Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Dang

In the 30 days ending Jun 30, 2010:

activity

time

miles

Run

12:57:00

9.01

14.5

biking

7:00:00

rock climbing

6:35:00

TNT

6:20:00

Orienteering

2:51:49

SMT

1:50:00

strength/core

20:00

Total

37:53:49

9.01

14.5

3:00

0:00

» now

Tuesday Jun 29, 2010 #

Run 1:10:00 [3]
shoes: Nike Lunarglide

From home to steeles and then in and around G.Lord Ross park. Finally some trails...great aerobic effort and amazing weather. I had a big smile on my face the whole time.

C • facial muscles 2

Monday Jun 28, 2010 #

Run 1:00:00 [3] 14.5 km (4:08 / km)
shoes: Nike Lunarglide

on the gravel paths along the creek. Really windy on the way out.

Sunday Jun 27, 2010 #

biking 40:00 [3]

20K around the roads. The road bike has been great to get around. It's fun to go fast.

Saturday Jun 26, 2010 #

SMT 1:50:00 [3]
shoes: La Sportiva Crosslite

back in hamilton to take care of some left over furniture at the old apartment so naturally I fit in SMT. Good times. 2K2.

C • make it a habit. sorry i mi... 2

Thursday Jun 24, 2010 #

biking 45:00 [3]

to and from true north on my new (but used) road bike. ~20K

rock climbing 40:00 [3]

with my younger brother stefan at a gym (true north) in downsview park. Nice gym but once again the routes just don't measure up to the quality at gravity.

Wednesday Jun 23, 2010 #

Run 45:00 [3]
shoes: La Sportiva Crosslite

Super humid run. Felt brutal.

Tuesday Jun 22, 2010 #

Run 51:00 [3]
shoes: La Sportiva Crosslite

Recon run looking for some spot to do intervals later in the week. Found a few parks.

strength/core 10:00 [3]

Friday Jun 18, 2010 #

5 PM

biking 35:00 [3]

to and from gravity.

6 PM

rock climbing 40:00 [3]

bouldering with stu. Taking the day off running are the legs have been dog tired for the last ~5 days.

8 PM

strength/core 10:00 [3]

I've been really slacking on my core lately. Struggled through some planks and almost couldn't to 20 pushups. Got some work to do.

Thursday Jun 17, 2010 #

5 PM

TNT 1:40:00 [3]
shoes: La Sportiva Raptor

TNT with sudden and turbo. Back to the hills.

long warm up
5X lowry, 5X Nancy, and 5X Frankensteps.
long cool down

Funny story. A bunch of kids were smoking dope half way up lowry and trubo was joking around with them every time we went by as they were counting our reps and taunting us that they would race us up. On the last lowry when I got to the top I saw one of the kids sitting with his hands behind his back on the ground next to a tree. Once the burning sensation in my legs subsided and I could think clearly, I noticed that there were two plain clothes police officers arresting the kids. Moral of the story is when in doubt run lowrys. The kids could have got off if they had been running the lowrys with us.

And on the way to chedoke turbo saved my life. Almost got hit by a car. He shouted my name in kind of the same tone he grunts at greta to stop. Thanks Turbot. I owe you one.

C • Eahhhyah 3

8 PM

rock climbing 30:00 [3]

with stu and turbo. Couldn't do pink tape. Stu was on fire again. Keep working him turbo.

10 PM

biking 50:00 [3]

to and from Turbos X2 (for tnt and then climbing). The biking totally wiped me out tonight after the hills.

Wednesday Jun 16, 2010 #

10 AM

Run 1:03:00 [3]
shoes: La Sportiva Raptor

Spencer gorge and up the escarpment. Waterfalls looked fantastic from the rain.

C • Spencer loop 2

5 PM

Run 20:00 [3]
shoes: La Sportiva Crosslite

Setting up and taking down flags and running the ARK course. Loved the stream crossing at the end.

11 PM

biking 25:00 [3]

To and from turbos.

Tuesday Jun 15, 2010 #

5 PM

biking 25:00 [3]

to and from turbos

6 PM

TNT 1:30:00 [3]
shoes: La Sportiva Raptor

warm up
4 out and back (chase) reservoir loops short to long loop
cool down
Good crew out today.

ran to and from TNT from Turbos.

Legs very sluggish tonight. Have been feeling flat the last 3 days.

