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Training Log Archive: abiperk

In the 30 days ending Nov 30, 2020:

activity # timemileskm+ft
  Bike - Roads13 16:03:36 153.97 247.79 9759
  Trekking8 15:20:12 38.6(23:50) 62.12(14:49) 3156
  Road Run5 4:17:03 28.75(8:56) 46.27(5:33) 586
  Strength4 2:55:05
  Trail Run1 1:06:50 4.64(14:24) 7.47(8:57) 462
  Yowsa!!1 1:00:00
  Kayak Erg1 18:13
  Total32 41:00:59 225.96 363.64 13962

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Monday Nov 30, 2020 #

7 PM

Bike - Roads (Zwift) 59:01 intensity: (17:45 @1) + (22:34 @2) + (18:09 @3) + (33 @4)
ahr:122 max:152 shoes: Giant NRS FS (Brucemobile)

Sunday Nov 29, 2020 #

9 AM

Bike - Roads (Zwift) 1:00:18 intensity: (8:12 @1) + (5:07 @2) + (41:31 @3) + (5:09 @4) + (19 @5) 18.0 mi (17.9 mph) +512ft
ahr:134 max:180 shoes: Giant NRS FS (Brucemobile)

3 attack intervals, increasing duration
1 PM

Trekking 1:59:24 [1] 6.19 mi (19:17 / mi) +400ft 18:11 / mi
ahr:97 max:117 shoes: Topo - Mtn Racer 1

My dad and I usually walk to Thanksgiving dinner at my uncle's house. This year we did a neighborhood loop instead.

Friday Nov 27, 2020 #

7 AM

Trekking 4:41:40 intensity: (4:28:30 @1) + (7:15 @2) + (5:54 @3) + (1 @4) 10.06 mi (28:00 / mi) +1487ft 24:34 / mi
ahr:110 max:146 shoes: La Sportiva Bushido II

Family loop through Elk Country, carried S in the pack for about 2/3 of it, then the daypack for the balance. Z did great - she's turned a corner with hiking where ten miles doesn't feel like a milestone or long day. So cool.

This area felt like we were dropped into Yellowstone. Vast grasslands, wide open pine forests, views for days. Amazing. We counted thirteen elk along our route, including eleven bulls hanging out about half a mile before we got back to the car. Then saw another thirteen sitting in a field off the side of the road as we drove back to our cabin.
C • I had 5

Wednesday Nov 25, 2020 #

9 AM

Trekking 2:30:00 [1] 5.16 mi (29:04 / mi)

“Permanent course” of groundhog statues in Punxsutawney. Carrying S for most of it.

Tuesday Nov 24, 2020 #

5 AM

Bike - Roads (Zwift) 1:00:19 intensity: (17:22 @1) + (9:46 @2) + (25:00 @3) + (8:11 @4) 4.84 mi (4.8 mph) +2028ft
ahr:128 max:156 shoes: Giant NRS FS (Brucemobile)

5 x 2:30 VO2 max, then 10min Z3.

Monday Nov 23, 2020 #

6 PM

Road Run (Treadmill ) 39:48 intensity: (1:59 @1) + (21:31 @2) + (15:02 @3) + (1:16 @4) 4.54 mi (8:46 / mi)
ahr:129 max:154 shoes: Hoka Rincon

6 x 2min push

Sunday Nov 22, 2020 #

9 AM

Bike - Roads (Zwift) 1:26:13 intensity: (21:17 @1) + (34:39 @2) + (29:42 @3) + (35 @4)
ahr:124 max:155 shoes: Giant NRS FS (Brucemobile)

5x10min pyramid, varying cadence - 75% FTP, 80%, 85%, 80%, 75%
7 PM

Strength 39:16 [1]
ahr:94 max:114

Saturday Nov 21, 2020 #

9 AM

Yowsa!! 1:00:00 [2]

Raking and bagging leaves - 2.5 hours in total, only logging the time with S on my back because that left me more sore than most strength workouts.

