2016 #

10 AM

Running (Trail) 1:04:16 intensity: (1 @1) + (30:32 @2) + (22:50 @3) + (9:41 @4) + (1:12 @5) 11.29 km (5:41 / km) +410m 4:49 / km
ahr:147 max:171 shoes: Salomon S-lab Speed

Beauty day, perfect running weather in Grindstone. Run felt great for once.

Saturday Oct 8, 2016 #

10 AM

Cycling (Road) 2:59:13 intensity: (5 @0) + (4:08 @1) + (2:01:25 @2) + (50:55 @3) + (2:40 @4) 88.37 km (29.6 kph) +840m
ahr:141 max:164

Easy ride out to St George Brown Dog cafe for the usual. Stiff headwind on the way out but great on the way back. Saw a coyote and hawk (separate spots) on Snake, very close up which was cool. NP 211W.

Friday Oct 7, 2016 #

12 PM

Cycling (Kickr - Trainerroad) 1:30:00 intensity: (3:21 @1) + (1:26:38 @2) + (1 @3) 50.13 km (33.4 kph)
ahr:131 max:147

Andrews. NP 200W.

Thursday Oct 6, 2016 #

12 PM

Running (Road/trail) 46:25 intensity: (3 @1) + (1:06 @2) + (14:31 @3) + (23:14 @4) + (7:31 @5) 9.81 km (4:44 / km) +52m 4:36 / km
ahr:160 max:177 shoes: Newton Fate

EZ run; too bad the heart rate didn't agree.

Wednesday Oct 5, 2016 #

12 PM

Cycling (Road) 1:05:20 intensity: (3:24 @1) + (31:00 @2) + (26:04 @3) + (4:52 @4) 32.32 km (29.7 kph) +308m
ahr:145 max:164

Quick spin in between meetings. NP 215W.

Tuesday Oct 4, 2016 #

12 PM

Running (Road) 42:06 intensity: (19 @0) + (9 @1) + (5:09 @2) + (26:15 @3) + (10:10 @4) + (4 @5) 8.97 km (4:42 / km) +45m 4:35 / km
ahr:156 max:167 shoes: Newton Distance IV

Across town to pick up the car along the surprisingly beautiful Burlington waterfront and paved trails.
C • OK, OK 7

Monday Oct 3, 2016 #

11 AM

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

Sunday Oct 2, 2016 #

1 PM

Cycling (Kickr - Trainerroad) 1:30:00 intensity: (3:11 @1) + (1:25:06 @2) + (1:43 @3) 46.67 km (31.1 kph)
ahr:136 max:151

Time to get off the couch I 'spose. TR: Andrews. NP 200W.

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