Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hermes

In the 29 days ending Feb 29, 2012:

activity

time

miles

Road run

16:23:29

114.68

(8:35)

184.56

(5:20)

hot pilates

3:00:00

trail run

2:58:44

17.18

(10:24)

27.65

(6:28)

Hot Yoga

2:15:00

skate ski

1:55:00

circuit

1:35:00

Snowshoe

1:15:00

5.13

(14:38)

8.25

(9:05)

orienteering

42:00

3.48

(12:04)

5.6

(7:30)

core

20:00

Total

30:24:13

140.47

226.06

2:30

0:00

» now

Wednesday Feb 29, 2012 #

8 PM

circuit 45:00 [3]

- push-up, squat, bent over row, back extension, tricep dip, calf raise, abs, hamstring curl, lunge x 3

9 PM

core 20:00 [4]

Tuesday Feb 28, 2012 #

8 PM

Road run intervals 53:00 [4] 11.0 km (4:49 / km)

-warm up @ 6:40
-warm up @ 5:19
-km 3 @ 3:54
-km 4 @ 5:38
-km 5 @ 3:58
-km 6 @ 6:20
-km 7 @ 4:00
-km 8 @ 6:39
-km 9 @ 3:58
-km 10 @ 6:39
-km 11 @ 4:01

Sunday Feb 26, 2012 #

12 PM

skate ski 1:15:00 [3]

-beautiful ski at Scenic Caves
-still huffing and puffing...

Saturday Feb 25, 2012 #

11 AM

Snowshoe hills 1:15:00 [4] 8.25 km (9:05 / km)

-switchback climb times 3
-sunny and sweaty

Friday Feb 24, 2012 #

4 PM

skate ski 40:00 [3]

-black market skate ski

Wednesday Feb 22, 2012 #

4 PM

Road run (lsd) 2:10:15 [3] 25.0 km (5:13 / km)

-solid run, felt great running in new shoes
-Garmin gets points tonight for battery life (3km into my run it said low battery, it warmed me every 3 km but managed to hold out until 23km)
-I'd bet my life on my last 2km/pace

Tuesday Feb 21, 2012 #

hot pilates (pilalalalalates) 1:00:00 [3]

-sore

Monday Feb 20, 2012 #

4 PM

Road run 1:37:00 [3] 17.17 km (5:39 / km)

-Garbage Dump run with WandAR
-altered it to make it a wee bit longer but not to miss out on the King Road hill climb
-nice cruise along North Shore Blvd. hilly.
-Around the Bay?

8 PM

circuit 25:00 [3]

- push-up, squat, bent over row, back extension, tricep dip, calf raise, abs, hamstring curl, lunge x 3
- during The Bachelor, but that's besides the point

Sunday Feb 19, 2012 #

8 AM

orienteering race (Thomass) 42:00 [3] 5.6 km (7:30 / km)

-awesome morning in Earl Bales Park
-I still kept my handicap, maybe next time
-minor error before 6 as I missed a trail and continued on the road along the bridge...I'm happy to report I wasn't the oooonly who made that mistake
-I would like a thumb compass for my birthday
-I still feel off, ran tired and felt slow

Saturday Feb 18, 2012 #

9 AM

Hot Yoga 1:15:00 [2]

-i'm sick :(
-75 minutes of flow did nothing :(
-back to bed then run

4 PM

trail run 1:15:44 [3] 14.0 km (5:25 / km)

-hilly run through Bronte Creek
-first run thru BC since the sprain, nervous
-4 repeats (38 meters, not quite Huairasinchi!!)
-felt tired and slow
-gave the Salomons another try and I'm glad I did because they might be worthy of another go

Thursday Feb 16, 2012 #

5 PM

Road run (lsd) 2:16:00 [2] 25.4 km (5:21 / km)

-long run with Pretty Colette
-2 detours
-legs felt tired, but not sore
-ice bath

Wednesday Feb 15, 2012 #

5 PM

hot pilates 1:00:00 [3]

-still sore from Monday
-if only I could flex my hips...life would be so much easier

C • hips 3

Tuesday Feb 14, 2012 #

6 AM

Hot Yoga 1:00:00 [2]

-hips

5 PM

Road run tempo (and hills) 1:10:00 [3] *** 12.26 km (5:43 / km)
max:165

-VDay run, minus my Valentine
-2km warm up
-12 hill repeats
-7km tempo

-stretching

C • minus your Valentine... 2

Monday Feb 13, 2012 #

6 PM

hot pilates 1:00:00 [3]

-suppose to be hills, but today was the 100th Day of grade 1
-epic celebrations call for a tired teacher
-switched with tomorrows workout

Sunday Feb 12, 2012 #

5 PM

Road run 40:00 [3] 7.7 km (5:12 / km)

-windy cruise along mainway and thru the orchard
-a nasty headwind is still better then report cards

6 PM

circuit 25:00 [3]

- push-up, squat, bent over row, back extension, tricep dip, calf raise, abs, hamstring curl, lunge x 3

Friday Feb 10, 2012 #

6 PM

Road run 51:14 [3] 9.81 km (5:13 / km)

-road run motivated by homemade pizza
-felt light and fresh after Wednesday's run
-thank-you ferrous gluconate

Thursday Feb 9, 2012 #

5 AM

Road run 55:00 [3] 10.0 km (5:30 / km)

- door to door Milcroft loop
-no garmin makes for approximate times

Wednesday Feb 8, 2012 #

7 PM

Road run 1:51:00 [3] 20.02 km (5:33 / km)

-steady pace, felt great
-compression socks are still on
-should be easy to add some kms in, maybe the base from the fall is still lingering...

Monday Feb 6, 2012 #

7 PM

Road run intervals 1:06:00 [4] 13.01 km (5:04 / km)

- 13km
1k warm up @5:24
1k @ 4:32
1k @ 5:58
1k @ 4:36
1k @ 5:40
1k @ 4:24
1k @ 5:43
1k @ 4:03
1k @ 5:53
1k @ 4:23
1k @ 5:58
1k @ 4:13
1k cool down @ 6:19
- awesome effort, my calves are fried

C • Is this what speed work wit... 3

Saturday Feb 4, 2012 #

3 PM

Road run 46:00 [3] 8.19 km (5:37 / km)

-grassy trails through Bronte Creek
-5 good hill repeats

C • Good you got out & didn't r... 5

Friday Feb 3, 2012 #

5 PM

Road run 1:15:00 [3] 14.0 km (5:21 / km)

Thursday Feb 2, 2012 #

5 AM

Road run 53:00 [3] 11.0 km (4:49 / km)

Wednesday Feb 1, 2012 #

6 PM

trail run 1:43:00 [2] 13.65 km (7:33 / km)

- Great trail run/chats with friends, once I made it
- taped the ankle again (a la youtube) but used proper tape this time and managed to get away with no chaffing
- one tough bail and my lights went out half an hour in :( otherwise, perfect night

C • Leukotape 5

C • Lights 4

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