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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running15 16:39:26 108.14(9:15) 174.04(5:45) 593
  XC-Skiing6 6:41:37 43.44(9:15) 69.92(5:45) 1455
  Cycling12 5:09:06 5.4 8.69 36
  Core2 53:00
  Total32 29:23:09 156.99 252.65 2084
  [1-5]32 29:19:51

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Tuesday Jan 31, 2012 #

Running 1:00:00 [1] 11.2 km (5:21 / km)
shoes: Asics Gel 1160

Been resting and slowly overcoming a mild head cold the last couple days. Yesterday used the bus for the first time in months ...only because my bike has a flat back tire.

Saturday Jan 28, 2012 #

Event: Pinhey Forest - Ottawa Ski-O Series #3
 

Friday Jan 27, 2012 #

Running 30:00 intensity: (20:00 @1) + (10:00 @2) 5.6 km (5:21 / km)
shoes: Asics Gel 1160

Ultra slippery run to school. Taking the bus home for sure.

Thursday Jan 26, 2012 #

11 AM

XC-Skiing (Skate) 1:33:52 intensity: (7:08 @1) + (19:41 @2) + (1:07:03 @3) 20.02 km (4:41 / km) +466m 4:12 / km
ahr:164 max:190

Great ski with Jeff.
4 PM

Core 22:00 [3]

5 PM

Running 1:39:10 intensity: (1:14:46 @1) + (24:24 @2) 16.25 km (6:06 / km) +65m 5:59 / km
ahr:150 max:180 shoes: Asics Gel 1160

Was feeling good today so ran around a bit extra on top of the regular commute.

Wednesday Jan 25, 2012 #

Running 40:00 intensity: (20:00 @1) + (10:00 @2) + (10:00 @3) 8.0 km (5:00 / km)
shoes: Asics Gel 1160

Mixed intensity running to and from school.

Tuesday Jan 24, 2012 #

Cycling 25:00 [1]

Monday Jan 23, 2012 #

Cycling 25:00 [1]

Sunday Jan 22, 2012 #

7 AM

Running warm up/down 5:12 intensity: (1:28 @1) + (3:41 @2) + (3 @3) 1.05 km (4:56 / km) +3m 4:52 / km
ahr:164 max:181 shoes: Asics Gel 1160

Running race 1:32:56 intensity: (55:44 @2) + (37:12 @3) 21.1 km (4:24 / km) +5m 4:24 / km
ahr:178 max:184 shoes: Asics Gel 1160

Nailed it! The course was made up of 4X5km loops + 1km out and back. Ran the first 10km in 45 minutes as planned then just tried to hold on for the 3rd. Was planning on emptying the tank on the fourth and so, was pleasantly surprised when I was able to hold ~4min/kms through most of the final loop. The course had a few choke points where the path dipped under some roads and you had to slow down. Caught two guys who had passed me earlier then spotted the two guys who I believe were in 2nd and 3rd. Was slowly gaining on them too but then body gave out on that last 1km out and back so could only hold the pace.

All together, super pleased with my first half-marathon. Couldn't have gone better really. In better conditions sub 1:30 would for sure be possible.
C • Great run 12

Saturday Jan 21, 2012 #

Event: Keogan's Lodge - Ottawa Ski-O Series #2
 
11 AM

XC-Skiing (Ski-O) 27:05 intensity: (56 @1) + (3:29 @2) + (22:40 @3) 4.47 km (6:03 / km) +144m 5:13 / km
ahr:168 max:193

Somewhat sloppy execution of the Short course. Keeping it light for the Hypo Half-Marathon tomorrow. Feeling pretty good.
1 PM

XC-Skiing (Skate) 48:53 intensity: (11:45 @1) + (22:58 @2) + (14:10 @3) 9.47 km (5:10 / km) +105m 4:53 / km
ahr:158 max:184

Accidentally lost track of our Dad on the way back to the parking lot and ended up skiing an extra 3km to P8. Ah well, the new skies are working great!

Friday Jan 20, 2012 #

Cycling 25:00 [1]

11 PM

Running 32:20 intensity: (3:16 @0) + (13:34 @1) + (15:28 @2) + (2 @3) 5.63 km (5:45 / km) +6m 5:43 / km
ahr:156 max:183 shoes: Asics Gel 1160

Snuck this one in. Coaches orders.
C • Good! Curious did you stop ... 2

Thursday Jan 19, 2012 #

5 PM

Running 1:07:12 intensity: (50:07 @1) + (17:05 @2) 12.15 km (5:32 / km) +40m 5:27 / km
ahr:154 max:192 shoes: Asics Gel 1160

Wednesday Jan 18, 2012 #

Running 45:00 [1] 6.5 km (6:55 / km)
shoes: Asics Gel 1160

Light jog from Carleton, picked up skies at Fresh Air then back home just in time to go running...

