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Training Log Archive: getawaystix

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Trekking	6	42:37:00	119.92	(21:19)	193.0	(13:15)
Mountain Bike	5	32:27:00	168.39	(5.2/h)	271.0	(8.4/h)
Kayaking	7	23:59:20	112.24	(4.7/h)	180.63	(7.5/h)
Cycling - Road	3	7:52:00	139.81	(17.8/h)	225.0	(28.6/h)
Rafting	1	7:30:00	31.07	(14:29)	50.0	(9:00)
Adventure Race	1	5:00:00	8.08	(37:08)	13.0	(23:05)
Orienteering	2	3:10:23	17.69	(10:46)	28.47	(6:41)
Spinning	2	1:30:00	20.0		32.19
Trail run	1	50:00	6.21	(8:03)	10.0	(5:00)
Road Run	1	30:00	3.73	(8:03)	6.0	(5:00)
Total	24	125:25:43	627.14		1009.29

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Friday Apr 27, 2012 #

9 AM

Kayaking race 4:30:00 [2] 40.0 km (8.9 kph)

AR Costa Rica - Day 5

Thursday Apr 26, 2012 #

1 AM

Mountain Bike race 4:52:00 [2] 45.0 km (9.2 kph)

AR Costa Rica - Day 4

9 AM

Rafting race 7:30:00 [2] 50.0 km (9:00 / km)

5 PM

Kayaking race 4:00:00 [2] 24.0 km (6.0 kph)

9 PM

Trekking race 9:30:00 [2] 22.0 km (25:55 / km)

Wednesday Apr 25, 2012 #

10 AM

Trekking race 9:25:00 [2] 43.0 km (13:08 / km)

AR Costa Rica - Day 3

Adventure Race race 5:00:00 [1] 13.0 km (23:05 / km)

Canopy Tour/Ropes, Run/Tube, Horseback

Tuesday Apr 24, 2012 #

2 AM

Kayaking race 6:19:00 [2] 40.0 km (6.3 kph)

AR Costa Rica - Day 2

Mountain Bike race 22:20:00 [3] 150.0 km (6.7 kph)

Monday Apr 23, 2012 #

7 AM

Trekking 30:00 [1] 4.0 km (7:30 / km)

AR Costa Rica - prologue around Punta Arenas

8 AM

Kayaking race 1:00:00 [3] 8.0 km (8.0 kph)

AR Costa Rica - Day 1

Trekking 1:25:00 [2] 8.0 km (10:38 / km)

Kayaking race 2:04:00 [2] 16.0 km (7.7 kph)

Trekking 12:52:00 [2] 75.0 km (10:18 / km)

Thursday Apr 19, 2012 #

11 AM

Trekking 1:30:00 [1] 10.0 km (9:00 / km)

easy hiking & off & on running on beaches then on trail down to a waterfall. Nice to loosen the legs post-flight & pre-race.

Tuesday Apr 17, 2012 #

8 AM

Spinning 1:00:00 [2] 20.0 mi (3:00 / mi)
ahr:130

Easy spin on a trainer

Monday Apr 16, 2012 #

7 AM

Road Run 30:00 [2] 6.0 km (5:00 / km)

After seeing Hermes off for the Boston Marathon I had to do something active......watching the marathon was INSANE! Unreal how many people were running and SUFFERING in the brutal heat (87 degrees). Lots of red faces and dripping wet participants. Even saw 4 Running Free jerseys in the race, and managed to see Hermes twice along the course.

Spinning 30:00 [2]

Friday Apr 13, 2012 #

11 AM

Mountain Bike 1:40:00 [3] 31.0 km (18.6 kph)

10 min warmup, 1:20 up tempo, 10 min. cool down.
Bronte Creek PP

Thursday Apr 12, 2012 #

4 PM

Kayaking 1:01:00 [3] 9.5 km (9.3 kph)

5 min warmup, 50 min uptempo, 5 min. cooldown

Wednesday Apr 11, 2012 #

9 AM

Trekking 7:25:00 [2] 31.0 km (14:21 / km)

WT course test w/ Bash. Fantastic southern Muskoka terrain! Lots of open bedrock and open forests made for speedy travel, although running perpendicular to the general direction of the bedrock resulted in much more up & down (hint, hint to any teams who may be reading this). Highlight of the day was a toss-up between finding a Great Blue-Heron rookery (never seen one of these before...roughly 10 nests on large, dead trees in the middle of a marsh & we spooked about 10 herons who circled overhead), finding a "friendly" hunt cabin with a note welcoming off-season visitors in (usually they're locked), or possibly the friendliest local we've ever met while course testing.....after we bush-bashed down to his cottage he was quite keen and provided tons of info. on the surrounding area....huge bonus!

