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Training Log Archive: abiperk

In the 29 days ending Feb 29, 2020:

activity # timemileskm+ft
  Bike - Roads14 17:12:49 240.01 386.26 13992
  Winter Rogaine1 7:56:01 22.4(21:15) 36.05(13:12) 1110
  Road Run7 6:47:20 39.5(10:19) 63.57(6:24) 1584
  Strength6 5:13:23
  Trekking2 3:53:55 10.23(22:52) 16.47(14:12) 1967
  Trail Run2 3:02:34 15.96(11:26) 25.69(7:06) 1421
  Kayak Erg3 1:47:45
  Yoga1 45:00
  Stretching2 30:00
  Total35 47:08:47 328.1 528.03 20074
  [1-5]35 46:50:07

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Saturday Feb 29, 2020 #

Event: CNYO Snowgaine
 
8 AM

Winter Rogaine 7:56:01 [3] 22.4 mi (21:15 / mi) +1110ft 20:18 / mi
ahr:136 max:180 shoes: La Sportiva Bushido

Snowgaine, Day 1. Winona State Forest - start/finish at the CCC camp, which was relatively centrally located on the two maps. We started off eyeing a northerly route but when we saw that most teams were heading south, we switched up our plans to avoid having to break snow all day. We started with a tight loop right out of the TA - two 70 pointers plus 46 - also part of the avoid-breaking-snow strategy - and then swept south and east. We debated going for the most easterly points - a lot of work for relatively few CPs - but ultimately decided to go for it.

We were generally moving well and made it through most of our planned route. We debated whether we had time to push to the SW corner for 81 and ultimately decided that we did - until we failed to pay attention coming out of a CP, followed someone else's tracks, and ended up traveling a 1+ kilometer in opposite direction from where we intended, essentially back to the previous CP. It was our one major nav blunder of the weekend, and it cost us.

Knowing we were up against the clock, we headed north/northeast toward the start/finish, picking up a few more points that were en route. We were surprised to finish the day first among the coed teams, but we had a feeling that other teams might have some tricks up their sleeves for Day 2.

A few notes and observations, in no particular order:

1. I felt good about my nutrition. We watched the clock and made it a priority to eat something small every 30 minutes, to maintain steady energy. Could have done better with hydration. Hose was frozen for the first while and I got out of the habit of drinking.

2. I got down on myself about five hours into the race, feeling slow and out of shape. And then I realized that I've been training in a fifty-degrees-and-rainy kind of winter, I haven't experienced real snow in a few years, and other than nationals (which for some reason doesn't really register for me) I'm still coming off a year away from racing. I was able to snap out of it with about 90 minutes left on the clock, but it made me realize that more than physical strength, I need to rebuild some of my mental reserves on the race course.

3. I had SO much fun following along on the map. I wasn't doing the navigational heavy lifting, but I was always aware of where we were and helping make decisions. It felt good to know where I was and where we were going!

4. I am/we are unbelievably inefficient at putting on snowshoes.

Thursday Feb 27, 2020 #

4 PM

Bike - Roads (Zwift) 1:00:02 [2] 13.7 mi (13.7 mph) +735ft
shoes: Giant NRS FS (Brucemobile)

Recovery ride

Wednesday Feb 26, 2020 #

3 PM

Road Run 39:30 intensity: (14 @1) + (11 @2) + (7:12 @3) + (20:23 @4) + (11:30 @5) 4.1 mi (9:38 / mi) +120ft 9:22 / mi
ahr:155 max:185 shoes: La Sportiva Bushido

20min push, the rest easy. Last 10min on muddy trail. Underfueled and sluggish, but otherwise pleasant enough.

Monday Feb 24, 2020 #

4 PM

Bike - Roads (Zwift) 1:00:21 [2] 12.39 mi (12.3 mph) +1158ft
shoes: Giant NRS FS (Brucemobile)

EZ spin

Sunday Feb 23, 2020 #

6 AM

Kayak Erg 35:00 [3]

60/30 x 10
6 PM

Bike - Roads (Zwift) 1:14:44 intensity: (33:17 @1) + (20:02 @2) + (21:22 @3) + (3 @4) 18.4 mi (14.8 mph) +1778ft
ahr:119 max:147 shoes: Giant NRS FS (Brucemobile)

Over/Unders - 4x12min. Not my favorite workout.

Strength 44:54 intensity: (41:47 @1) + (1:55 @2) + (1:12 @3)
ahr:78 max:134

Saturday Feb 22, 2020 #

7 AM

Trail Run 2:02:28 intensity: (29:30 @1) + (27:55 @2) + (1:02:58 @3) + (2:05 @4) 9.58 mi (12:47 / mi) +1126ft 11:30 / mi
ahr:126 max:157 shoes: La Sportiva Bushido

Run/hike in the Wiss. Val joined me for the second half, Phin for the first. At thirteen and without many running miles on his legs over the last few years (two torn ACLs since 2017), an hour was probably a little bit too much for him, but he made it through with a couple pep talks over the last twenty minutes.