Running 1:20:00 intensity: (40:00 @1) + (30:00 @2) + (10:00 @3) 13.0 km (6:09 / km)
shoes: Asics Gel 1160

Drained my watch earlier so guessing this one. Stopped for a couple stretch breaks whenever my legs started to seize. Otherwise felt pretty good.

Monday Jan 16, 2012 #

10 AM

Running 31:25 intensity: (10:14 @1) + (21:11 @2) 5.73 km (5:29 / km) +21m 5:23 / km
ahr:160 max:175 shoes: Asics Gel 1160

7 PM

Running 1:04:51 intensity: (31:31 @1) + (26:45 @2) + (6:35 @3) 10.01 km (6:29 / km) +152m 6:01 / km
ahr:159 max:185 shoes: Asics Gel 1160

Ran over Carlington on the way home. Did a few reps on the hill for fun.

Saturday Jan 14, 2012 #

3 PM

XC-Skiing (Skate) 1:07:00 intensity: (2 @0) + (49:34 @1) + (17:24 @2) 10.14 km (6:36 / km) +283m 5:48 / km
ahr:146 max:181

Tough ski to Kiogen and back.
C • Winterlude 12
8 PM

Running tempo 1:04:27 intensity: (17:09 @1) + (32:14 @2) + (15:04 @3) 13.0 km (4:57 / km) +25m 4:55 / km
ahr:159 max:186 shoes: Asics Gel 1160

Was mad that I didn't get this done yesterday. Was tough after this morning. Had to dig deep as early as the second lap so took a stretching break to keep my knees loose and recuperate a little bit. Focused on keeping my cadence up and my strides long.
C • Live and learn....a cold da... 1

Friday Jan 13, 2012 #

Cycling 25:00 [1]

Thursday Jan 12, 2012 #

2 PM

Running long 1:17:23 intensity: (54:49 @1) + (20:20 @2) + (2:14 @3) 11.16 km (6:56 / km) +153m 6:29 / km
ahr:157 max:183 shoes: Asics Gel 1160

Solid long run with some hills mixed in at the beginning. Ran with Jeff.
C • Good run 2

Wednesday Jan 11, 2012 #

Cycling 25:00 [1]

Tuesday Jan 10, 2012 #

Running long 45:00 [1] 9.0 km (5:00 / km)
shoes: Asics Gel 1160

Some fun running and shooting of video around the sportsplex with Robbie and Jeff followed by a pretty competitive ping pong tournament and then the run home.
C • Looks like a fun day! 3

Running 25:00 [2] 3.0 km (8:20 / km)
shoes: Asics Gel 1160

Cycling 30:00 [1]

Biked to Carleton then Robbie's.

Monday Jan 9, 2012 #

Cycling 25:00 [1]

Sunday Jan 8, 2012 #

11 AM

XC-Skiing (Ski-O) 52:25 intensity: (6:25 @1) + (2:37 @2) + (24:09 @3) + (19:14 @4) ** 9.07 km (5:47 / km) +114m 5:26 / km
ahr:174 max:188

Definitely the best ski-O I've ever done. Felt really tired afterwords, not surprising since my heart was going 180 for the entire 44 minutes I was out there.

Friday Jan 6, 2012 #

Cycling 25:00 [1]

Thursday Jan 5, 2012 #

3 PM

Cycling 34:06 intensity: (3:12 @1) + (30:54 @2) 8.69 km (3:55 / km) +36m 3:51 / km
ahr:137 max:172

Running 1:01:04 intensity: (32:27 @1) + (28:37 @2) 10.92 km (5:36 / km) +61m 5:26 / km
ahr:155 max:179 shoes: Asics Gel 1160

Core 31:00 [3]

Biked to Robbie's, followed by easy run followed by solid core workout followed by epic Mario Carts battle... a good day.

Wednesday Jan 4, 2012 #

Cycling 25:00 [1]

6 PM

Running 1:06:11 intensity: (24:58 @1) + (28:23 @2) + (12:50 @3) 9.24 km (7:10 / km) +44m 7:00 / km
ahr:161 max:195 shoes: Asics Gel 1160

Not so good Wednesday night training. Track speaks for itself....

Running warm up/down 12:15 intensity: (7:12 @1) + (5:03 @2) 1.48 km (8:16 / km) +18m 7:47 / km
ahr:145 max:172 shoes: Asics Gel 1160

Tuesday Jan 3, 2012 #

Cycling 25:00 [1]

Monday Jan 2, 2012 #

Cycling 20:00 [1]

Wind was brutal through the farm. Thankfully improved substantially once my face went numb.

Sunday Jan 1, 2012 #

10 AM

XC-Skiing (Skate) 1:52:22 intensity: (35:59 @1) + (37:02 @2) + (39:21 @3) 16.74 km (6:43 / km) +343m 6:05 / km
ahr:147 max:183

First Ski of the year! First training of the year as well!

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