Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hermes

In the 29 days ending Feb 29, 2016:

activity

time

miles

xc ski

12:46:35

biking

6:29:00

Road run

6:05:00

29.52

47.5

trail run

5:10:57

7.83

12.6

Snowshoe

2:40:00

Other

2:15:00

Strength Training

2:03:28

Total

37:30:00

37.34

60.1

2:40

0:00

» now

Sunday Feb 28, 2016 #

Event: Stars W.A.R. (Winter Adventure Race)

10 AM

Snowshoe (Stars WAR) 1:08:00 [4]

First half of the Stars WAR with Bob. Thought we could start on foot but right at the gun we were corrected by Tiny and thank god we were because we definitely needed them off trail. Back on trail for the remainder and carried the shoes.

xc ski (Skate) 1:32:00 [5]

Could you have asked for a better day to be outside?! Slower moving on the skis but I still managed to find a new max. HR! I think I really enjoyed this but I know I won't be doing a loopet anytime soon - too painful!

Excellent day in the sunshine with my Huz and very pleased with our wine score! So great to see everyone out in sun too.

C • painful?!? 2

Saturday Feb 27, 2016 #

3 PM

xc ski (Classic) 1:11:00 [3]

Super fun ski with Funderstorm and Jennifer. Highlight for me was finally getting to enjoy a hot chocolate in the warming hut. I've dreamed about that moment...

I just love classic skiing!

Friday Feb 26, 2016 #

xc ski (Classic) 1:51:00 [3]

Squeaked in some warm sunshine. Bliss.

Thursday Feb 25, 2016 #

5 PM

biking intervals (Indoor trainer) 1:15:00 [3]

Warm/cool
4x10min @ Z3...same as Tuesday.

Strength Training (Circuit ) 19:28 [3]

3 rds for time
Banded PU, squat @25lbs, burpees, thruster @25lbs, lunges, box jump, Vups,
Cash out: ME plank @4:38

Strength Training 12:00 [3]

PU progression

Tuesday Feb 23, 2016 #

Road run intervals 52:00 [4] 10.4 km (5:00 / km)

1km intervals with 1km recovery
Bob decided to do the first 2 uphill on 33 Sideroad. Yuck.
@4:20, 4:28, 3:52, 3:46, 3:50

Average recovery @ 5:36

Monday Feb 22, 2016 #

5 PM

biking intervals (Indoor trainer) 1:15:00 [3]

Warm 10 min
4x10min @Z3 w/ 5 min recovery
Cool 15 min

Strength Training 36:00 [3]

Focus on squat technique

4 rds of 25 Vups 25 bench press w/25lbs wreck bag

PU progression

Sunday Feb 21, 2016 #

3 PM

xc ski (Classic) 1:27:00 [3]

C • How were the ski conditions? 8

Saturday Feb 20, 2016 #

8 AM

Road run 1:54:00 [3] 19.4 km (5:53 / km)

This run gets me every single time. Windy and hilly but a good old HTFU run never hurt anyone.

Picked up in Banks for a quick post run ski.

10 AM

xc ski (Skate) 37:00 [3]

Quick skate date before the car handoff.

Bob gets the downhill run home but into the wind. He also got the sleep in...

Friday Feb 19, 2016 #

7 PM

Other (Yoga) 26:00 [2]

W/huz

Strength Training (Knees to bar progression) 14:00 [2]

+ hs progression

Arms are officially chewed but I've almost got a strict pull up - holla!

C • Pull-up. 3

Thursday Feb 18, 2016 #

7 PM

biking (Indoor trainer) 1:05:00 [2]

Z2
Cool down @ 5min

Strength Training 42:00 [3]

W/ 25 lbs wrecking back
Back squat
Bench press
Forward/back lunge
Vups

Pull up progression

Wednesday Feb 17, 2016 #

5 PM

xc ski (Classic) 1:16:00 [3]

xc ski (Classic) 26:00 [3]

Monday Feb 15, 2016 #

1 PM

xc ski (Classic) 1:31:35 [3]

Sunday Feb 14, 2016 #

12 PM

xc ski (Skate) 1:18:00 [3]

Bliss.

xc ski (Classic) 55:00 [3]

With Bob. More blue ski bliss.

Saturday Feb 13, 2016 #

9 AM

xc ski (Skate) 42:00 [3]

C • skate ski?!! 3

1 PM

biking (Indoor trainer) 1:30:00 [2]

Friday Feb 12, 2016 #

6 PM

biking (Indoor trainer) 50:00 [4]

4min pyramid
Warm/cool @ 15:00

So. Much. Snow!

Other (Strength) 21:00 [2]

PU progression

Pose plank

Thursday Feb 11, 2016 #

5 AM

Other 22:00 [2]

Pull up progression
Knees to bar progression

All while waiting for the snow day that never was.

5 PM

Snowshoe hills 1:32:00 [3]

Hills with Bob via GP, Camperdown, Loree and return.

Tuesday Feb 9, 2016 #

5 PM

trail run 57:57 [3]

Upper Loop and a half of Loree.

6 PM

biking (Indoor trainer) 34:00 [3]

I'm currently only motivated to bike by tapas and red wine.

C • while on the bike? 2

Monday Feb 8, 2016 #

6 PM

Road run intervals 42:00 [4] 8.2 km (5:07 / km)

4x1km @~3:55-4:00 w/ 1km recovery @5:05-5:15

W/Bob - he's running quick!

Other 20:00 [2]

Foam roll
Stretch
Core

Sunday Feb 7, 2016 #

8 AM

trail run 1:29:00 [3] 12.6 km (7:04 / km)

Switchback with Cait and Francois. Nice that I convinced them to run trail!

C • trail run?!?! 1

Saturday Feb 6, 2016 #

10 AM

trail run 2:02:00 [3]

Slippery run via Camperdown, Apline, Loree and back via 21 side road. Bob showed off some fun new trails in Loree but at that point I had enough and I wasn't the greatest company.

C • shoulda come skiing 4

Thursday Feb 4, 2016 #

6 PM

Road run 50:00 [3] 9.5 km (5:16 / km)

Colligwood loop with Sweet Shannon.

C • are you skiing tomorrow? 5

Wednesday Feb 3, 2016 #

6 PM

Road run 1:05:00 [3]

Hills

Other (Strength) 26:00 [3]

Squat jump burpees
Around the world
Alter. Forward lunge
Clean
Back squat
Bent over row
Thrusters
Wrek run
3 rds of 45 secs. 15 rest w/ bag

Tuesday Feb 2, 2016 #

5 PM

trail run 42:00 [3]

Loree. No pizazz this evening and super icy!

Monday Feb 1, 2016 #

Road run intervals 42:00 [5]

Descending intervals with Bob. Had planned to stay with him as long as possible. Made it to 5/8km.

Started at 5:15 and descended by 15 seconds. Not terribly inconsistent considering I didn't use a watch and the route has some annoyingly punchy hills.

Way to ease into running...

5 PM

Other (Strength) 20:00 [3]

Pull up progression
Plank

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