I loved being out with Phin. It's the first time in a long time that I felt totally comfortable and relaxed running on my own in the park. Not sure why I didn't think of it sooner. Now, just need to rebuild his endurance.

Also loving my new Ultimate Direction vest. Feels like I have nothing on!
C • Yay and yay! 2
7 PM

Yoga 45:00 [1]

A friend organized a private yoga class for her birthday, followed by cupcakes and mojitos. It was lovely.

Friday Feb 21, 2020 #

1 PM

Road Run (Treadmill) 1:00:00 [3] 6.63 mi (9:03 / mi)
shoes: Brooks Ghost - Pink

20/20/20

Bike - Roads (Zwift) 1:19:33 intensity: (4:42 @0) + (24:41 @1) + (40:54 @2) + (9:16 @3) 21.88 mi (16.5 mph) +883ft
ahr:120 max:142 shoes: Giant NRS FS (Brucemobile)

Endurance intervals off the run

Thursday Feb 20, 2020 #

8 PM

Bike - Roads (Zwift) 1:12:01 intensity: (4:21 @1) + (5:52 @2) + (28:51 @3) + (18:40 @4) + (14:17 @5) 19.42 mi (16.2 mph) +1640ft
ahr:144 max:180 shoes: Giant NRS FS (Brucemobile)

Force Intervals - 2x5min, 3x4min, 4x3min

Wednesday Feb 19, 2020 #

2 PM

Road Run 45:47 intensity: (10 @1) + (33 @2) + (17:05 @3) + (23:18 @4) + (4:41 @5) 4.57 mi (10:01 / mi) +33ft 9:57 / mi
ahr:149 max:172 shoes: Brooks Ghost - Pink

This was meant to be a very easy test run for my calf. Calf felt totally fine but HR/breathing was out of whack, despite slowing down considerably. May be coming down with a cold?
9 PM

Strength 48:27 [3]

Watching the Dem debate

Tuesday Feb 18, 2020 #

8 PM

Bike - Roads (Zwift) 1:20:04 intensity: (30:32 @1) + (16:51 @2) + (27:44 @3) + (4:57 @4) 21.32 mi (16.0 mph) +1486ft
ahr:125 max:152 shoes: Giant NRS FS (Brucemobile)

Strength intervals

Sunday Feb 16, 2020 #

10 AM

Trekking 2:48:19 [2] 6.46 mi (26:03 / mi) +1358ft 21:43 / mi
shoes: La Sportiva Bushido

Communing with the Strong Machine crew on Mt. Norwottuck!
7 PM

Strength 58:26 [3]

Friday Feb 14, 2020 #

8 AM

Bike - Roads 1:15:28 intensity: (3:06 @0) + (6:51 @1) + (9:12 @2) + (40:58 @3) + (1:52 @4) + (13:29 @5) 19.5 mi (15.5 mph) +1900ft
ahr:140 max:199 shoes: Giant NRS FS (Brucemobile)

Over/unders.

Frustrating issues with the erg mode on the trainer from the start, which progressed through the workout until I wasn't able to turn the pedals at all. I dropped out of erg mode for the last set, and realized how much easier it felt to hit the target watts than it had when erg was set. So, something funky going on. I'm wondering if that's been true at other points this week - riding has felt HARD.

Thursday Feb 13, 2020 #

Note

Pretty sure I've figured out the culprit of the calf issues. I have a pair of boots that I often wear to work, which have a very small heel (maybe 3/4"?). I Wore them a week ago Monday, and then again today, and felt tightness in the same exact spot. Bummer - I really like those boots.
8 AM

Bike - Roads 2:25:12 intensity: (28:54 @1) + (34:53 @2) + (1:17:19 @3) + (3:08 @4) + (58 @5) 40.06 mi (16.6 mph) +2215ft
ahr:125 max:169 shoes: Giant NRS FS (Brucemobile)

Endurance intervals. Tired legs after yesterday's force/strength combo. Have a late night on campus today, so stole a few hours this morning.

Wednesday Feb 12, 2020 #

1 PM

Bike - Roads (Zwifft) 1:03:54 intensity: (16:38 @1) + (5:33 @2) + (31:33 @3) + (9:39 @4) + (31 @5) 21.15 mi (19.9 mph) +505ft
ahr:128 max:170 shoes: Giant NRS FS (Brucemobile)

Force intervals
2 PM

Strength 57:30 [3]

7 PM

Kayak Erg 41:05 intensity: (41:03 @1) + (2 @2)
ahr:104 max:120

60/45/30 seven times through

Monday Feb 10, 2020 #

3 PM

Bike - Roads (Zwift) 1:12:41 intensity: (3:15 @0) + (13:16 @1) + (7:05 @2) + (40:18 @3) + (7:12 @4) + (1:35 @5) 16.77 mi (13.8 mph) +1693ft
ahr:133 max:185 shoes: Giant NRS FS (Brucemobile)

Strength/Sprint Intervals.

