Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+ft
Strength	9	8:25:00
Road Run	11	8:11:07	54.82	(8:58)	88.22	(5:34)	631
Trekking	3	5:13:55	18.1	(17:21)	29.13	(10:47)	1191
Bike - Roads	4	3:18:26	41.32	(12.5/h)	66.5	(20.1/h)	244
Total	27	25:08:28	114.24		183.85		2066

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Wednesday Nov 29, 2017 #

9 PM

Strength 1:00:00 [3]

Lugging a whole lot of heavy shit between the basement and the cars. Race week + tonsil recovery = survival mode.

Monday Nov 27, 2017 #

8 PM

Road Run (Treadmill) 37:19 [3] 4.0 mi (9:20 / mi)
shoes: Brooks Launch 3 - Hypercolor

Short and easy shakeout. I beat myself up a bit with yesterday's strength work.

Sunday Nov 26, 2017 #

11 AM

Bike - Roads (TrainerRoad) 38:40 [3] 7.87 mi (12.2 mph)
shoes: Giant NRS FS (Brucemobile)

Tweaked my groin earlier in the week slipping on some leaves, and felt it on the bike at higher power. Had intended to use Elements of Style as w/u but decided to back off when I finished.

Also, trying to figure out why there's so much disparity on the trainer between mtn bikes -- did the same ride, same cadence, effort, etc... last January on my Salsa 29er and it measured substantially faster. Uploaded firmware tonight, so we'll see if that makes a difference.

3 PM

Strength 50:00 [3]

medicine ball

Friday Nov 24, 2017 #

Note
(rest day)

Scheduled rest day c/o Zoe's tonsils, which came out this morning.

Thursday Nov 23, 2017 #

12 PM

Road Run (Treadmill) 45:00 [4] 5.29 mi (8:30 / mi)
shoes: Brooks Launch 3 - Hypercolor

Toddler-speed family hike, followed by a treadmill turkey trot -- fartleks.

1 PM

Trekking 2:42:39 [2] 8.71 mi (18:40 / mi) +629ft 17:29 / mi

Annual walk to Thanksgiving with my dad.

Wednesday Nov 22, 2017 #

7 AM

Road Run 47:23 [3] 5.2 mi (9:07 / mi) +217ft 8:46 / mi
shoes: Brooks Launch 3 - Hypercolor

Another soggy morning around the neighborhood.

Tuesday Nov 21, 2017 #

9 PM

Strength 45:00 [3]

Free weights

Monday Nov 20, 2017 #

7 AM

Bike - Roads (TrainerRoad) 45:00 [3] 8.4 mi (11.2 mph)
shoes: Giant NRS FS (Brucemobile)

Resurrected my first real AR bike - a carbon FS Giant NRS that I bought used from Bruce Wong in 2008. It's about 20 years old now and has been hanging in our basement since 2013. Not sure it's trail-worthy anymore, but it'll be perfect for the trainer this winter.

Sunday Nov 19, 2017 #

3 PM

Bike - Roads (TrainerRoad) 1:15:00 [4] 15.4 mi (12.3 mph)
shoes: Surly Long Haul Trucker

10 PM

Strength 45:00 [3]

Core (including windshield wipers, Work4justice)

C • Well? 2

Saturday Nov 18, 2017 #

2 PM

Road Run 42:22 [3] 4.37 mi (9:42 / mi) +414ft 8:54 / mi
shoes: Brooks Launch 3 - Hypercolor

Took an awful lot to convince myself to run outside on a chilly, rainy afternoon, but I'm glad I did. Had Forbidden Drive mostly to myself and played slip 'n slide on the leaves. Some gut issues forced me to cut it short, but still a nice reminder that I enjoy running outside, too, and not just on the treadmill with a side of netflix.

Thursday Nov 16, 2017 #

7 PM

Strength 1:15:00 [3]

Medicine ball

Wednesday Nov 15, 2017 #

8 PM

Road Run (Treadmill) 45:00 [3] 5.19 mi (8:40 / mi)
shoes: Brooks Launch 3 - Hypercolor

Fartleks

Tuesday Nov 14, 2017 #

9 PM

Strength 55:00 [3]

Pushups
Dips
Static lunges
Weighted squats

Monday Nov 13, 2017 #

5 AM

Road Run (Treadmill) 36:01 [3] 4.0 mi (9:00 / mi)
shoes: Brooks Launch 3 - Hypercolor

Legs weren't awake for the first three miles.

Sunday Nov 12, 2017 #

6 AM

Road Run (Treadmill) 54:27 [3] 6.0 mi (9:05 / mi)
shoes: Brooks Launch 3 - Hypercolor

Saturday Nov 11, 2017 #

Note

Last XC meet of the season -- our race was the first event of a day-long all-sport homecoming extravaganza, in sub-30 degree temps.

I'll miss seeing these girls every afternoon, but I'm not disappointed to be reclaiming 2+ hours of my days. Good timing, too - buildup to XPD starts November 15.

Thursday Nov 9, 2017 #

8 PM

Road Run (Treadmill) 1:01:53 [3] 7.0 mi (8:50 / mi)
shoes: Brooks Launch 3 - Hypercolor

Wednesday Nov 8, 2017 #

1 PM

Trekking 1:56:16 [3] 7.61 mi (15:17 / mi) +414ft 14:32 / mi
shoes: Salomon XA Pro - Green

Took advantage of a lighter work week and a beautiful day, and walked to XC practice listening to Trevor Noah's Born a Crime.

Tuesday Nov 7, 2017 #

7 PM

Road Run (Treadmill) 45:03 [3] 5.0 mi (9:01 / mi)
shoes: Brooks Launch 3 - Black

Hiding inside on a cold and rainy day.

9 PM

Strength 1:05:00 [3]

Core

Sunday Nov 5, 2017 #

12 PM

Road Run (Treadmill) 51:33 [3] 6.0 mi (8:36 / mi)
shoes: Brooks Launch 3 - Black

In the basement while Z "paddled." When I finished running, she took a turn on the treadmill, too.

Saturday Nov 4, 2017 #

9 PM

Strength 50:00 [3]

Pushups
Triceps
Leg Lifts
Back Extensions

Friday Nov 3, 2017 #

2 PM

Bike - Roads 39:46 [3] 9.65 mi (14.6 mph) +244ft
shoes: Niner Air9 RDO

Forbidden and Green Ribbon to GA.

On Forbidden, I passed an older guy on a road bike, who then sped up to catch me and proceeded to lecture me on how road bikes and skinny tires are better. I pointed to my head phones, told him I couldn't hear him, and rode off. Annoying (and illogical for so many reasons, not least of which was that I was riding in the middle of the biggest pocket of mtn bike trails in the city).

C • I love it 3

Thursday Nov 2, 2017 #

8 PM

Strength 1:00:00 [3]

Clubs - step-ups
Hearts - weighted squats
Spades - chin-ups (3 per card, until exhaustion)
Diamonds - lunges

Wednesday Nov 1, 2017 #

4 PM

Trekking 35:00 [2] 1.78 mi (19:40 / mi) +148ft 18:14 / mi
shoes: Salomon XA Pro - Light Blue

8 PM

Road Run (Treadmill) 25:06 [3] 2.77 mi (9:04 / mi)
shoes: Brooks Launch 3 - Black

Not feeling so hot.

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