Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: arg

In the 31 days ending Aug 31, 2013:

activity	#	time	miles	km	+m
biking	32	27:20:37	441.36	710.3	6426
Hiking	1	3:00:00
Run	3	1:31:08	2.42	3.9
Total	36	31:51:45	443.78	714.2	6426

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Saturday Aug 31, 2013 #

7 AM

biking 32:07 [3] 3.8 km (8:27 / km) +242m 6:25 / km

MOMAR 101 Course setting.

10 AM

Hiking 3:00:00 [1]

5 PM

biking 1:04:06 [3] 33.5 km (1:55 / km) +204m 1:51 / km

City Waterfront - watch out for cruise ship buses!

Tuesday Aug 27, 2013 #

7 AM

biking (Commute ) 14:51 [3] 6.2 km (2:24 / km)

4 PM

biking (Cross Bike ) 47:28 [3] 16.2 km (2:56 / km) +243m 2:44 / km
ahr:126 max:152

Checking out the Cross bike - season is almost on. New brakes and what a difference. Finally shelved the Canti's and went on to mini-V's. What a difference in stopping power. A little grabby, but that's ok.

Sunday Aug 25, 2013 #

9 AM

biking 40:01 [1]

Cruise with the boss

3 PM

biking 1:52:19 [3] 56.3 km (2:00 / km) +652m 1:53 / km
ahr:141 max:166

Friday Aug 23, 2013 #

7 AM

biking (Commute) 15:10 [3] 6.4 km (2:22 / km) +60m 2:16 / km

12 beer in my commuting backpack was slowing me down ;-)

5 PM

biking 40:28 [3] 19.0 km (2:08 / km) +175m 2:02 / km
ahr:128 max:147

Thursday Aug 22, 2013 #

5 PM

biking 2:08:32 [3] 71.9 km (1:47 / km) +455m 1:44 / km
ahr:134 max:171

Got spit out from the fast group just before the observatory....legs weren't there.

Wednesday Aug 21, 2013 #

12 PM

Run 28:28 [3]
shoes: salomon xt 3 wings

Trail run a la Pkols, formerly knows as the mountain that was named Mount Douglas.

Tuesday Aug 20, 2013 #

5 PM

biking warm up/down 1:05:30 [3] 33.7 km (1:57 / km) +214m 1:53 / km
ahr:125 max:152

Home to VCL TT.

7 PM

biking race 25:45 [5] 17.4 km (1:29 / km) +50m 1:28 / km
ahr:160 max:169

VCL TT. Always an effort. Was flopping all over the place as I don't have aero bars and resting my elbows on the handlebar means I'm always shifting around. Mind you, it doesn't matter much because I don't usually TT. All in all, a great night to spin the wheels with a great group. I 'raced' with Canada's new TT champ, Curtis Deardon who started two minutes back of me. I managed to fend him off for the 7/8's of the first lap of the course. His time: 21:50. My time: 25:45.

biking warm up/down 40:05 [3] 19.1 km (2:06 / km) +88m 2:03 / km
ahr:135 max:149

Monday Aug 19, 2013 #

biking 24:24 [3]

To and from commute to work

7 PM

biking 56:34 [3] 27.4 km (2:04 / km) +161m 2:00 / km
ahr:132 max:159

Out and about with limited time - riding off all the calories I put on over the weekend.

Friday Aug 16, 2013 #

Run 29:51 [3]
shoes: salomon xt 3 wings

7 AM

biking 13:57 [3] 6.4 km (2:11 / km) +79m 2:03 / km
ahr:118 max:136

4 PM

biking (Commute) 10:30 [3] 5.7 km (1:51 / km) +58m 1:45 / km
ahr:121 max:144

Wednesday Aug 14, 2013 #

7 AM

biking (Commute ) 12:47 [3] 6.1 km (2:06 / km) +62m 2:00 / km
ahr:113 max:138

4 PM

biking (Commute ) 9:45 [3] 5.6 km (1:44 / km) +52m 1:40 / km
ahr:125 max:137

5 PM

biking 1:37:00 [3] 48.5 km (2:00 / km) +183m 1:58 / km
ahr:125 max:153

VCL Caleb Pike cancelled due to rain. Fragile riders! Was a great night to ride though, even in the rain - warm, despite the water on the road and coming down on us.

Thanks Paul and C-man for the tip: Spray-9

Tuesday Aug 13, 2013 #

7 AM

biking 22:39 [3] 8.9 km (2:33 / km) +79m 2:26 / km
ahr:110 max:141

To work via la Galloping Goooooooooooooooose.

4 PM

biking 1:01:44 [3] 22.4 km (2:45 / km) +223m 2:38 / km
ahr:117 max:143

Xbike and fat tires.

Monday Aug 12, 2013 #

7 AM

biking 12:24 [3] 6.5 km (1:54 / km) +59m 1:49 / km
ahr:89 max:139

To work

5 PM

biking 21:18 [3] 10.5 km (2:02 / km) +150m 1:54 / km
ahr:134 max:149

Back home

Saturday Aug 10, 2013 #

7 AM

Run 32:49 [2] 3.9 km (8:25 / km)
ahr:132 max:150

Setting MOMAR 101 course.

Friday Aug 9, 2013 #

7 AM

biking 12:52 [3] 6.1 km (2:07 / km) +62m 2:00 / km
ahr:115 max:143

To work.

4 PM

biking 38:54 [3] 19.1 km (2:02 / km) +178m 1:57 / km
ahr:121 max:141

Back from work and a quick stop for Kaefeennation

Thursday Aug 8, 2013 #

5 PM

biking 2:08:50 [3] 70.9 km (1:49 / km) +464m 1:46 / km
ahr:134 max:167

Good ride at the start - had to take a long pull up the highway to bridge the main group after stopping for a mechanical. Took another long pull past Beacon at the airport to bridge the attacking group; then stayed with them pacelining until Panorama, then it got ugly. Was shelled, then worked with L, R, L and T to slowly gather up the others that fell off the attackers.

Tuesday Aug 6, 2013 #

7 AM

biking (Commute ) 13:20 [3] 6.2 km (2:09 / km) +66m 2:03 / km

4 PM

biking 59:34 [3] 26.9 km (2:13 / km) +527m 2:01 / km
ahr:132 max:163

Two x Observatory hill repeats: 6:49 and 7:06. Last one is longer according to Strava, but my Garmin timer noted 6:52. Hmmm.

Monday Aug 5, 2013 #

9 AM

biking 1:26:29 [3] 43.9 km (1:58 / km) +594m 1:51 / km
ahr:143 max:164

Sunday Aug 4, 2013 #

8 AM

biking (Sur la X) 45:45 [2]

To 5bux in Caddie Bay with L....java stop and chat

Saturday Aug 3, 2013 #

11 AM

biking (Mtn bike) 1:55:32 [3] 34.2 km (3:23 / km) +596m 3:06 / km
ahr:122 max:156

C • You should try 2

Friday Aug 2, 2013 #

biking 35:35 [3]

Commuting

Thursday Aug 1, 2013 #

5 PM

biking (skinny tiring ) 2:14:22 [3] 71.5 km (1:53 / km) +450m 1:49 / km
ahr:118 max:162

Post ride Sleemans was quite enjoyable. Tired from Weds effort thus I held back from the my fastees group and helped out with le lanterne rouge.

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