7 PM

rock climbing 40:00 [3]

with turbo and stu. Stu was on fire tonight.

Monday Jun 14, 2010 #

Run 58:00 [3]
shoes: La Sportiva Crosslite

Spencer gorge with rachel. Legs very tired today.

C • Dang's too sexy for his shirt.... 2

biking 30:00 [3]

to and from stus plus to and from mac

Sunday Jun 13, 2010 #

biking 20:00 [3]

to and from gravity

C • 10k 2

rock climbing 40:00 [3]

with rachel

8 PM

Run 1:30:00 [3]
shoes: La Sportiva Raptor

Long run. From home to start of rail trail and 8km out and back. 13miles.

Friday Jun 11, 2010 #

9 AM

Run 45:00 [3]
shoes: La Sportiva Raptor

Road run with rachel.

6 PM

biking 30:00 [3]

to and from stu's

7 PM

rock climbing 35:00 [3]

bouldering with stu and robin

Thursday Jun 10, 2010 #

biking 25:00 [3]

to and from turbo's

4 PM

Orienteering 20:00 [3]
shoes: Nike Lunaracer II

Last adv nite of the season! Fun course at Bayfront park. Ran with Stu to help him with his nav.

5 PM

TNT 1:05:00 [3]
shoes: Nike Lunaracer II

warm up
8X1km with 90sec rest. Averaged 3:12 in sopping wet conditions (hit the goal of 3:15 per k).
cool down

Ran in Churchill tonight. Turbo and sleepy were out. Felt pretty good tonight. A few stomach issues.

7 PM

rock climbing 40:00 [3]

with the guys. Once the stomach issues subsided I climbed well.

Wednesday Jun 9, 2010 #

3 PM

Run 1:10:00 [3]
shoes: La Sportiva Raptor

Spencer gorge and bruce trail run. Also ran up sydenham. Websters falls looked great from the rain.

5 PM

biking 25:00 [3]

to and from turbos

Tuesday Jun 8, 2010 #

5 PM

TNT 1:05:00 [3]
shoes: La Sportiva Raptor

warm up
1/2/3/3/2/1 reservoir loops
cool down

Turbo, sleepy, and the griz were out. Great aerobic workout.

8 PM

rock climbing 40:00 [3]

with turbo. He was on fire tonight.

Monday Jun 7, 2010 #

Run 45:00 [3]
shoes: La Sportiva Raptor

spencer gorge run with stu

Sunday Jun 6, 2010 #

Run 40:00 [3]
shoes: La Sportiva Raptor

warming and cooling down for all the events.

C • Hockey party at the hottage... 2

11 AM

Orienteering 13:55 [3]
shoes: La Sportiva Raptor

toronto island sprint#1 - ward island. Ran very well for this sprint and felt quite fast and in control. The navigating wasn't hard but it felt good to run fast.

12 PM

Orienteering 12:49 [3]
shoes: La Sportiva Raptor

island sprint #2 - centre island. Once again fast running and only one or two bobbles so not bad.

1 PM

Orienteering 25:45 [3]
shoes: La Sportiva Raptor

3rd event of the day and definitely feeling it. Took it easy as a cool down from the last events and it was fun. Had a good bonk going half way through.

Thanks to TOC for the great weekend and Igor for your planning.

Saturday Jun 5, 2010 #

Run 1:00:00 [3]
shoes: La Sportiva Raptor

warming up and cooling down cumulatively for all events.

10 AM

Orienteering 32:00 [3]
shoes: La Sportiva Raptor

TOC camp training 1 sunnybrook park. Training consisted of most of area around control whited out. Made some errors but counted it as a warm up.

11 AM

Orienteering 16:00 [3]
shoes: La Sportiva Raptor

training #2 - sunnybrook park this one was very interesting as the only part of the map showing was the control circle and a major attackpoint (in a small circle) which made for an interesting training. Luckily I know the park and it went really well.

1 PM

Orienteering 25:20 [3]
shoes: La Sportiva Raptor

training #3 - trail-o in ET seton park. I know the area but had never been on this part of the park and now have some great trails to run on when visiting my parents. No major mistakes. Just cruised the trails.

4 PM

Orienteering 26:00 [3]
shoes: La Sportiva Raptor

training #4 - Warden woods sprint race. Once again, I have never run in these woods which was nice and ufortunately lacked focus for 2 small sections and man did I pay for it so a couple bobbles on my part. Otherwise felt good.