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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bash

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running3 5:45:52 22.95(15:04) 36.93(9:22) 1170
  Strength & Mobility4 1:47:00
  Road Biking1 40:00
  Total7 8:12:52 22.95 36.93 1170
averages - sleep:6.1

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Sunday Jan 28 #

9 AM

Running (Trail) 4:19:36 [3] 25.74 km (10:05 / km) +978m 8:29 / km
slept:6.75 shoes: Salomon XT6 Softground

Fun, chatty long run with Browner in the Hockley Valley. There was lots of ice on the trails, particularly when we got into the park, so we ran in Kahtoola Microspikes except for the gravel road sections. It didn't feel as bad as I was afraid it might, which is a good sign. We had a yummy brunch at the Black Birch afterward.

Fortunately, *one* of us made sure our STORM buff showed up in the photo. ;)

Saturday Jan 27 #

Strength & Mobility (Foothab) 10:00 [1]
slept:7.75

Friday Jan 26 #

Note
slept:4.0

Thursday Jan 25 #

Strength & Mobility (Foothab) 10:00 [1]
slept:5.0

Wednesday Jan 24 #

4 PM

Running (Icy Dog Jog) 1:16:16 [3] 10.19 km (7:29 / km) +192m 6:51 / km
slept:7.0 shoes: Salomon Snowcross1 2nd pair

AdventureDog and I ran around Palgrave West on a glorious day. Unfortunately, the footing was less glorious. The surface was a mix of hard crust, breakable crust and rock-hard glare ice hidden under a skiff of snow. We didn't always stay on trails and we did 500 meters of nasty bushwhacking in one area.

Other than that, I was pleased with the run; it's a slow pace for most people but under these conditions, it's a good pace for me and - more importantly - I felt great. I have a 60K race coming up next month and haven't trained the way I usually would. I have no ambitions other than not hurting myself but that is a very important ambition!
6 PM

Strength & Mobility 1:00:00 intensity: (5:00 @2) + (5:00 @3) + (10:00 @4) + (40:00 @5)

My regular boot camp with Kristy. More cardio than usual. I got light headed during the burpee sequence.
7 PM

Road Biking (Trainer) 40:00 intensity: (10:00 @2) + (15:00 @3) + (15:00 @5)

I stayed for Caron's Bike Boot Camp, which happens 15 minutes after my usual boot camp. This was an attempt to compensate for skipping my long run on Sunday after KingIsak chased me to the finish line and used up all my energy for the day.

This boot camp is designed for weight loss so it was constant cardio as we moved back and forth between the bikes and strength exercises on the mat and floor. I will do both classes in the same evening again but it was surprisingly tough so it's not a decision to take lightly, i.e. I can only do it if I'm feeling good, and I should probably not run 10K in an icy forest as a warm-up!

Strength & Mobility 27:00 intensity: (3:00 @2) + (4:00 @3) + (10:00 @4) + (10:00 @5)

This is the part of the Bike Boot Camp where we did strength exercises. I feel wiped now so apparently this was a good evening.

Tuesday Jan 23 #

Note
slept:6.0

Monday Jan 22 #

12 PM

Running (Icy Dog Jog) 10:00 [1] 1.0 km (10:00 / km)
slept:6.5 shoes: Salomon Snowcross1 2nd pair

BazingaDog had minor surgery today and is doing well. When the vet called me to pick him up, I discovered that our road was sheer ice. Stupidly optimistic, I used my AWD to drive up Noxon Hill, which committed me to going the rest of the way to the highway because there was no way I could come back down. Conditions improved a little after the next terrifying downhill but maybe it just seemed that way because it was flat. On the way back, I drove a long way around to the other end of our road but it was blocked with pylons because three cars were stuck on that section. So I drove back around to our usual route and took the flat part of our road to the Palgrave East forest parking lot, where I abandoned my car. Then BazingaDog and I did a 1 km run/hike home on the icy road, diving into the snow bank when a police car, tow truck and Fedex truck (?!) went by.

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