Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arg

In the 31 days ending Aug 31, 2012:

activity

time

miles

biking

36:52:44

621.82

1000.73

8279

Hiking

4:51:12

Paddling

2:25:25

Run

44:44

Total

44:54:05

621.82

1000.73

8279

[1-5]

43:57:35

averages - rhr:42

6:01

0:00

» now

Thursday Aug 30, 2012 #

5 PM

biking (La Rue ) 2:09:00 [3] 71.6 km (1:48 / km) +444m 1:45 / km
ahr:129 max:171 rhr:41

Tuesday Aug 28, 2012 #

6 PM

biking warm up/down 22:39 [2]

19:01 warm up and 3:38 cool down post TT.

biking race 25:52 [4] 17.4 km (1:29 / km) +41m 1:28 / km
ahr:158 max:166

TT. My intensity was probably a 4.5. First lap was off as I wasn't dialed in and didn't know where to put my effort. 2nd lap was smoother and faster (I think, I hope!....at least it felt that way). Was windy on the course and I didn't think I was going to do well (that's relative, doing well, as I haven't done a/this TT for a couple of years and thus didn't have the perspective of what was good for my form or not...addendum: best time in 2009 was 26:28 - I'm improving with age!)

All and in all, a great way to spend 25+ minutes with my tongue hanging out and trying to be as aero as possible.

Monday Aug 27, 2012 #

7 AM

biking (Commute) 10:13 [3]

4 PM

biking 1:25:24 [3] 39.8 km (2:09 / km) +452m 2:02 / km
ahr:126 max:170 rhr:42

From work to top of Observatory, the to Hartland dump, then into Victoria to see my son, then home.

Sunday Aug 26, 2012 #

9 AM

biking 44:32 [3]

Ride for cup o' Joe. Rode the X bike to check out how its running pre X season....needs new cables, brakes, trued wheels, etc. Have to get that done!

Saturday Aug 25, 2012 #

Run 44:44 [2]

Setting course for MOMAR 101

9 AM

Hiking 4:11:11 [1]

MOMAR 101 course

3 PM

biking 1:05:06 [3] 32.1 km (2:02 / km) +213m 1:58 / km
ahr:124 max:153

Ride to BC Track Provincials and back.

Thursday Aug 23, 2012 #

5 PM

biking 2:14:48 [3] 72.1 km (1:52 / km) +459m 1:49 / km
ahr:129 max:166

Smaller group tonight - windy: made for interesting pacelining echelons that could not be used to their efficient potential due to traffic and narrow lanes.

Guest appearance by Rob Britton of H&R Block team. He lit up the fastees, decimated the field and was first back to Dan's to sip a 'frosty can of awesomeness' (props to FB for the latter descriptor).

Skid185 also guest starred and unleashed peak pedalling as he gears up for NZ in October. Dan commented on Skids cycling smoothness and tenacity at pulling the pack, but lamented the fact that he opted to skip the 'frosty can' reward post ride.

C • Opt out 3

Tuesday Aug 21, 2012 #

5 PM

biking 1:40:42 [3] 51.4 km (1:58 / km) +270m 1:55 / km
ahr:122 max:145

Ride to the Sidney Velo TT to watch my friend Simon race his hand bike....dude is fast! 6 minutes ahead of closest competitor!

Monday Aug 20, 2012 #

3 PM

biking 1:56:38 [3] 57.3 km (2:02 / km) +638m 1:56 / km
ahr:132 max:161

Got the bike up to 81.5kph today.....steady, nary a wobble.

Saturday Aug 18, 2012 #

8 AM

biking 44:44 [1]

Cruiser ride to 5bux for java with L.

Friday Aug 17, 2012 #

7 AM

biking (commute ) 12:43 [2]

Ho-hum ride to work. Hard to steer the bike to the office when it's a brilliant day to cycle. At least there is a/c.

3 PM

biking 1:27:49 [3] 42.7 km (2:03 / km) +444m 1:57 / km
ahr:124 max:151

Ride from work....relaxed and didn't bite into the hills. Stopped of at VGH to visit mom-in-law too. Bike parking at the hospital sux!

Thursday Aug 16, 2012 #

5 PM

biking 2:13:33 [3] 73.3 km (1:49 / km) +423m 1:46 / km
ahr:128 max:167 rhr:41

....and there was beer at the end.

Got to ride alongside Jasper Blake, retired ironman champ, who came along with Tony Z. He fell off from the cycling freaks in the break away group and then had to paceline alongside chumps like me who were vainly trying to bring the big (well, physically little, light weight walking lungs) boys back. He made it seem like he was working hard but somehow I think he was out for a recovery ride or something. Nice guy, stayed around for the wobbly pop and man-gossip ritual.

Wednesday Aug 15, 2012 #

5 PM

biking warm up/down 52:37 [3] 24.9 km (2:07 / km) +285m 2:00 / km
ahr:143 max:163

More of a work out than a warm up - was late getting home from work and had to pick up the pace on the ride out to the race in order to make the sign in.....

