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Training Log Archive: abiperk

In the 30 days ending Apr 30, 2021:

activity # timemileskm+ft
  Adventure Racing1 23:21:00 94.68(14:48) 152.37(9:12) 11997
  Trekking6 10:08:13 20.66(29:26) 33.26(18:17) 1448
  Bike - Roads5 7:09:48 88.31(12.3/h) 142.12(19.8/h) 5014
  Kayak Erg5 6:32:36
  Road Run4 3:43:37 19.95(11:13) 32.11(6:58) 2092
  Bike - Trails2 3:06:40 23.15(7.4/h) 37.26(12.0/h) 2754
  Strength4 3:01:06
  Packrafting2 2:49:03 8.64(19:34) 13.9(12:10) 15
  Trail Run2 1:45:58 9.33(11:21) 15.02(7:03) 819
  Body Work1 1
  Total31 61:38:02 264.72 426.03 24140
  [1-5]30 61:38:01

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Friday Apr 30, 2021 #

8 AM

Strength 40:57 intensity: (21:24 @1) + (18:40 @2) + (53 @3)
ahr:99 max:147

12 PM

Kayak Erg 1:00:05 intensity: (1:09 @1) + (47:25 @2) + (9:56 @3) + (1:35 @4)
ahr:130 max:162

Thursday Apr 29, 2021 #

12 PM

Kayak Erg 2:00:12 intensity: (39 @1) + (1:55:31 @2) + (3:42 @3) + (20 @4)
ahr:127 max:156

Had to break up today's session into two parts.
C • Way to go! 6
2 PM

Road Run 16:14 intensity: (23 @1) + (14:31 @2) + (1:20 @3) 1.47 mi (11:03 / mi)
ahr:130 max:152 shoes: La Sportiva Bushido II

Pup run
7 PM

Kayak Erg 1:00:46 intensity: (6 @1) + (49:52 @2) + (9:37 @3) + (1:11 @4)
ahr:136 max:159

Wednesday Apr 28, 2021 #

3 PM

Bike - Trails 58:25 intensity: (4:47 @1) + (47:13 @2) + (5:17 @3) + (1:08 @4) 7.9 mi (8.1 mph) +836ft
ahr:125 max:156 shoes: Niner Air9 RDO

Took advantage of a canceled meeting to get outside on this dusty 86 degree day.

Tuesday Apr 27, 2021 #

12 PM

Road Run 1:39:03 intensity: (43 @1) + (1:09:09 @2) + (11:59 @3) + (10:47 @4) + (6:25 @5) 8.24 mi (12:01 / mi) +998ft 10:47 / mi
ahr:135 max:175 shoes: La Sportiva Bushido II

First couple miles with Seamus around the neighborhood, then dropped him off and headed into the park for hike up/run down repeats, followed by a walk home chatting with Jesse T. Felt not so great.

Monday Apr 26, 2021 #

1 PM

Road Run 17:08 intensity: (9 @1) + (13:53 @2) + (3:06 @3) 1.7 mi (10:05 / mi)
ahr:138 max:149 shoes: Hoka Rincon

We're trying to get the new pup a few short midday runs each week, instead of slow walks. Thought I'd use this as a w/u to strength. Also a good wakeup for my legs after a quieter week.

Strength 45:49 intensity: (10:15 @1) + (34:40 @2) + (54 @3)
ahr:109 max:153

Saturday Apr 24, 2021 #

9 AM

Kayak Erg 2:00:30 intensity: (34 @1) + (1:47:55 @2) + (6:36 @3) + (3:45 @4) + (1:40 @5)
ahr:127 max:173

Friday Apr 23, 2021 #

8 AM

Trekking 37:11 intensity: (11:33 @1) + (24:47 @2) + (51 @3) 2.51 mi (14:48 / mi)
ahr:105 max:126

5 PM

Packrafting 1:16:56 intensity: (43:04 @1) + (20:40 @2) + (5:19 @3) + (3:21 @4) + (4:32 @5) 4.53 mi (16:59 / mi)
ahr:108 max:183

Testing out bikerafting setups with Jim and Nicki

Thursday Apr 22, 2021 #

12 PM

Packrafting 1:32:07 intensity: (6:10 @1) + (1:25:22 @2) + (35 @3) 4.11 mi (22:25 / mi) +15ft 22:20 / mi
ahr:121 max:145 shoes: Alpacka Scout

Put in at GA and spent 50 minutes scraping bottom on the Wissahickon creek. Not unexpected, but good confirmation that we should find another spot to practice bikerafting tomorrow! Pulled out on the GRT and trekked back with boat and paddle on my shoulder, since I didn't have a pack.

46 degrees and gusty. Not terrible on the water, but I was pretty frigid on the trip back to the car.

Wednesday Apr 21, 2021 #

3 PM

Trekking 1:00:35 intensity: (17:03 @1) + (43:10 @2) + (22 @3) 3.52 mi (17:13 / mi) +97ft 16:46 / mi
ahr:106 max:138 shoes: La Sportiva Ultra Raptor

Had planned on packrafting today but then a storm blew through and dropped the temperature 20 degrees and kicked up the wind 25mph. So, this instead.

Tuesday Apr 20, 2021 #

3 PM

Bike - Roads (Zwift) 45:05 intensity: (42:09 @1) + (2:22 @2) + (34 @3) 8.32 mi (11.1 mph)
ahr:90 max:109 shoes: Giant NRS FS (Brucemobile)

Recovery ride
6 PM

Bike - Roads 53:00 intensity: (13:47 @1) + (37:34 @2) + (1:39 @3) 4.57 mi (5.2 mph) +417ft
ahr:109 max:148 shoes: Niner Air9 RDO

Ice cream date with the nearly-seven-year-old. HR got up when we were dodging asteroids and space monkeys.