Friday Nov 20, 2020 #

7 AM

Road Run 1:01:52 intensity: (5:40 @1) + (17:22 @2) + (38:27 @3) + (23 @4) 6.83 mi (9:03 / mi) +425ft 8:33 / mi
ahr:129 max:148 shoes: Hoka Rincon

When broots brings the kids to school, I get an extra hour in my day.
12 PM

Trekking 40:55 intensity: (39:15 @1) + (1:40 @2) 2.17 mi (18:51 / mi)
ahr:113 max:127 shoes: Topo - Mtn Racer 1

A meeting on the go. Neighborhood was loud this afternoon!

Thursday Nov 19, 2020 #

2 PM

Bike - Roads (Zwift) 1:00:32 intensity: (11:12 @1) + (8:22 @2) + (27:48 @3) + (6:24 @4) + (6:46 @5) 15.4 mi (15.3 mph) +1296ft
ahr:136 max:178 shoes: Giant NRS FS (Brucemobile)

3 x 9min blocks Z3-->Z4-->Z3

Wednesday Nov 18, 2020 #

7 PM

Road Run (Treadmill ) 46:52 intensity: (50 @1) + (6:56 @2) + (33:40 @3) + (4:21 @4) + (1:05 @5) 5.19 mi (9:02 / mi)
ahr:134 max:178 shoes: Hoka Rincon

Tuesday Nov 17, 2020 #

7 PM

Bike - Roads (Zwift) 59:35 intensity: (9:13 @1) + (20:10 @2) + (16:07 @3) + (13:51 @4) + (14 @5) 15.46 mi (15.6 mph) +814ft
ahr:133 max:164 shoes: Giant NRS FS (Brucemobile)

6x2min VO2 max effort, bookending 10min Z2.

Sunday Nov 15, 2020 #

7 AM

Trekking 1:05:11 intensity: (1:04:31 @1) + (33 @2) + (7 @3) 3.31 mi (19:42 / mi) +322ft 18:02 / mi
ahr:101 max:133 shoes: Topo - Mtn Racer 1

Wiss loop with my dad, S in the pack

Trail Run 1:06:50 intensity: (17:56 @1) + (21:33 @2) + (8:43 @3) + (15:57 @4) + (2:41 @5) 4.64 mi (14:24 / mi) +462ft 13:10 / mi
ahr:132 max:177 shoes: Topo - Mtn Racer 1

Wiss loop with Val, more walk than run

Friday Nov 13, 2020 #

7 PM

Bike - Roads (Zwift) 1:01:50 intensity: (13:47 @1) + (11:44 @2) + (22:33 @3) + (7:14 @4) + (6:32 @5) 19.59 mi (19.0 mph) +492ft
ahr:132 max:176 shoes: Giant NRS FS (Brucemobile)

8 x 3min @ 90% FTP, 1min @ 115%, 30sec @ 125%

Thursday Nov 12, 2020 #

6 PM

Strength 46:28 intensity: (43:55 @1) + (1:31 @2) + (1:02 @3)
ahr:90 max:142

Wednesday Nov 11, 2020 #

2 PM

Road Run 48:39 intensity: (15 @1) + (41 @2) + (31:15 @3) + (16:25 @4) + (3 @5) 5.19 mi (9:22 / mi) +161ft 9:06 / mi
ahr:142 max:167 shoes: Hoka Rincon

Humid, rainy, warm, leafy, and a little bit of gut upset - perfect conditions for a run.

