Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hermes

In the 30 days ending Nov 30, 2015:

activity	#	time	miles	km	+m
Road run	14	10:23:50	68.1	109.59
biking	6	6:37:36	18.08	29.1
orienteering	2	6:22:00	19.88	32.0
Other	12	5:18:46
trail run	2	2:50:00
Total	32	31:32:12	106.06	170.69

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Monday Nov 30, 2015 #

6 PM

biking (Indoor trainer) 55:00 [4]

-Warm up
-4 rounds of:
5min Z4
2:45 mountain climbers
-Cool

Saturday Nov 28, 2015 #

1 PM

trail run 1:48:00 [3]

Beeeeautiful run in Pretty River. Brought last years snowshoe map just in case.

Played around and then went to look for Bob (good thing I had the map!)

Other 35:00 [3]

Mix of running and off trail bushwhacking while Bob finished up his mapping.

Friday Nov 27, 2015 #

5 AM

Other (Yoga) 16:00 [2]

Flexibility series (for fb it's more like 5:30)

6 PM

biking (Indoor trainer ) 1:13:00 [3]

Warm up
5min pyramid
Cool
Good times.

Thursday Nov 26, 2015 #

5 PM

Road run hills 38:20 [4] 6.4 km (5:59 / km)

Should have been more than one climb but it got sketchy in a hurry.

1xscenic caves with a little toodle around the bottom before and after. With Bob and I could not hang on for the life of me.

C • A woman of extremes! 6

Other (Yoga) 15:00 [2]

Balance

Other (Yoga) 16:00 [2]

Flexibility series.

Wednesday Nov 25, 2015 #

5 AM

Other (Yoga) 15:00 [2]

Balance - this one is tough.

C • I hope that was 6

Tuesday Nov 24, 2015 #

6 PM

biking (Indoor trainer) 45:00 [2]

Easy spin - legs tired from Monday
Z2
Warm and cool not included

Other (Yoga) 26:00 [2]

W/Bob

Monday Nov 23, 2015 #

5 AM

Other (Yoga) 15:02 [2]

Yoga - balance

7 PM

Road run intervals 44:46 [4] 8.2 km (5:28 / km)

Warm
Chase intervals
3:45, 3:50, 3:50 ish with a much better recovery this time in between. (Average recovery @6:28)
Cool

Sunday Nov 22, 2015 #

6 PM

Other 26:00 [2]

Yoga - low back. Making progress and feeling a big difference in my running stride.

Other 16:00 [2]

Yoga - balance...inspired by the purchase of my new classic skis. It can snow a boat load now!!

C • didn't it? 6

Saturday Nov 21, 2015 #

12 PM

Road run 1:27:00 [3] 17.29 km (5:02 / km)

Thornbury, Clark, grey road 2, 24 Sideroad and home via Clarksburg

Friday Nov 20, 2015 #

5 PM

Road run 40:38 [3] 8.2 km (4:57 / km)

Now I go and binge on birthday treats at Northwinds Brewery!

Thursday Nov 19, 2015 #

6 PM

Road run 51:49 [3] 10.6 km (4:53 / km)

Tbury Clarksburg return
3xMarsh

Other (Yoga) 26:00 [2]

So good after a run

Wednesday Nov 18, 2015 #

6 PM

Other (Yoga) 26:44 [2]

Sticking to it.

Bobby almost has the wheel.

Tuesday Nov 17, 2015 #

4 PM

Road run 35:08 [3] 7.2 km (4:53 / km)

With Cait - she's training for Boston so I'll tag along and live oh so vicariously.

From Camperdown to GP. 2xGP

GPS only picked up my second repeat likely because I didn't get to the exact end of the segment on the first climb- it felt like a good effort too since I was tasting blood. Sure sure...

Sunday Nov 15, 2015 #

1 PM

biking (MTB) 1:04:00 [3]

W/Bob

7 PM

Other (Yoga) 26:00 [2]

Saturday Nov 14, 2015 #

5 PM

Road run 42:33 [3] 8.3 km (5:08 / km)

Road chase w/ Bob @ 4:27, 4:25, 4:28
Recovery @ 5:07, 5:02, 5:24 (silly)
Must recover slower so my return output is faster. Oh well.

Friday Nov 13, 2015 #

5 AM

Other (Yoga) 26:00 [2]

Hip series. It's possible this is getting harder.

Thursday Nov 12, 2015 #

5 PM

Road run 48:41 [3] 9.5 km (5:07 / km)

Apres work with Cait. No goodies.

Wednesday Nov 11, 2015 #

6 PM

Road run 33:43 [3] 6.7 km (5:02 / km)

Tuesday Nov 10, 2015 #

6 PM

biking (Indoor trainer) 1:05:00 [3]

Warm @10min
50 min @ tempo w/top 40 Pop - One Direction. Yeah!
Cool @5min

7 PM

Road run 21:39 [3] 4.4 km (4:55 / km)

Run off the bike. Not as easy in the cold

Sunday Nov 8, 2015 #

Event: Raid the Hammer ADVENTURE RUN

orienteering (Raid the Hammer) 5:18:00 [3] 32.0 km (9:56 / km)

Raid the Hammer with Nicky and Julia as team Justin Time (in honour of our handsome new Prime Minister)

Moving time 5:18
Elapsed time of 6:35 (we probably discussed things way too much!!)

We had a blast because we made it very clear from the beginning that this was an opportunity to learn together. super proud of our accomplishment because I year ago I would have never agreed to this! Nicky and Julia were rockstars!

Take aways:
-Navigating is hard
-Contour lines are mean
-The right teammates are crucial to success
-I'm still unsure of what a 'gully' is
-Looking at a map all day hurts your head

Funny enough, I'm so happy with our day. We short coursed our team because we missed the bridge at CP 11 and ended up on Rock Chapel Road. (Yes! This really happened). Also, we were always able to get ourselves back on track, we just moved a bit slower.

Thanks to the girls for an awesome day and many thanks to Hammer, Meghan, Patrick and crew for all their efforts!

Saturday Nov 7, 2015 #

biking (MTB) 1:35:36 [3] 29.1 km (18.3 kph)

Hilton Falls with Doubledown. Beautiful crisp fall ride and I was sucking wind the entire time. Finished with a magical cappuccino at Flying Monkey.

Friday Nov 6, 2015 #

5 AM

Road run 36:00 [3] 6.8 km (5:18 / km)

Morning trot in the dark.

Thursday Nov 5, 2015 #

Road run 50:59 [3] 8.3 km (6:09 / km)

60:40 road and trail
Quick loop via Blue Monutain Inn, Scenic Caves (Not this time, Mrs. J), across the top and down via Village Way. It was a slippery mess and I felt sad that my pretty road shoes were getting muddy.

Wednesday Nov 4, 2015 #

6 PM

Road run 38:34 [3] 7.7 km (5:01 / km)

Thornbury Clarksburg return. Almost crapped my pants running by the storage place. Why is it so spooky?

Tuesday Nov 3, 2015 #

4 PM

orienteering 1:04:00 [2]

Easy O practice in Loree. Kept it safe with trails and easy bearings.

Hunters in Loree? That's new.

C • Hunters 3

C • Hunters 1

Monday Nov 2, 2015 #

5 PM

Road run 54:00 [3]

Easy run with Cait @ 5km

Then w/ Gbay Club @ 4km

Nice recovery pace.

8 PM

Other (Yoga) 34:00 [2]

Stretch/roll out followed by yoga

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