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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 7 days ending May 13, 2013:

activity # timemileskm+m
  Running - Trail7 6:25:50 41.21(9:22) 66.32(5:49) 1483
  Orienteering1 45:00
  Total8 7:10:50 41.21 66.32 1483

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Monday May 13, 2013 #

3 PM

Running - Trail 43:29 [2] 6.1 km (7:08 / km) +132m 6:26 / km
shoes: Inov8 F-Lite 230 2012

BT between FIfty and McNeilly Rd.
Not super jazzed about this section of trail between Grimsby and Hamilton, it seems to be chew you up and spit you out technical and undulating, #toorugged for most. But in small amounts like this it's OK for an easy one, especially when the forest is looking as good as it can be right now.

Sunday May 12, 2013 #

8 AM

Running - Trail 1:53:12 [2] 16.67 km (6:47 / km) +303m 6:14 / km
shoes: Kinvara: Blue & Fluoro Green

Enjoyable smt with Trav and special guest Dr. CP. Perfect temps for running and the valley has that amazing green glow at the moment.
Ball of my foot has been giving me some grief this week, so opted for the Kinvara's. Problem solved.

Saturday May 11, 2013 #

3 PM

Running - Trail 1:28:07 intensity: (56:00 @3) + (14:00 @4) + (18:07 @5) 19.11 km (4:37 / km) +760m 3:51 / km
shoes: NB Minimus Ionix 3090

Wasn't expecting that! I guess this is what happens when I'm not held back by the usual butt crack of dawn, Grandpa smt pace.

SS Loop. Plan was to run an even paced 94-95 min loop that I could use as a 'course' on my Garmin to race against in 2 weeks time.
Felt comfortable and strong the whole way (probably more of a 3.5 intensity - still slower than the tempo runs I've been doing recently, but more than a steady state run) and when I hit the Headwaters turn off in 56 mins, I realised a good time was possible, so pumped the final 6k. Daft Punk helped, as did the cool temps.

Friday May 10, 2013 #

5 PM

Running - Trail 50:16 [2] 7.63 km (6:35 / km) +29m 6:28 / km
shoes: Inov8 F-Lite 230 2012

Out at Brampton for the afternoon updating one of the ARK maps. Didn't fancy driving back dead on 5pm, so headed out to Speyside to run a bit of the Bruce.
Crazy technical for most of it and #toorugged for most. Had to turn around after a shorter distance than planned, especially after hearing thunder in the distance. Correct choice as drove home though a brutal storm.
The forest was a carpet of Trilliums, don't remember ever seeing so many in one hit. Even stopped to take some photos I was so bedazzled.

Thursday May 9, 2013 #

3 PM

Running - Trail 40:45 intensity: (13:00 @2) + (21:45 @4) + (6:00 @5) 8.0 km (5:06 / km) +165m 4:37 / km
shoes: Inov8 X-Talon 212 2012

3 x 2km on the middle section of SS. 1 mile at race pace, then attempted the final 400m at level 5. 1 min break in between.
Trying to get out in the heat, but it wasn't so bad out the west end today. Felt OK, but not stellar. Think I've had been perpetually dehydrated for about a week now which is likely the cause of how crappy I've been feeling since last Thursday. A goods night sleep also helped.

Wednesday May 8, 2013 #

3 PM

Orienteering 45:00 [2]

Hanging flags for ARX in an area I hadn't been before. Pretty nice in there. Dropped a flag in a bottomless crevice, but got it out.
Regular ARK and ARK Attack set up as well. Scenic Woods may not be the best spot for ARK, but great for getting a workout if you're the Program Manager :)

Tuesday May 7, 2013 #

3 PM

Running - Trail 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov8 F-Lite 230 2012

Usual ARK set up. Feeling the opposite of awesome.
4 PM

Running - Trail 30:01 intensity: (10:00 @2) + (10:01 @3) + (10:00 @4) 5.82 km (5:10 / km) +94m 4:47 / km
shoes: Inov8 F-Lite 230 2012

Been having issues with quantity in recent weeks, so aiming for quality for now. Warm loop of some trails at Homer Watson (~750m), then followed by 20 mins of Monna Fartlek style intensity variation between the loops, then jog back to the starting lot.
Achieved the beginning of organ rearrangement on the final, tougher loop, so feel like I got out of it what I needed.

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