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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bash

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  XC Skiing - Classic2 1:45:36 9.63(5.5/h) 15.5(8.8/h) 249
  Strength & Mobility3 1:20:00
  Running1 40:00 3.36(11:55) 5.4(7:24)
  Total5 3:45:36 12.99 20.9 249
averages - sleep:6.4

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Sunday Dec 24, 2017 #

11 AM

XC Skiing - Classic 14:00 [1] 1.41 km (6.0 kph) +9m

Pooch ski on Monterra golf course. BazingaDog proved himself unready for skijoring in open territory so we cut this short.
12 PM

XC Skiing - Classic (Groomed Trail) 1:31:36 [3] 14.09 km (9.2 kph) +240m

I gave 'Bent a season's pass at Scenic Caves for Christmas so we went over and skied most of the trails. I accidentally grabbed skating poles with my classic skis so I was really pushing myself forward. :) It started out sunny but became cloudy in advance of the Christmas Eve snowfall. Perfect timing!

Saturday Dec 23, 2017 #


Friday Dec 22, 2017 #


Another day of sitting in the hospital. For years, our family took part in the Rotary Club carol sing at the hospital on Christmas morning. As we moved through the wards, we stuck our heads in rooms to say "Merry Christmas!" to lonely, elderly people and new parents, and we shared lyric sheets with patients and nurses. Santa was with us and visited all the patients and staff who wanted to see him. Today we were on the other side when two music therapists with guitars came to Mom's room, gave percussion instruments to her and her roommate, and invited us to sing. They were pleasantly surprised by our enthusiasm but singing in a hospital room was nothing new for us! :)

The best news is that Mom was discharged just before dinner so we won't spend Christmas at the hospital.

Thursday Dec 21, 2017 #


Today’s priorities changed completely after a call in the wee hours from Mom, who had gone to hospital by ambulance. She is improving but it will take awhile to get back to 100%.

Wednesday Dec 20, 2017 #

Strength & Mobility 1:00:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4) + (10:00 @5)

Boot Camp with Kristy. I couldn't find my Santa Claus hat so I wore a tinsel garland around my waist instead.

Tuesday Dec 19, 2017 #


9 AM

Strength & Mobility (Foothab) 10:00 [1]

2 PM


If anyone knows of a reliable, conscientious, computer-savvy, certified dental assistant within commuting distance of Palgrave who might be interested in several days of work each week, please get in touch with 'Bent. The ad is still being written but more details will be available shortly. Especially well suited to people who enjoy dogs and nearby trails.

Monday Dec 18, 2017 #

Running intervals (Treadmill) 40:00 [3] 5.4 km (7:24 / km)

Because I'd read the NY Times article earlier, I did 3 X 4 min intervals with 3 mins of slower running as a rest, then 1 X 2 min for the last one because it was almost dinner time.

I can feel my hip flexors a bit after a relatively short ski on groomed trails yesterday. It's like road running vs. trail running.

Strength & Mobility (Foothab) 10:00 [1]

8 PM


Intervals vs. Weights only vs. Moderate exercise with light weights vs. Control group

This study compared healthy, sedentary people under 30 with people over 64 so it doesn't apply directly to Attackpointers. Regardless, it's interesting to see that intervals made a bigger difference in mitochondrial health for the older study group than for the younger group, and a much bigger difference than the other types of exercise.

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