Tuesday Nov 10, 2020 #

4 PM

Bike - Roads (Zwift ) 30:09 intensity: (13:27 @1) + (5:29 @2) + (10:57 @3) + (16 @4)
ahr:122 max:148 shoes: Giant NRS FS (Brucemobile)

Pedal drills

Monday Nov 9, 2020 #

1 PM

Strength 47:42 intensity: (28:04 @1) + (1:38 @2) + (8:29 @3) + (9:15 @4) + (16 @5)
ahr:118 max:178 shoes: Hoka Rincon

7 PM

Bike - Roads (Zwift) 1:00:05 intensity: (25:58 @1) + (24:00 @2) + (7:36 @3) + (49 @4) + (1:42 @5) 18.01 mi (18.0 mph) +531ft
ahr:121 max:180 shoes: Giant NRS FS (Brucemobile)

8x3min Z3/1min Z4

Sunday Nov 8, 2020 #

7 PM

Trekking 1:39:52 intensity: (1:33:06 @1) + (4:14 @2) + (2:31 @3) + (1 @4) 3.74 mi (26:42 / mi) +730ft 22:32 / mi
ahr:103 max:146 shoes: Topo - Mtn Racer 1

It's been a good few days for connecting with friends. Night hike in Wiss with Val and Laurie. Phin - almost 14-year-old now - came along. This maxed out his pace and distance at this point.

Saturday Nov 7, 2020 #

8 AM

Trekking 1:24:39 intensity: (1:23:51 @1) + (46 @2) + (2 @3) 4.02 mi (21:03 / mi) +129ft 20:26 / mi
ahr:101 max:129 shoes: Topo - Mtn Racer 1

With Jenaye, S in the pack.
1 PM

Bike - Roads 3:31:11 [3] 26.52 mi (7.5 mph) +271ft
ahr:105 max:150 shoes: Surly Long Haul Trucker

It's 70 degrees out and Biden/Harris won the White House. Packed up the kids and rode downtown to take in the celebration, S with me, Z in the weehoo with broots. There was SO much energy. We had one uncomfortable moment - a Trumper yelled at broots and Z that he felt sorry for Z for growing up in a family that was un-American (or something to that effect), but otherwise incredibly celebratory.

What a day for Philly, and for the country.

Time/distance adjusted - watch died a handful of miles and one Manayunk wall from home.
C • downtown 3

Friday Nov 6, 2020 #

9 AM

Trekking 1:18:31 intensity: (1:17:20 @1) + (55 @2) + (16 @3) 3.95 mi (19:53 / mi) +88ft 19:28 / mi
ahr:108 max:136 shoes: Hoka Rincon

It's 70 degrees out and PA is blue. Walk with Kim to celebrate.
2 PM

Bike - Roads (Zwift) 1:01:08 intensity: (7:38 @1) + (4:54 @2) + (28:57 @3) + (19:33 @4) + (6 @5)
ahr:138 max:168 shoes: Giant NRS FS (Brucemobile)

2x20min sweet spot. Unpleasant.

Thursday Nov 5, 2020 #

3 PM

Strength 41:39 intensity: (37:46 @1) + (44 @2) + (3:06 @3) + (3 @4)
ahr:106 max:151

8 PM

Kayak Erg 18:13 [1]
ahr:94 max:112

Tuesday Nov 3, 2020 #

Note

Walked 2.5 miles to GOTV in PHL.
6 PM

Road Run (Treadmill ) 59:52 [3] 7.0 mi (8:33 / mi)
shoes: Hoka Rincon

Great British Baking Show escapism

Monday Nov 2, 2020 #

2 PM

Bike - Roads 1:03:07 intensity: (9:05 @1) + (8:57 @2) + (28:48 @3) + (16:15 @4) + (2 @5) 16.96 mi (16.1 mph) +1555ft
ahr:135 max:164 shoes: Giant NRS FS (Brucemobile)

2 x 10min over/unders, 3 x 5min spikes

Sunday Nov 1, 2020 #

3 PM

Bike - Roads (Zwift) 1:30:08 intensity: (8:46 @1) + (21:10 @2) + (55:26 @3) + (4:39 @4) + (7 @5) 19.19 mi (12.8 mph) +2260ft
ahr:130 max:171 shoes: Giant NRS FS (Brucemobile)

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