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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  CF13 9:27:19
  Running - Trail12 8:19:45 20.89 33.61 397
  Orienteering4 4:01:21 13.28 21.38 94
  Running - Street3 16:39 2.98(5:35) 4.8(3:28) 2
  Total29 22:05:04 37.15 59.78 493

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Friday Oct 31, 2014 #

9 AM

CF 38:00 intensity: (20:00 @2) + (18:00 @5)

Thursday Oct 30, 2014 #

3 PM

Running - Trail 45:00 [3]
shoes: Yellow VIbrams

Bit of a hectic ARK set up - some nav flags got removed overnight, so had to run out and collect some of the black diamonds to replace them.

Wednesday Oct 29, 2014 #

9 AM

Running - Street 5:30 [5] 1.58 km (3:29 / km) +2m 3:28 / km
shoes: Inov8 F-Lite 230 2014

CF 36:30 intensity: (30:00 @2) + (6:30 @5)

Tuesday Oct 28, 2014 #

5 PM

Running - Trail 1:00:00 [3]
shoes: X-Talon 190s

ARK set up + 4xcore on the go. Good night for it.

Monday Oct 27, 2014 #

9 AM

CF 52:10 intensity: (40:00 @2) + (12:10 @5)

Sunday Oct 26, 2014 #

Event: Peak-2-Peak Adventure Run
 

Friday Oct 24, 2014 #

9 AM

CF 50:00 intensity: (35:00 @2) + (15:00 @4)

Holy moly it's been a tough week
2 PM

Orienteering 1:30:00 [3]
shoes: X-Talon 190s

Control put out for P2P. Started to really hurt by then end. The mornings work out only supplemented with a grilled cheese took its toll.
Count 50%

Thursday Oct 23, 2014 #

4 PM

Running - Trail 20:00 [3]

ARK set up. Running a little late due to bad local traffic so had to up the pace a little.

Wednesday Oct 22, 2014 #

9 AM

CF 45:10 intensity: (30:00 @2) + (15:10 @4)

Brutal Chipper.
3 PM

Running - Trail 35:00 [3]
shoes: Inov8 F-Lite 230 2014

Set up for ARK. Nice being able to run around comfortably again.

Tuesday Oct 21, 2014 #

3 PM

Running - Trail 1:00:00 [3]
shoes: Saucony Peregrine

ARK flag put out + 2 ARK Attack sessions while Tim was lounging on a beach somewhere or something like that.
Some footwear is better than others on the heel. Don't notice it at all anymore in Inov8s. These were less so - was limping again by the end of the night.

Monday Oct 20, 2014 #

9 AM

CF 53:50 intensity: (40:00 @2) + (13:50 @5)

More PBs. I should really be tweeting about this. And eating lots of eggs and berries.
3 PM

Running - Trail 25:00 [3]
shoes: Saucony Peregrine

ARK and ARK Attack flag put out.

Sunday Oct 19, 2014 #

Event: Star Tracks Mountain Bike Orienteering
 

Saturday Oct 18, 2014 #

10 AM

Running - Trail 40:00 [3] 7.0 km (5:43 / km)
shoes: X-Talon 190s

Easy cruise with McQuinn and #Turdo from the Hottage to Domestique. Feeling pretty low energy so the pace was nice and easy. Amazing colours.
C • I thought it was fast? 1

Friday Oct 17, 2014 #

Note

The Hottage custodians are away, but smt is still available for all that want. I may not, I feel I'm catching what Typhoid Mary brought to Roanoke - but I'm sure Trix would like a partner
9 AM

CF 48:40 intensity: (40:00 @2) + (8:40 @5)

Thursday Oct 16, 2014 #

3 PM

Running - Trail 30:00 [3] 2.5 km (12:00 / km)
shoes: X-Talon 190s

Jog around Sanctuary checking all the ARK Attack flags were still out from the night before. As a bonus the ARK flags were still out too and none had been stolen!

Wednesday Oct 15, 2014 #

9 AM

CF 40:00 [2]

Bring Sally Up. So evil. For the duration of this song:



when they say 'down' you drop into a squat, stand up when they say 'up'. Brutal, I was only dealing with 75lbs and couldn't complete it (though I could feel the weekends races in my quads.