Mountain Bike 2:10:00 [2] 19.0 km (8.8 kph)

Cool ride back to the car, although the trails are still a bit wet....

Monday Apr 9, 2012 #

6 PM

Mountain Bike 1:25:00 [2] 26.0 km (18.4 kph)

easy ride around Bronte Creek PP, trails are so dry & fast right now...

Saturday Apr 7, 2012 #

9 AM

Orienteering race 1:13:00 [3] 11.4 km (6:24 / km)

Stage 1 Giants Rib Raid
Lead (barely) into 1, 2 & 3. Noticed the trail west of 3 continued & took the high-route to 4 and caught a small gap. Bombed down to the top of the waterfall & caught the trails over to 5, which seemed a different route than most, but saw Bender & Mick's team at 5, 6 & 7. Didn't see anyone on the trail run, or into 9, so figured we had ~30sec lead. Decent route to 10 & 11, then tried following the river to 12, but found it too slow, so climbed the ridge & attacked from above (not sure if this was the optimal route). Didn't locate the trail N of 12 & mucked about on animal tracks & thick undergrowth before re-gaining the trail, shortly after we merged with another trail and Foreigners were right there. We caught a slightly better line into 13 and finished the leg a few seconds ahead.

11 AM

Orienteering race 1:57:23 [3] 17.07 km (6:53 / km)

Stage 2 Giant's Rib Raid
Maintained our slight lead over Foreigners through 1, 2 & 3, they got ahead on walk the line & we trailed by 20m on the road run. Together into 4, but they caught a few seconds going field versus trail into 5, then they pulled away further through micro-nav route differences and faster speed into 6. I think they had 20 sec. into the Relay of Lactic Hell. We took different routes to 8 & were even once again and remained so through the Urban Matrix and into the final map exchange. We departed a few seconds behind, but again caught a better line into CP1 & regained the lead (barely) tied into 2 and both teams were running hard towards 3 with FnJ pushing Ula and Will pushing Nick (side-by-side). I overshot CP3 & Foreigners followed, even though Serghei wanted to veer further west and into the correct location. We both mucked about for a few minutes (us a few minutes longer) in thick underbrush before sorting ourselves out, locating 3 and getting to the finish.

Overall a great event and great route planning keeping us in the woods a ton through an urban environment. I also enjoyed the stage format affording time for rest & trash-talk mid-race.

C • stage race trash talkin' 6

Friday Apr 6, 2012 #

2 PM

Kayaking 3:01:20 [2] 24.6 km (8.1 kph)

16 Mile creek to Bronte Creek & back on Lake Ontario, a bit chilly & into a headwind on the way home......

Thursday Apr 5, 2012 #

6 PM

Cycling - Road 1:00:00 [1] 27.5 km (27.5 kph)

recovery spin followed by much stretching

Wednesday Apr 4, 2012 #

3 PM

Cycling - Road 3:57:00 [2] 112.5 km (28.5 kph)

wicked headwind for the first 2:15, then a nice tailwind home....avg 28.5kph

Tuesday Apr 3, 2012 #

4 PM

Kayaking 2:04:00 [3] 18.53 km (9.0 kph)

10 min. warmup, 1:40 up tempo, 15min. cool-down

C • white stuff 2

7 PM

Trail run 50:00 [2] 10.0 km (5:00 / km)

A bit of fartlek while running with my brothers pooch (this dog is not trained to run beside his walker), my goal was never to let his extendable leash go taught, I think he was a bit surprised to see me beside him after a few sprints....after 6k he learned who the leader was...:)

C • Slack leash? 12

Monday Apr 2, 2012 #

11 AM

Cycling - Road 2:55:00 [2] 85.0 km (29.1 kph)

avg 29.1kph

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