Saturday Feb 8, 2020 #

6 AM

Strength 52:30 [2]

9 AM

Bike - Roads (Zwift) 45:23 [3] 9.98 mi (13.2 mph)
shoes: Giant NRS FS (Brucemobile)

Talked to JS last night - plan for the next week is to focus on bike, take the load off running.

All good, except I had no legs this morning. Made it through one set of strength intervals and couldn't hold power. Long spinout after.

Friday Feb 7, 2020 #

11 AM

Bike - Roads (Zwift) 1:55:12 intensity: (15:18 @1) + (16:53 @2) + (1:15:09 @3) + (7:47 @4) + (5 @5)
ahr:130 max:168 shoes: Giant NRS FS (Brucemobile)

10min endurance pace, 3min tempo, 2min recovery - seven times through.

Calf felt pretty normal this morning - trying to make up some missed training today.

Road Run 1:43:44 intensity: (49:47 @1) + (3:46 @2) + (20:47 @3) + (28:35 @4) + (49 @5) 8.26 mi (12:34 / mi) +413ft 11:59 / mi
ahr:122 max:172 shoes: Brooks Ghost - Pink

Well, that was... character building. A bit slow to find my legs after this morning's ride, but once I did I felt great for about five miles, despite the rain showers and 50 mph winds. At around the five-mile mark my calf started pulling so I decided to stop before it seized up again... but I was still three miles from my destination, and by that point the temps had dropped 15 degrees, the winds were kicking up harder, and rain had turned to snow.Thank goodness for Wawa coffee half a mile from the end.

Turns out making up missed training was probably not the smartest idea I've ever had. Going to modify a few things going into next week in hopes that this doesn't become a bigger issue.
C • Daaamn! 3

Thursday Feb 6, 2020 #

4 PM

Strength 51:36 [1]
ahr:90 max:116

7 PM

Road Run (Treadmill ) 50:23 intensity: (45 @1) + (55 @2) + (39:00 @3) + (8:43 @4) + (1:00 @5) 5.45 mi (9:15 / mi)
ahr:140 max:175 shoes: Brooks Ghost - Pink

10 x 20/40, twice through. Calf held up well.

Wednesday Feb 5, 2020 #

3 PM

Kayak Erg 31:40 intensity: (1:07 @0) + (14:13 @1) + (9:19 @2) + (6:58 @3) + (3 @4)
ahr:118 max:146

60s/45s/30s (x5)
7 PM

Road Run (Treadmill) 46:31 intensity: (12:38 @1) + (4:41 @2) + (19:52 @3) + (8:48 @4) + (32 @5) 4.01 mi (11:36 / mi) +522ft 10:20 / mi
ahr:132 max:164 shoes: Brooks Ghost - Pink

10 x 2min hike up - on the treadmill because my calf still isn’t 100 percent and didn’t want to push it with running back down. It held up pretty well - felt the same at the finish as at the start.

Tuesday Feb 4, 2020 #

5 AM

Bike - Roads (Zwift) 30:07 intensity: (5:28 @1) + (4:31 @2) + (16:32 @3) + (2:34 @4) + (1:02 @5) 8.6 mi (17.1 mph)
ahr:130 max:177 shoes: Giant NRS FS (Brucemobile)

Just stretching out my calf. Doesn't hurt to ride, and I can stand on my tiptoes and put some weight on it today.
7 PM

Bike - Roads (Zwift) 58:07 intensity: (17:28 @1) + (9:22 @2) + (20:05 @3) + (9:43 @4) + (1:29 @5) 16.84 mi (17.4 mph)
ahr:128 max:173 shoes: Giant NRS FS (Brucemobile)

Force intervals
9 PM

Stretching 10:00 [1]

Monday Feb 3, 2020 #

2 PM

Trail Run 1:00:06 intensity: (6:30 @0) + (1:39 @1) + (30 @2) + (10:06 @3) + (19:00 @4) + (22:21 @5) 6.38 mi (9:25 / mi) +295ft 9:01 / mi
ahr:144 max:172 shoes: La Sportiva Bushido

Mix of roads and trail. 3 x 15min steady/5min push

Felt great for the first 45 minutes, when my L calf cramped. Stretched and walked for a couple minutes, and it released enough to keep going cautiously, then seized again about 100 meters from the car. Still hurting four hours later...
8 PM

Stretching 20:00 [1]

Sunday Feb 2, 2020 #

5 AM

Trekking 1:05:36 intensity: (1:05:00 @1) + (36 @2) 3.77 mi (17:24 / mi) +609ft 15:06 / mi
ahr:90 max:127 shoes: Brooks Ghost - Pink

Incline intervals - 20lb pack

Saturday Feb 1, 2020 #

6 AM

Road Run 1:01:25 intensity: (8 @1) + (13 @2) + (29:51 @3) + (4:56 @4) + (26:17 @5) 6.48 mi (9:29 / mi) +496ft 8:50 / mi
ahr:152 max:174 shoes: Brooks Ghost - Pink

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