Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending May 11, 2013:

activity	#	time	miles		km		+m
Cycling	2	4:14:46	73.37	(3:28)	118.08	(2:09)	1242
Running	4	4:14:19	26.47	(9:36)	42.6	(5:58)	1805
Orienteering	3	3:13:17	13.86	(13:57)	22.31	(8:40)	1004
Hiking	2	41:30	1.53		2.47		684
Flexibility	1	40:00
Total	7	13:03:52	115.24		185.46		4735
[1-5]	7	12:23:52

3:03

0:00

» now

Saturday May 11, 2013 #

Hiking 5:23 [1] +432m
ahr:82 max:118 shoes: La Sportiva Crosslite #3 2012

PM Hike up and back down Cougar Creek to go rock climbing. Nice afternoon, 24C, light wind. Did something to my groin on my right side climbing, pretty sore, feels a bit pulled/strained, should not be a major problem but is a hinderance.

Running 1:07:30 [2] 7.75 km (8:43 / km) +868m 5:35 / km
ahr:141 max:167 shoes: La Sportiva Crosslite #3 2012

PM Run up Cougar Creek to the fork in the river. Amazing day 24C, light wind. Didn't really notice my achilles so I think it is better.

Friday May 10, 2013 #

Running 41:13 [2] 8.27 km (4:59 / km) +266m 4:18 / km
ahr:139 max:158 shoes: Asics GEL-Speedstar® 4 2010

PM Late night run in Canmore, to and back from the Canmore town map. Nice night 10C and no wind. Achilles pretty much better.

Orienteering 18:59 [2] 2.65 km (7:10 / km) +88m 6:09 / km
ahr:127 max:143 shoes: Asics GEL-Speedstar® 4 2010

PM Night "O" on the Canmore town map, wow so much harder in the dark, good training. Stayed out of the woods mostly because it was just too dark for my light. Nice night 10C and no wind. Achilles pretty much better.

Thursday May 9, 2013 #

Cycling 2:06:13 [3] 59.42 km (2:07 / km) +610m 2:01 / km
ahr:134 max:170 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P., Old Banff Coach Rd to Springbank Rd almost to highway 22 and back home. Warm day but 27C felt like 25C with the NW wind at 25 km/h. Really tough going out into the wind and nice and quick coming back. Decided to go for a ride to give my achilles a little bit of a rest, still felt it a tiny bit but better than before.
Average 28.3 km/h
Max Speed 67.8 km/h
1130.8 kilometers to date. (Accumulative from before and now 6402.5 Kilomiters to date)

Wednesday May 8, 2013 #

Running 1:00:15 [2] 11.1 km (5:26 / km) +374m 4:39 / km
ahr:141 max:170 shoes: Asics GEL-Speedstar® 4 2010

AM/PM Run through the trails in Bowmont. Nice morning 16C felt like 14C with the SE wind at 22 km/h. Left achilles was a tiny bit sore so I took it easy.

Running warm up/down 30:00 [2] 5.78 km (5:11 / km) +105m 4:45 / km
ahr:149 max:170 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to the U of C and then to the Children's Hospital for warm up. Nice night 20C light E wind.

Orienteering 27:14 [5] 6.0 km (4:32 / km) +50m 4:21 / km
ahr:182 max:198 shoes: Mizuno XC Wave Kaze 2 2010

PM FWOC Wednesday night mett at the U of C. Nice night 18C with a light E wind. Nice to get out and have a hard run with a map. I know the U of C pretty well so the navigation wasn't too hard but still had to pay attension. Actually ran 6.85 km. Left achilles was a bit sore, nothing major I hope, will take it easy tomorrow to make sure it doesn't get any worse.

Running warm up/down 9:53 [2] 1.8 km (5:29 / km)
ahr:149 max:166 shoes: Asics GEL-Speedstar® 4 2010

PM Warm down run fromt he U of C back home, 16C, light E wind.

Tuesday May 7, 2013 #

Cycling 2:08:33 [3] 58.66 km (2:11 / km) +632m 2:05 / km
ahr:135 max:160 shoes: Northwave Revolution Road Shoe

PM Bike up C.O.P., Old Banff Coach Rd to Springbank Rd and back home. Warmish but cool going into the wind 14C felt like 12C with the NE wind at 25 km/h. Tough coming back into the wind which was different since its usually the opposite. Was going to go running but my achilles was still a bit sore from the weekend so went for a ride instead, could feel it a tiny bit but kinda went away once I got going.
Average 27.4 km/h
Max Speed 66.1 km/h
1071.4 kilometers to date. (Accumulative from before and now 6343.1 Kilomiters to date)

Monday May 6, 2013 #

Running 45:28 [1] 7.9 km (5:45 / km) +192m 5:08 / km
ahr:138 max:166 shoes: Asics GEL-Speedstar® 4 2010

PM Run over to Bowmont and through the trails then over to the Children's Hospital and home. New I would be tired and sore from the weekend so went really easy, I actually was going to take a rest day but could not resist the 27 degree temperature outside, the warmest day this year. Amazing evening, S wind at 20 km/h.

Flexibility 40:00 [0]

PM Stretch.

Sunday May 5, 2013 #

Orienteering 2:27:04 [2] 13.66 km (10:46 / km) +866m 8:10 / km
ahr:118 max:159 shoes: Inov-8 OROC 280

AM/PM Orienteering training at Bow Valley with Michael at 1:10000. Different weather than last Wednesday, no snow well a few spots had some. Pretty good training, about 40 mins in the technical part which was at a slightly higher intensity than the rest which was all throughout the map. Navigation is getting where it should be. Nice day 22C and sunny, light wind.

Hiking 36:07 [1] 2.47 km (14:37 / km) +252m 9:41 / km
ahr:106 max:152 shoes: La Sportiva Crosslite #3 2012

PM Hike up Heart Creek to go climbing. Another nice day, temperature varied alot, warm (20s) in the sun and cool in the shade (10). Was carrying a 30 lbs plus pound pack with climbing gear.

« Earlier | Later »