But bonus points for using a Moby song. Thinking of ways to incorporate this into an ARX session. Probably in the winter, or the next camp.
C • Songs and ARK 2

Running - Street race 5:29 [5] 1.61 km (3:24 / km)
shoes: Inov8 F-Lite 230 2014

COTM. New CR :)

Tuesday Oct 14, 2014 #

5 PM

Running - Trail 40:00 [3] 5.0 km (8:00 / km)
shoes: MT 1010 2014

2xARK Attack sessions while Timato lounged around
C • I am lazy. 1

Monday Oct 13, 2014 #

9 AM

Orienteering race 17:52 [5] 4.1 km (4:21 / km)
shoes: Yellow VIbrams

NAOC Sprint
That's more like it. As good a sprint as I've completed in recent memory - lots of good discipline reading ahead and knowing my next leg route before punching. With minimual running and absolutely no speed sessions since mid-July I can't really expect much more.
Liked the course setting - good use of the downtown buildings early, then route choice, then the control picking at the end. There were traps, but none of those stupid 'deciphering control description geometry' to work out which side of the feature you needed to be on.
C • Congrats on the win! :) 3

Sunday Oct 12, 2014 #

10 AM

Orienteering 1:17:48 intensity: (2 @1) + (10 @2) + (4:03 @3) + (51:55 @4) + (21:38 @5) 10.69 km (7:17 / km) +50m 7:07 / km
ahr:162 max:182 shoes: 2013 Orocs

Well, that was a little better. The first 2 controls were as good as I could expect (not like #1 was challenging though).
Happy with good rough compass running on the long leg to #2, catching Brent who'd started in front of me.
Then my brain fell out the window and I spent the rest of the course trying to chase/catch instead of doing what I'd been doing. I don't think any control after that was clean.
Not really a fan of the 1:15000 map on an area with such a complex rock and trail network - I couldn't tell what was a small rockfface/trail on the run at all.

Saturday Oct 11, 2014 #

11 AM

Orienteering race 55:41 [3] 6.58 km (8:27 / km) +44m 8:11 / km
shoes: 2013 Orocs

I'm bad at this sport. I don't think I've ever had a clean run on this map, but this was the worst by far - though based on the months leading up to this weekend, this was basically the result I should have expected.

On the upside, I think I can call the foot cured. It's still sore-ish, but not in any way enough to stop running.
C • You should probably keep wh... 5

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 
9 AM

CF 43:00 intensity: (30:00 @2) + (13:00 @5)

Wednesday Oct 8, 2014 #

9 AM

CF 39:59 intensity: (30:00 @2) + (9:59 @5)

Monday Oct 6, 2014 #

9 AM

CF 44:00 intensity: (30:00 @2) + (14:00 @4)

Sunday Oct 5, 2014 #

12 PM

Running - Trail 1:01:51 [2] 9.99 km (6:11 / km) +183m 5:40 / km
shoes: X-Talon 190s

Went up to Mono Cliffs PP with the parents. Ran the length of the BT in honor or Bruce Trail day, then back to the main parking lot to meet them along one of the side trails.
Lots of variation, especially some really sweet forest, singletrack and colours in the quieter Northern section of the park.
Lunch at Hockley General Store after, thanks for the recommendation #Turdo.

Saturday Oct 4, 2014 #

8 AM

Running - Trail 1:02:54 [2] 9.12 km (6:54 / km) +214m 6:10 / km
shoes: X-Talon 190s

Fun 1/2 smt with Trav, Sudden, KMac and Christian. And some canines.
Foot was a little sore at the end, but pretty decent after a few hours of rest.
Perfect Autumn conditions, cool, a little damp and lots of colours.
It's been a tough couple of months, really hoping to see the light at the end of the tunnel soon.

Friday Oct 3, 2014 #

9 AM

CF 40:00 intensity: (30:00 @2) + (10:00 @5)

Thursday Oct 2, 2014 #

6 PM

Running - Trail 20:00 [2]
shoes: Saucony Peregrine

Ran a bit. Zero pain. Cautiously optimistic.

Wednesday Oct 1, 2014 #

9 AM

CF 36:00 intensity: (25:00 @2) + (11:00 @4)

Oh yeah, this months challenge is a 1 mile run. Way more in my wheelhouse that last months pullups. 5:40 as a baseline, slightly more respectable than the 6:00+ I did 2 weeks ago.

Running - Street race 5:40 [5] 1.61 km (3:31 / km)
shoes: Inov8 F-Lite 230 2014

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