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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Hermes

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  trail run9 14:35:14 24.48 39.4
  biking10 11:23:06 13.17 21.2
  Paddle2 5:42:00
  yoga9 3:54:00
  Strength Training5 3:02:00
  Road run4 2:49:00 15.74 25.33
  Total35 41:25:20 53.39 85.93

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Sunday Oct 30, 2016 #

yoga 26:00 [2]

Saturday Oct 29, 2016 #

9 AM

yoga 26:00 [2]

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

Warm
3x10min at z4 w/5 min recovery
Trying to sweat this thing out.
Cool down

Friday Oct 28, 2016 #

5 AM

yoga 26:00 [2]

So sick but better now I guess.

Wednesday Oct 26, 2016 #

5 PM

Road run 42:00 [3]

Freshie at Camperdown x 3 with a lovely loop around the block each time. It's chilly tonight!

Tuesday Oct 25, 2016 #

7 PM

biking (Indoor trainer) 1:02:00 [4]

Warm

Pyramid to 6minutes with 30 second test between minutes. 5 min recovery at the top.

Cool

Monday Oct 24, 2016 #

biking 40:00 [2]

Easy spin. Z2
5 AM

yoga 26:00 [2]

Sunday Oct 23, 2016 #

9 AM

trail run 1:25:00 [4]

Sooooo pretty in Dudas Valley!

I learned something new today...I can't keep up with Bob while he bushwhacks!
C • That's because 16

Saturday Oct 22, 2016 #

12 PM

Paddle 2:12:00 [3]

Upstream from Heathcote to Epping Bridge then return downstream. No reprieve downstream as the headwind was brutal. I wouldn't want to paddle in anything colder than that - I was frozen coming down.

Husband of the year picked me up with hot coffee and almost perfect timing. How awesome is that?!

Felt so great to get this one in.
C • Great Stuff! 2

Friday Oct 21, 2016 #

5 PM

biking (MTB) 1:51:00 [3]

Meaford via 33, 7sideroad (which is currently spectacular with all the colours) and grey road 12. Home along the rail trail. Ran into about 30 minutes of darkness which wasn't terrible along the GT.
C • Nicely done!! 2

Thursday Oct 20, 2016 #

8 PM

Road run 24:00 [3] 5.0 km (4:48 / km)

In the rain and in cotton.
9 PM

yoga 26:00 [2]

Wednesday Oct 19, 2016 #

5 AM

Strength Training 34:00 [2]

Arms
Core
Back

Foam rolling - tight legs from run
6 PM

biking (Indoor trainer) 1:00:00 [4]

10 minute warm
5 min pyramid w/30 second recovery in between
Inte recovery at the top
10 min. cool

Tuesday Oct 18, 2016 #

4 PM

Road run 55:00 [3] 10.13 km (5:26 / km)

2x km at warm up
4x 1km @ < 4:00/km w/ recovery @ ~6:00/km
Cool down

Sunday Oct 16, 2016 #

3 PM

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

Strength Training 40:00 [2]

Legs
Core
Legs

Saturday Oct 15, 2016 #

10 AM

Paddle 3:30:00 [2]

Upstream on the Notty from Edenvale with fb and DD11. Ahhhhhmazing day and being cold was never an issue (likely because I was way overdressed).

We're so lucky to get to do these things.
C • warm? on a paddle in October!! 3

Friday Oct 14, 2016 #

6 PM

trail run 2:35:30 [3]

Trail run at Hockley Valley with Spirit then we went on a date. Good times and perfect trail running conditions. Fall is the best. The end.

Thursday Oct 13, 2016 #

5 AM

yoga 26:00 [2]

5 PM

trail run 24:00 [3]

Quick loop around 1/2 the top of Loree while waiting for Cait.
6 PM

trail run 42:00 [3]

W/ Cait

Wednesday Oct 12, 2016 #

7 PM

biking intervals 55:00 [4]

Warm
3x10 min @z4 w/5 min rest
Cool

Battled with the motivation when one of us got to watch Survivor w/popcorn while the other didn't.
C • Survivor 6

Strength Training 35:00 [3]

Lunges for days.

Arms and core. Yuck.

Tuesday Oct 11, 2016 #

4 PM

trail run hills 35:00 [3]

@ Cascade before GTRC

Monday Oct 10, 2016 #

Strength Training 43:00 [3]

3 rds @ 60 seconds
Jumps
OH squats
Dumbbell runs
SU's
KB swings
Rest

18 min

Squats 25-25-25-25
Lunges 15-15-15-15 alternating
Roll @ 5min
4 PM

biking 1:10:57 [3]

Spinning out the legs from Saturday. Poor Bob, he has the stilt legs. The worst!

Sunday Oct 9, 2016 #

yoga 26:00 [2]

Yowza!

Saturday Oct 8, 2016 #

4 PM

trail run 6:54:00 [3] 38.0 km (10:54 / km)

Cabot head loop. The start: Me - "I have that funny nervous feeling in my tummy." Bob - "yeah, you should." Excellent. Started with 10km of gnarly coasteering that took almost 3 hours. Some re-routing from the coast which had us moving pretty slow in the thick bush. Made it to Highdump without having to swim (we figured there would be about 2-3). At km 34 we both went into the paincave all the way to the car. Excellent training and even after years of summers on the peninsula, the stunning scenes still get me.
C • must have been spectacular! 3

Thursday Oct 6, 2016 #

5 AM

Strength Training 30:00 [2]

Lunges, squats, KB swings, superman, squats recover, repeat
5 PM

trail run 1:04:00 [3]

Loree while Bib biked. Legs felt decent but still kept it cruisey. 1xGP
C • how is Bib these dayz? :-) 4

Wednesday Oct 5, 2016 #

5 PM

biking (MTB) 24:20 [3] 8.3 km (20.5 kph)

trail run 9:02 [3] 1.4 km (6:27 / km)

biking (MTB) 40:24 [3] 12.9 km (19.2 kph)

Tuesday Oct 4, 2016 #

5 AM

yoga 26:00 [2]

Better keep it going while my back feels great.

Strength was on the agenda but that will have to happen tonight.

Remember when my mornings and evenings didn't consist of scholastic book orders, nagging for permission slips and blogging about frog inquiry?! Me neither...I'm off to the apple orchard today with 26 Littles. You know you're jealous.
C • Actually.... today.... 4
4 PM

Road run 48:00 [3] 10.2 km (4:42 / km)

Solo rip before GTRC gravel for days.

Monday Oct 3, 2016 #

5 PM

biking 1:39:25 [2]

Clarksburg, 40, Old Mail, Epping and home via 13 legs feel recovered now.

Sunday Oct 2, 2016 #

yoga 26:00 [2]

Saturday Oct 1, 2016 #

1 PM

trail run 46:42 [3]

Quick run on the BT via Park before twinning.

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