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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 7 days ending Jul 14, 2012:

activity # timemileskm+m
  Cycling5 5:39:53 53.7(9.5/h) 86.42(15.3/h) 1358
  Running - Trail5 3:05:55 19.87(9:21) 31.98(5:49) 548
  Paddle1 1:19:18 5.14(15:25) 8.28(9:35)
  Orienteering1 25:15 2.53(9:58) 4.07(6:12) 67
  Core & Strength1 15:00
  Swimming1 10:00 0.12(1:20:28) 0.2(50:00)
  Total11 10:55:21 81.37 130.95 1973
  [1-5]11 10:55:15

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SuMoTuWeThFrSa

Saturday Jul 14, 2012 #

9 AM

Running - Trail 20:01 [2] 3.34 km (6:00 / km) +44m 5:37 / km
shoes: NB MT110 2012b

Meant to be a run with Trix so she got a run in. She preferred to stay under the bed, so I went out solo.
2 PM

Cycling 55:44 [1] 9.35 km (10.1 kph) +149m

Biking out to Christie for the start of OTL. Then we waited for 30 more mins for everyone to get there.
C • Yo' dead 3
4 PM

Cycling race 24:21 [4] 10.0 km (24.6 kph) +202m

Running - Trail race 22:40 [5] 4.5 km (5:02 / km)
shoes: NB MT110 2012b

Swimming race 10:00 [3] 0.2 km (50:00 / km)

OTL! First 'triathlon' in I don't know how long! Before I started logging on AP for sure.
Swim was demoralising, bike was fast, run was painful.
Dominated. Fun.

Thursday Jul 12, 2012 #

5 PM

Running - Trail 46:14 intensity: (15:00 @1) + (9:27 @2) + (11:22 @3) + (10:25 @4) 6.61 km (7:00 / km) +60m 6:42 / km
ahr:122 max:165 shoes: NB Minimus MT20

TNT, just with tracychew since turbo was swanning around with his camera crew.
Since it was just the 2 of us, we headed down to do loops of princess point.
1 hard lap, one easy lap, then a rest. I started with a hard lap, then we ran one together which was my easy lap and Tracy's hard, then Tracy did an easy one while I rested. Made my hard lap a little longer so Tracy didn't get swindled out of a decent rest.
Not the most intense sessions, but given the heat and the volume in my legs over the last couple of days - I couldn't really go much harder anyway!
C • no SMT 1

Wednesday Jul 11, 2012 #

9 AM

Cycling 30:14 [3] 5.71 km (11.3 kph) +154m

Secret MTB training with 'Bent. Thankfully only short as my legs weren't happy getting on the bike so soon after last night.
I can now ride over loose rocks.

Paddle 1:19:18 [2] 8.28 km (9:35 / km)

Secret Paddle training with 'Bent, Bash and Goose at Island Lake.
6 PM

Orienteering 19:32 intensity: (6 @0) + (6 @1) + (3:56 @2) + (7:53 @3) + (7:31 @4) 3.2 km (6:06 / km) +46m 5:41 / km
ahr:140 max:155 shoes: Inov8 X-Talon 212 2012

Needed to head up to Waterloo to drop off some postcards, so timed it with their Wednesday training. I'm savvy like that.

A few courses were available, but I couldn't resist the corridor course on Spring standard map. Despite not having been on the map for a while, was quite happy how I did. Went off course once on purpose to avoid a baseball game and lost if a few time when I missed hard to see trails due to summer growth.
Fun exercise.

Orienteering 5:43 intensity: (1:05 @2) + (2:24 @3) + (2:14 @4) 0.87 km (6:33 / km) +21m 5:51 / km
ahr:142 max:159 shoes: Inov8 X-Talon 212 2012

Attempted the Sprint course afterwards, but didn't have the legs for it.
Planned to cut across a marshy area to #3 and when I got there it was super dense and I couldn't bring myself to push through it - decided to call it a day and do the walk of shame back to the start.

Tuesday Jul 10, 2012 #

Core & Strength 15:00 [1]

Note

Australians will do anything for free stuff.
C • tell me about it 2
5 PM

Running - Trail 56:26 intensity: (3:03 @1) + (7:45 @2) + (20:15 @3) + (11:57 @4) + (13:26 @5) 11.01 km (5:07 / km) +199m 4:42 / km
ahr:145 max:180 shoes: NB Minimus MT20

TNT, 4x2min, 8min, 4x2min. Prescribed by Mr. Coolsaet.
Sat in behind turbo for most of it and was pretty cruisy, bar the 8min whopper in the middle. Realised on the 2nd last one I had a lot left in the tank, so made the last one count.
8 PM

Cycling 2:03:21 [2] 37.47 km (18.2 kph) +420m

Evening/night ride with Hammer and Sudden.
Fun! I wasn't expecting to go out for that long and my light died. Perfect night for it, cept for the dust.
Went in search of a burrito afterwards, but alas, the shop was closed. Luckily there was C-Milk in the fridge.
C • hottage lights 2

Monday Jul 9, 2012 #

6 PM

Running - Trail 40:34 intensity: (3:54 @1) + (10:30 @2) + (25:46 @3) + (24 @4) 6.52 km (6:13 / km) +245m 5:14 / km
ahr:129 max:160 shoes: NB Minimus MT20

Borers Falls loop with Dr. PBV.
Was expecting a nice, easy cruise - but the Dr was moving tonight. I gave him 2 rest options to pick berries, which had something to do with it.
New Minimus' were good.

Sunday Jul 8, 2012 #

9 AM

Cycling 1:46:13 intensity: (36:50 @1) + (41:40 @2) + (20:50 @3) + (6:53 @4) 23.89 km (13.5 kph) +433m
ahr:118 max:161

MTB in the Deeve with Trav and Super.
Full tour from east to west. Failed on K2, but only cause Trav fell on me - would have made it to the top otherwise, easy.
C • You betcha. A bit of the ol... 7

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