Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: getawaystix

In the 31 days ending Aug 31, 2012:

activity

time

miles

Mountain Bike

17:34:00

211.73

(12.1/h)

340.75

(19.4/h)

Trail run

16:01:00

86.56

(11:06)

139.3

(6:54)

Cycling - Road

7:11:30

137.57

(19.1/h)

221.4

(30.8/h)

Kayaking

4:05:00

24.07

(5.9/h)

38.73

(9.5/h)

SUP

1:30:00

4.66

(3.1/h)

7.5

(5.0/h)

Total

46:21:30

464.59

(5:59)

747.68

(3:43)

6:02

0:00

» now

Sunday Aug 26, 2012 #

2 PM

Mountain Bike 4:25:00 [2] 86.0 km (19.5 kph)

Mix of road & trail w/ 15lb pack. Up Blue (Happy Valley) to start, then over to Beaver Valley Ski Club & rode the first half of the old Valley to Village course through to the other side of Kolapore then home on roads. Good mix of climbs, technical single track & double track & open roads.

Saturday Aug 25, 2012 #

10 AM

Kayaking 1:56:00 [3] 18.73 km (9.7 kph)

Beaver River, Kimberley to Heathcote. Some log jams to clamber over in the upper parts, but deeper & better lower down.

Trail run 3:16:00 [2] 28.5 km (6:53 / km)

Road, hills & some technical trail with 15lb pack, from Heathcote to Beaver Valley Ski Club & back to put-in on the Bruce Trail.

Mountain Bike 50:00 [3] 12.0 km (14.4 kph)

Rode up some steep side roads on each side of the Beaver Valley (~700ft) to get the feel of transitioning onto tired legs.

Friday Aug 24, 2012 #

6 PM

SUP 1:30:00 [2] 7.5 km (5.0 kph)

Thursday Aug 23, 2012 #

4 PM

Mountain Bike hills 2:55:00 [2] 45.0 km (15.4 kph)

mix of road & trail w/ pack. over to 3 stage via 12th sideroad climb & Osler service road. Through 3 stage down to PRV road & back up then over to Blue for a downhill run & home.

Wednesday Aug 22, 2012 #

6 PM

Trail run 2:10:00 [2] 17.3 km (7:31 / km)
shoes: Salomon XT Wings SLAB Softgrou

Up & over to GP for 2 hill repeats in the new mountaineering boots.

Tuesday Aug 21, 2012 #

12 PM

Mountain Bike 1:35:00 [3] 27.0 km (17.1 kph)

Up tempo ride up & over to Blue & back. Couple climbs up the escarpment (800ft) & some fast single-track & downhill runs at Blue.

Monday Aug 20, 2012 #

5 PM

Kayaking 1:07:00 [2] 11.0 km (9.9 kph)

Surf ski to Lighthouse & back on G-Bay.

C • how's that ski working? 3

Saturday Aug 18, 2012 #

Event: Wilderness Traverse

Friday Aug 17, 2012 #

9 AM

Trail run 1:10:00 [2] 9.0 km (7:47 / km)

Ran in to place WT CP6

11 AM

Trail run 30:00 [2] 5.0 km (6:00 / km)

Ran in to place WT CP14

Thursday Aug 16, 2012 #

5 PM

Trail run 2:01:00 [2] 17.0 km (7:07 / km)

Over to GP via Loree & back via rail trail.

2 repeats of GP @ 11:45. Legs not feeling great going up, but coming down fast @ 5min.

Tuesday Aug 14, 2012 #

6 PM

Mountain Bike 2:30:00 [2] 55.0 km (22.0 kph)

Rail Trail to Meaford & back w/ pack

C • by 'pack' you mean hockey b... 1

Monday Aug 13, 2012 #

7 PM

Mountain Bike 1:12:00 [1] 23.0 km (19.2 kph)

Easy spin, Rail Trail into Thornbury & back

Sunday Aug 12, 2012 #

6 PM

Mountain Bike 1:12:00 [1] 24.0 km (20.0 kph)

Easy spin, rail trail to C-wood & back

Saturday Aug 11, 2012 #

7 AM

Mountain Bike race 1:25:00 [3] 38.75 km (27.4 kph)

Bruce Peninsula Multisport Race
Leg 1 - MTB (mix of gravel road & double track with some hike a bike
Started in a small pack of 6, Gratuitous pulled ahead by maybe 30sec. into the 1k hike-a-bike, where I ran away from the pack and caught him. We shared the work the rest of the way to the first TA.

Trail run race 1:39:00 [3] 17.0 km (5:49 / km)

Leg 2, Lions Head to Little Lake on the Bruce Trail. Started with Gratuitous, but soon pulled away on the technical trail. Then the stomach became uncooperative and had to stop twice for pit-stops costing 5min. Held a slim lead over Logie into the run to paddle TA

Kayaking race 32:00 [3] 5.0 km (9.4 kph)

Leg 3 Paddle - Modified course due to bad weather, 3 loops around Little Lake. Started cramping, probably due to the diarrhea on the previous leg depleting electrolytes. Paddled slowly eating 3 gels trying to replenish. Course was stopped for 1.5hrs after the paddle due to sour weather to the south.

Mountain Bike race 1:30:00 [3] 30.0 km (20.0 kph)

Leg 4 MTB
Race restarted with a pack. Ended up with Gratuitous, Logie & VanDenBosch riding a mix of road & trail. Trail was technical in places. I was still not right and was on the rivet, unbeknownst to those I was riding with. Logie had a mechanical with 10k to go at which point Gratuitous pulled away. I rode in with VandenBosch finishing 3min. behind Gratuitous who I'd had a 10min. lead over before the restart.

Trail run race 25:00 [3] 5.0 km (5:00 / km)

Leg 5 Colpoys Bay to Wiarton.
The cramps returned not long after beginning the run. Hamstrings seized up very badly once down the spiral staircase & had to stop a few times. Was able to open things up a bit once on the road, but missed a turn and ran a bit longer thru town to the finish.

Monday Aug 6, 2012 #

7 PM

Trail run 2:10:00 [2] 17.5 km (7:26 / km)

Over to GP for a few hill repeats.

3 times up the escarpment (~800ft).

Sunday Aug 5, 2012 #

4 PM

Kayaking 30:00 [2] 4.0 km (8.0 kph)

Surf ski in decent swells. A couple laps of paddling into the wind, then riding some decent waves back.

Saturday Aug 4, 2012 #

9 AM

Cycling - Road 2:50:00 [2] 82.0 km (28.9 kph)

Cwood to near Alliston - headwind & pretty hot

Friday Aug 3, 2012 #

7 PM

Cycling - Road 2:24:00 [2] 75.0 km (31.3 kph)

Grey 19 & Epping climbs

Thursday Aug 2, 2012 #

6 PM

Trail run 2:40:00 [3] 23.0 km (6:57 / km)

With pack, included some road, rail trail & 20 min. of bushwack/trail scouting before getting to Georgian Peaks for 3 repeats @:
12:30 - run with hiking poles
14:20 - speed hike with poles
13:50 - run w/o poles (feeling tired on this one)

Wednesday Aug 1, 2012 #

7 PM

Cycling - Road 1:47:30 [3] 61.4 km (34.3 kph)

Pretty River Valley Loop, up tempo

Cycling - Road 10:00 [1] 3.0 km (18.0 kph)

easy spinning

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