Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 9, 2019:

activity # timemileskm+m
  Running7 5:06:35 31.2(9:50) 50.2(6:06) 376
  Cycling2 2:25:00 17.89(7.4/h) 28.78(11.9/h) 166
  Strength2 1:15:00
  Paddling 2 50:00
  Water running1 15:00
  Total13 9:51:35 49.08 78.99 543
  [1-5]13 9:49:21

«»
2:16
0:00
» now
WeThFrSaSuMoTu

Tuesday Jul 9, 2019 #

3 PM

Running 30:00 intensity: (4:29 @1) + (11:19 @2) + (14:07 @3) + (5 @4) 4.51 km (6:39 / km) +23m 6:29 / km
ahr:149 max:161 shoes: NVII Forest 1

Terrain run with Hammer and all of the deer flies in Parry Sound.
4 PM

Running warm up/down (Road) 22:00 intensity: (1:03 @0) + (5:44 @1) + (5:28 @2) + (8:46 @3) + (59 @4) 3.23 km (6:48 / km) +27m 6:32 / km
ahr:148 max:172 shoes: Brooks Ghost 11

5 PM

Running 4:05 [5] 1.0 km (4:05 / km) +35m 3:29 / km
ahr:165 max:181 shoes: NVII Forest 1

Gula Stigen record attempt. 4 seconds off.

I really like these shoes!!

Running 8:00 intensity: (7 @0) + (14 @1) + (7 @2) + (3:54 @3) + (3:38 @4) 1.49 km (5:23 / km) +9m 5:14 / km
ahr:164 max:177 shoes: Brooks Ghost 11

7x strides on the driveway
6 PM

Running warm up/down 16:00 intensity: (15 @0) + (24 @1) + (5:18 @2) + (9:30 @3) + (33 @4) 2.5 km (6:24 / km) +40m 5:56 / km
ahr:154 max:172 shoes: Brooks Ghost 11

With Etoile :)

Gula Stigen 1000 - Splits

Monday Jul 8, 2019 #

Strength 45:00 [2]
ahr:107 max:158

Was gonna bike too but My hip is pretty stiff today.

The JWOC terrain looks so much like the DV and terrain around here. Why am I so old?!?

Sunday Jul 7, 2019 #

6 PM

Running 1:05:00 intensity: (28 @0) + (5:32 @1) + (10:13 @2) + (41:38 @3) + (7:09 @4) 11.6 km (5:36 / km) +155m 5:15 / km
ahr:157 max:174 shoes: Brooks Ghost 11

See that spike in my pace? Yeah. I heard the LOUDEST coyote howl and absolutely BOOKED it towards the rail trail. Must have been the same one Baloney saw this morning. Beware of coyotes near Groundhog hill!!

Saturday Jul 6, 2019 #

8 AM

Cycling (MTB) 1:10:00 intensity: (33:02 @1) + (29:33 @2) + (7:25 @3) 15.16 km (13.0 kph) +106m
ahr:137 max:153 shoes: Specialized Camber MTB

CIL North with the famjam
4 PM

Strength 30:00 [2]
ahr:95 max:113

Friday Jul 5, 2019 #

8 AM

Running long 1:35:00 intensity: (3:13 @1) + (9:52 @2) + (1:12:03 @3) + (9:52 @4) 14.46 km (6:34 / km) +51m 6:27 / km
ahr:160 max:178 shoes: NB Vazee Summit

GN single track adventure with Hammer! Muggy morning out there but this terrain is such fun!

Subtract about 1.5km for my out-and-backs

Running 5:00 intensity: (33 @1) + (3:40 @2) + (47 @3) 0.86 km (5:50 / km) +5m 5:41 / km
ahr:150 max:165 shoes: NB Vazee Summit

12 PM

Paddling (Kayak) 30:00 [1]

GBay on a heckin hot day!

Thursday Jul 4, 2019 #

12 PM

Running warm up/down 20:30 intensity: (21 @0) + (2:14 @1) + (6:12 @2) + (7:48 @3) + (3:55 @4) 3.12 km (6:35 / km)
ahr:157 max:174 shoes: Brooks Ghost 11

FDF Central

Running intervals 31:00 intensity: (9 @1) + (2:09 @2) + (8:40 @3) + (14:59 @4) + (5:03 @5) 5.86 km (5:17 / km) +25m 5:11 / km
ahr:169 max:188 shoes: Brooks Ghost 11

5x 3mins (about 1-1:30 rest)
Rest about 3mins
4x 2mins (1-1:30 rest)

It was tooaaassttyyyyy and very humid today and I was struggling to breathe for the whole workout. Did my intervals on the GN lynx trail so some rolling “hills”. Was fairly consistent with pace except for the 4th 3min interval where it was mostly up. Could not get that last 2 minute interval to get 5x2mins because I was totally cooked.

Running warm up/down 10:00 intensity: (2:03 @2) + (4:29 @3) + (3:28 @4) 1.59 km (6:18 / km) +7m 6:10 / km
ahr:162 max:174 shoes: Brooks Ghost 11

Had to walk some of this because I was so dehydrated. Nice jump in 9 mile lake at the end.
6 PM

Cycling (MTB) 1:15:00 intensity: (30:26 @1) + (37:25 @2) + (7:09 @3) 13.62 km (10.9 kph) +60m
ahr:130 max:164 shoes: Specialized Camber MTB

Evening group ride at GN! Sent it right into a tree and bashed my knee and elbow. Knee is gonna be bruised af. It’s pretty stiff now and hard to go up stairs but I think it’ll just be a bone bruise.

Wednesday Jul 3, 2019 #

Water running 15:00 [1]
(rest day)

In Georgian Bay with Hammer! MUCH nicer than the Mac pool

Paddling (Kayak ) 20:00 [1]

« Earlier | Later »