Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bash

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running4 6:35:54 32.6(12:09) 52.46(7:33) 972
  Strength & Mobility3 1:05:00
  Total7 7:40:54 32.6 52.46 972
  [1-5]7 7:36:41
averages - sleep:6.6

» now

Sunday Mar 24 #

2 PM

Running (Country Road & Trail) 3:12:52 [3] 26.08 km (7:24 / km) +374m 6:54 / km
ahr:136 max:166 slept:9.5 shoes: Salomon SpikeCross - 2nd pair

Long run on a mix of gravel roads and shoulders, rail trail and park roads. I'm getting ready for a warm weather race so I wanted to avoid ice as much as possible today. This route was better for that than the forest trails but there were some really icy sections in Albion Hills, on the closed section of Duffy's Lane, and in a few places on the rail trail, which was pretty muddy elsewhere. I've been skiing and snowshoeing regularly but this was my first long run in awhile. We'll see what hurts tomorrow. :)

Saturday Mar 23 #


Midnight phone call from doctor meant an immediate evacuation of Tree Hugger ABC, a long drive to see Mom in hospital, and a night without sleep. She is improving.
10 PM

Strength & Mobility 10:00 [1]

'Bent and I got a short nap around noon. I've had no blank days on AP in 2019 so I had to do foothab basics before collapsing into bed for a real sleep.

Friday Mar 22 #

4 PM

Strength & Mobility 45:00 [3]

Gym workout at Tree Hugger ABC. Warmed up with 2 km of rowing.

Thursday Mar 21 #


The last 24 hours had a few “highlights”: a nasty drive in the dark in snow-rain, a night in a mediocre motel, learning at 6 am that Mom didn’t need me there to give her a ride after all, moving her computer a few inches and somehow causing the power switch to stop working, finding a tech repair shop and taking it there - phew. It was great to get back home - until I found three puddles of stinky dog vomit. On our duvet.

But the day finished off fun when ‘Bent and I went to a live show by Youtuber Randy Rainbow. Warning: might offend people who don't like certain body parts mentioned in a song and will definitely offend Trump supporters.

4 PM

Strength & Mobility 10:00 [1]

Wednesday Mar 20 #


"Literary Historians Uncover Collection Of Breezy, Upbeat Edgar Allan Poe Writings Penned After Author Took Up Jogging" :)

9 AM

Running (Trail) 55:56 intensity: (4:13 @0) + (4 @1) + (1:38 @2) + (17:14 @3) + (29:09 @4) + (3:38 @5) 6.93 km (8:05 / km) +200m 7:04 / km
ahr:144 max:163 slept:6.0 shoes: Salomon Snowcross1 2nd pair

Another ice run in Kahtoolas, this time at Glen Haffy with Erin Heuts (Squirt when she was on AP). Lots of very icy hills where we had to move cautiously, even in spikes.

We'd never run together before but now that Grandma is watching Grace occasionally, we're going to try to get out once in awhile. Erin is faster but my "slightly too fast" pace is her "comfortable" pace so while she's getting back into shape, we should be OK together. It was another beautiful, sunny day and it was great to have someone to chat with!

Tuesday Mar 19 #

4 PM

Running (Trail) 1:02:37 intensity: (1:10 @1) + (11:52 @2) + (31:08 @3) + (16:45 @4) + (1:42 @5) 8.16 km (7:40 / km) +164m 6:58 / km
ahr:138 max:167 slept:8.0 shoes: Salomon XR Crossmax CS pink/gr

Another Kahtoola run around Palgrave West with AdventureDog. Today's conditions were more of a mixed bag. There was some glare ice, often with water flowing over it, but I ran through more slush, soft snow and deep, frigid puddles hiding under thin, breakable ice. At first I was disappointed that my legs felt so heavy after yesterday's run felt so good. Then I decided I could officially blame the conditions - too much sinking into slush with nothing to push off against. Even so, it was another beautiful, sunny day in the woods. I'll take slush over ticks any day! (Although the temperature has been in the right range for ticks this week too. Boo.)

Monday Mar 18 #

2 PM

Running (Trail) 1:24:29 intensity: (2:47 @1) + (29:15 @2) + (36:32 @3) + (14:17 @4) + (1:38 @5) 11.29 km (7:29 / km) +234m 6:47 / km
ahr:135 max:159 slept:6.5 shoes: Salomon S-Lab Wings 8

Kahtoola run around the glaciers of Palgrave East and West. My cold is fading nicely so we'll see if this kicks it back into gear. Hopefully not - I felt pretty good out there.

It was my first run with a heart rate monitor in a long, long time. In our early days of AR, I got into HR training for a couple of years but I was able to estimate my HR pretty accurately after awhile so it didn't seem worth measuring it anymore. I'm only guessing at my current max heart rate but based on when I started to go anaerobic, I think my estimate is pretty close (HRmax around 165-ish). Today wasn't a good day to push the limits.

This is 'Bent's photo from his commute today on the same trails.

« Earlier | Later »