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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nosnhoj

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Cycling7 9:17:53 58.81 94.64
  Running8 7:48:47 16.46 26.49
  Swimming3 1:30:00 2.27(39:41) 3.65(24:39)
  Other1 1
  Total17 18:36:41 77.53 124.78
  [1-5]16 18:36:40

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Wednesday Feb 29, 2012 #

Cycling 1:05:00 [2]

Back for the group ride. Not much talking tonight; perhaps it was the long, hard climbs or the loud music (a la DJ Harps). Arbor 98, avg W 176

Tuesday Feb 21, 2012 #

Other 1 [0]

Sadly, I am no longer bionic. I had the plate taken out of my shoulder today. Now for a week of rest and then will aim to get some upper body strength!

Sunday Feb 19, 2012 #

Running tempo 50:30 [4] 11.5 km (4:23 / km)

2 laps of a 5.75 k route around home. The run is mostly on paved trail and is relatively flat.
First lap: 25:45
Second lap: 24.45

Running warm up/down 6:17 [2] 1.22 km (5:09 / km)

Saturday Feb 18, 2012 #

Running intervals 45:00 [3]

4 x 5 min. At 8.7. Lousy run.

Friday Feb 17, 2012 #

Cycling tempo 1:23:00 [3]

USAT Natl course. Great ride. Avg W 211

Cycling warm up/down 5:00 [1]

Wednesday Feb 15, 2012 #

Cycling (Computrainer) 1:30:00 [3]

Wed. Night group ride. Not much talking this week as everyone seemed focused (read: suffering) on the ride. Some close races tonight but whose counting. Everyone looks to be improving though and come spring, all those non-computrainer riders will be left behind.

Did 6 x 2 min interals above 225. Cooked after this. Avg w 179.

Tuesday Feb 14, 2012 #

Running intervals 1:00:00 [4]

At gym on treadmill while watching The River. This is a pretty good show if anyone is looking for more TV to watch!
10 min wu then 4 x 10 min at 8.7 with 2 min rest.

Monday Feb 13, 2012 #

Cycling (Computrainer) 1:10:00 [2]

Easy-ish spin...avg ~175 W

Sunday Feb 12, 2012 #

Running long 1:27:00 [3] 13.77 km (6:19 / km)

Trail run in Rattlesnake/Crawford Lake. The new snow made for some slippery footing and it was especially slow going in the singletrack but still a fun run and it was nice to finally run in the snow.

Saturday Feb 11, 2012 #

Cycling (computrainer) 1:58:00 [3] 61.8 km (31.4 kph)

Great ride this am. Was planning for a short ride but Harps wanted to finish the course and I had no excuse not too. Course Waimea-Waimea Ave 202 W.

Friday Feb 10, 2012 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

A decent swim.

Running (Treadmill) 45:00 [3]

Pretty much the same as Tuesday.
10 min wu
4 x 5 min at 8.7 with 3 mins in between

Wednesday Feb 8, 2012 #

Cycling (Computrainer) 1:00:00 [2]

Early morning spin with NIk. No energy this am but it was nice to have the date with Nicole!

Tuesday Feb 7, 2012 #

Running intervals 1:00:00 [4]

15 min wu
4 x 5 min at 8.7 with 3 mins in between

Monday Feb 6, 2012 #

Swimming 30:00 [2] 1.2 km (25:00 / km)

Lousy evening swim

Sunday Feb 5, 2012 #

Running 1:10:00 [3]

Up in Collingwood. Ran a bit of road and a bit on the Georgian trail which was a little slick in some spots. Felt good and it seemed like l was running at a good pace but don't know the distance.

Friday Feb 3, 2012 #

Cycling (Computrainer) 1:06:53 [4] 32.84 km (29.5 kph)

Escape from Alcatraz. Good hard ride. Was at 203 W half way through and finished strong but still had some energy left over (probably well rested). Avg 205 W

Thursday Feb 2, 2012 #

Running 45:00 [2]

Didn't have it this am.

Swimming 30:00 [2] 1.25 km (24:00 / km)

100 wu
200, 3:55
100 pull
200 , 4
100 pull
200, 4:05
100 pull
200, 4:15
50 cd

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