6 PM

biking race 50:39 [4] 30.0 km (1:41 / km) +393m 1:35 / km
ahr:158 max:172

Too warm for me tonight. Didn't have the best of legs and while there were a few attacks I covered, it all came down to the last lap of 12....I had a good position in to the uphill sprint, however was boxed in by racer in front who gave up pedaling on the little plateau 70m pre-finish line...there were racers coming on either side of me and for the sake of getting a 4 or 5th finish and possibly taking out anyone sprinting I opted to not change lines and risk a collision. I'm good with that.

7 PM

biking warm up/down 48:11 [3] 23.8 km (2:01 / km) +109m 1:59 / km
ahr:123 max:158

Cool down from Caleb to home.

Tuesday Aug 14, 2012 #

3 PM

Hiking 40:01 [1]

Sunday Aug 12, 2012 #

10 AM

biking (Mowntoon Byyking) 1:12:12 [1]

4 PM

Paddling (Surfski) 1:10:10 [3]

Saturday Aug 11, 2012 #

8 AM

biking 1:49:45 [3] 52.6 km (2:05 / km) +847m 1:56 / km
ahr:137 max:160

Hilly ride.

Friday Aug 10, 2012 #

7 AM

biking (Kommutism) 42:53 [0] 19.3 mi (2:13 / mi) +137m 2:10 / mi
ahr:119 max:138

Ride to work. Raced an asphalt laying machine and lost. That's how tired I am.
After work - ride downtown to be part of Ryder H's welcome home.

4 PM

biking (Ryder Hesjedal Parade) 13:37 [0] 1.1 km (12:23 / km) +10m 11:50 / km

Not sure why I'm listing this, but why not? Maybe some of his biking prowess will rub off on me.

Thursday Aug 9, 2012 #

5 PM

biking (La Rue ) 2:05:40 [3] 71.47 km (1:45 / km) +458m 1:42 / km
ahr:127 max:169 rhr:42

Good ride tonight. Props to Straight Up for keeping me riding and lending me a loaner crankset. My previous ride shifting issues were due to my L crankarm splines being worn and the inevitable unwinding of said assembly. I am soooo not able to diagnosis bike problems and will gladly pay for the privelege of having my bike fixed properly.

Anyhoo....pacelined with a group of 15+ trying to chase down the lead outs....we started shelling folks off the back during the Panorama climb, and up until W Saanich onto interurban in preparation for the sprint. By this time, we were down to 5 or six and me legs were burning and me lungs were collapsing. I led out the sprint and watched everyone ride away.

Back in the cave, beer tasted gud. Reel Gud.

C • you're the only dude on the planet 5

Wednesday Aug 8, 2012 #

5 PM

biking 1:23:17 [3] 41.3 km (2:01 / km) +484m 1:54 / km
ahr:128 max:164

Was supposed to race VCL Western Speedway Crit, however this was X'lled. Instead rode with a bunch to Munns. BB loosened, only had my small ring: ok up the hills, not so good on the downs or flats - a chance to work on smooth pedaling though. No allen key. Frick.

Tuesday Aug 7, 2012 #

biking (On me Mountain cycle ) 1:04:54 [3] 9.1 km (7:08 / km) +312m 6:05 / km
ahr:115 max:144

Quickie at Hartland. My mtn bike skills are sorely lacking but it was fun. Have to get back into the groove to help me with the X season and maybe Cumberland MOMAR.

Monday Aug 6, 2012 #

8 AM

biking 2:41:49 [3] 79.0 km (2:03 / km) +689m 1:58 / km
ahr:120 max:163

Nice ride with Lanny and Todd from IRC....was supposed to be an easy ride, but matched Todd's efforts up the hills, with a little bit more to finish atop...so, in some ways a recovery ride, with some effort put in.

Sunday Aug 5, 2012 #

9 AM

biking 42:14 [1]

Cruiser bike styling on my way and back for a leisurely java at Caddie Bay 5Bux.

3 PM

Paddling 1:15:15 [2]

Saturday Aug 4, 2012 #

9 AM

biking 2:29:00 [3] 77.5 km (1:55 / km) +540m 1:51 / km
ahr:132 max:164

Sat Club ride....small group today for the usual peninsula ride - the rest of the IRC clan rode out earlier to Jordan River.

Thursday Aug 2, 2012 #

5 PM

biking 1:55:52 [3] 66.7 km (1:44 / km) +371m 1:41 / km
ahr:132 max:169 rhr:42

IRC Thursday spectacular....felt a bit better on the bike despite some bottom bracket gremlins. Got in a good chase group and almost got the breakaways.

Wednesday Aug 1, 2012 #

5 PM

biking 1:06:21 [3] 34.5 km (1:55 / km) +260m 1:51 / km
ahr:132 max:161

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