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Attackpoint AR - performance and training tools for adventure athletes

Training Log: Bash

In the last 7 days:

activity # timemileskm+m
  Running3 3:27:06 17.21(12:02) 27.7(7:29) 398
  Strength & Mobility5 1:35:00
  Trekking1 28:03 1.27(22:02) 2.05(13:41) 36
  Total8 5:30:09 18.49 29.75 434
averages - sleep:7

Tuesday Mar 19 #

4 PM

Running (Trail) 1:02:37 intensity: (1:10 @1) + (11:52 @2) + (31:08 @3) + (16:45 @4) + (1:42 @5) 8.16 km (7:40 / km) +164m 6:58 / km
ahr:138 max:167 slept:8.0 shoes: Salomon XR Crossmax CS pink/gr

Another Kahtoola run around Palgrave West with AdventureDog. Today's conditions were more of a mixed bag. There was some glare ice, often with water flowing over it, but I ran through more slush, soft snow and deep, frigid puddles hiding under thin, breakable ice. At first I was disappointed that my legs felt so heavy after yesterday's run felt so good. Then I decided I could officially blame the conditions - too much sinking into slush with nothing to push off against. Even so, it was another beautiful, sunny day in the woods. I'll take slush over ticks any day! (Although the temperature has been in the right range for ticks this week too. Boo.)

Monday Mar 18 #

2 PM

Running (Trail) 1:24:29 intensity: (2:47 @1) + (29:15 @2) + (36:32 @3) + (14:17 @4) + (1:38 @5) 11.29 km (7:29 / km) +234m 6:47 / km
ahr:135 max:159 slept:6.5 shoes: Salomon S-Lab Wings 8

Kahtoola run around the glaciers of Palgrave East and West. My cold is fading nicely so we'll see if this kicks it back into gear. Hopefully not - I felt pretty good out there.

It was my first run with a heart rate monitor in a long, long time. In our early days of AR, I got into HR training for a couple of years but I was able to estimate my HR pretty accurately after awhile so it didn't seem worth measuring it anymore. I'm only guessing at my current max heart rate but based on when I started to go anaerobic, I think my estimate is pretty close (HRmax around 165-ish). Today wasn't a good day to push the limits.

This is 'Bent's photo from his commute today on the same trails.

Sunday Mar 17 #

4 PM

Strength & Mobility 20:00 [1]
slept:7.5 (sick)

Cold is improving. Maybe I can run tomorrow.

Saturday Mar 16 #

Strength & Mobility 15:00 [1]
slept:6.0 (sick)

Still trying to shake this chest cold. Fortunately, foothab doesn't raise the heart rate much so it's OK.

Friday Mar 15 #


Do a plank for RBG! :)

“RBG planks day in and day out so that SHE. CAN. KEEP. DISSENTING. I mean, come on, what would we do without her?!”
9 AM

Strength & Mobility 15:00 [1]
slept:8.0 (sick)

Foothab. Cold is pretty bad now. Ugh. I really need a long run this weekend with my race just 4 weeks away but it may not happen.

Thursday Mar 14 #


Interesting letter from Subaru about my 2013 Outback: an urgent air bag recall. When I read about the potential problem - an explosion hurling shrapnel into the vehicle's occupants - I figured I would get it fixed soon. Then I read the letter in more detail. They don't actually have a fix yet so in the meantime, I'm not supposed to let anyone ride in the passenger seat. Wow. This applies to several Subaru models (Legacy, Outback, Forester) in the 2010-2014 model years - and some other vehicle brands too.
9 AM

Strength & Mobility 15:00 [1]

12 PM

Trekking (Trail and Off-Trail) 28:03 [1] 2.05 km (13:41 / km) +36m 12:35 / km
ahr:97 max:112 slept:6.5 (sick)

My cold is worse so I googled the latest science on whether I should do today's scheduled 10K run. It sounded like a hike might be beneficial to my immune system but a run would delay my recovery and possibly cause cardiovascular issues. So I used the opportunity to pair the HR monitor with the Suunto Ambit 3 I bought awhile ago; it's about time I did some HR training again. (That's the main reason I'm logging this.) I have no idea what my max HR is anymore so I'll have to do some informal testing. I took BazingaDog, which I can't do when I'm running because he is so powerful. With Kahtoola Microspikes, I was able to keep him in check. It was raining lightly the entire time. Tonight we're supposed to get severe thunderstorms. I'm not quite ready to let go of winter but this might do it for me.

Wednesday Mar 13 #

Strength & Mobility 30:00 intensity: (15:00 @1) + (10:00 @3) + (5:00 @4)

Half foothab and half TRX - just a short test of a temporary location for it in our workout room. There was a little too much furniture near the doorway in the bedroom to make it work there. (I know Cristina wants to be kept in the loop!) There's a better area in the workout room if we install a ceiling hanger. For now, I've "borrowed" the hanger for one of 'Bent's pull-up handles so he'll be limited to one-armed pull-ups over the next while.

Running (Treadmill) 1:00:00 [3] 8.25 km (7:16 / km)

I wasn't feeling great so it seemed wise to stay home in case I had to bail. I got through the run but it definitely didn't make me feel better. AdventureDog is afraid of the treadmill so he wasn't happy either.

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