Saturday Apr 17, 2021 #

8 AM

Adventure Racing 23:21:00 [4] 94.68 mi (14:48 / mi) +11997ft 13:13 / mi
ahr:125 max:188

Shenandoah Epic with Brent, Jesse, and Brian.

Full race report here: https://rootstockracing.wordpress.com/2021/07/08/e...

Trail sprint to start
Trek up and over the Massanutten ridge
Paddle down the Shenandoah with two short embedded foot loops
Another short foot loop at Andy Guest
Mountain bike loop through Andy Guest
Bike back over to Caroline Furnace by way of Veach Gap and Mine Gap. A whole lot of rocks
Trek loop out of Caroline Furnace

Very physical course - probably the hardest of all the Epics I've done. Not a ton of nav/route choice, but a little bit trickier than it looked on the maps.

The Good

1. Being back in the woods. Racing again. Catching up with friends.
2. The team. I'm always grateful to race with such a rockstar crew.
3. Feeling physically strong. Good endurance. Solid climbing on bike and foot. Steady and efficient paddling. Still running well through the final stage.
4. First team, second overall to Jesse Spangler, with whom we traded places all day. He was faster, but we'd catch him at checkpoints. At one, we found his last two maps lying on the trail. We were able to give them back a couple hours later. We were the only two to clear the course.

The Bad

1. Between covid and pregnancy, I haven't raced hard since nationals 2018. I felt that - technically, especially, but also just a general discomfort with the steady discomfort of racing.
2. This last year has had me in my head a lot. I had a hard time getting out of it this weekend. Not the best state for racing. Also didn't make me the best conversationalist.
3. Spent most of the race thinking that Oregon's a dumb idea. Have since walked that back. Mostly.

The Ugly

1. Leaving my tires at 40 psi despite the total lack of pavement on the course, and then bouncing off every rock.
2. Forgetting how to fuel. Way too much sweet, way too little salt, almost no real food. Mini croissants and coke saved my bacon (which I also didn't have).

Wednesday Apr 14, 2021 #

7 AM

Trail Run 31:16 intensity: (22 @1) + (25:37 @2) + (2:21 @3) + (1:26 @4) + (1:30 @5) 3.18 mi (9:50 / mi) +14ft 9:47 / mi
ahr:137 max:172 shoes: La Sportiva Bushido II

4k EZ, 1k push. Most of it on Green Ribbon Trail, which had a lot more downed trees and obstacles than last time I was there. The creek crossing was particularly adventurous today. Finished on the track by my car.

Tuesday Apr 13, 2021 #

2 PM

Bike - Roads (Zwift) 1:00:03 intensity: (1:45 @1) + (58:13 @2) + (5 @3) 17.09 mi (17.1 mph)
ahr:123 max:137 shoes: Giant NRS FS (Brucemobile)

20min endurance + cadence work x 2

Monday Apr 12, 2021 #

2 PM

Body Work 1 [0]

My sister gave me a gift certificate for a massage when S was born. Now that I'm fully vaccinated, and the therapist was, too, I decided to cash in. Some fine tuning for the Epic.

Sunday Apr 11, 2021 #

3 PM

Trail Run 1:14:42 intensity: (37 @1) + (37:23 @2) + (19:37 @3) + (10:42 @4) + (6:23 @5) 6.15 mi (12:09 / mi) +805ft 10:48 / mi
ahr:143 max:181 shoes: La Sportiva Ultra Raptor

Wiss with broots, Jim and Nicki. A few stops along the way to pantomime various bikerafting scenarios.

Saturday Apr 10, 2021 #

9 AM

Trekking 2:20:17 intensity: (1:54:44 @1) + (22:32 @2) + (3:01 @3) 2.76 mi (50:50 / mi) +152ft 48:19 / mi
ahr:87 max:130

4 PM

Bike - Roads 3:06:54 intensity: (13:48 @1) + (2:41:19 @2) + (11:26 @3) + (21 @4) 40.18 mi (12.9 mph) +3445ft
ahr:123 max:156

Friday Apr 9, 2021 #

3 PM

Bike - Roads 1:24:46 intensity: (19:18 @1) + (1:03:45 @2) + (1:43 @3) 18.15 mi (12.8 mph) +1153ft
ahr:110 max:145 shoes: Niner Air9 RDO

6 x 10min EZ/5min push

Broots drove to work today with his bike and rode home. I biked over to pick up his car and the kids. We even crossed paths on our rides and traded gear. Winning at adventure parenting.

Thursday Apr 8, 2021 #

2 PM

Kayak Erg 31:03 intensity: (31 @1) + (30:20 @2) + (12 @3)
ahr:126 max:147

10 PM

Strength 43:32 intensity: (28:39 @1) + (13:18 @2) + (1:35 @3)
ahr:94 max:118

After a marathon day of meetings - we're running a search for a new faculty member, and the last three nights have been three hours of back-to-back 20-min interviews. Despite the lateness, felt good to shut down the computer and move my body a little bit.

Wednesday Apr 7, 2021 #

2 PM

Road Run 1:31:12 intensity: (13 @1) + (1:15:57 @2) + (11:28 @3) + (3:34 @4) 8.54 mi (10:41 / mi) +1094ft 9:31 / mi
ahr:133 max:162 shoes: Hoka Rincon

3x15min hike up/run down.

Ever have one of those runs where you realize you're in immediate need of new shoes? Today was one of those.

Tuesday Apr 6, 2021 #

12 PM

Bike - Trails 2:08:15 intensity: (23:05 @1) + (1:41:24 @2) + (3:46 @3) 15.25 mi (7.1 mph) +1918ft
ahr:115 max:151 shoes: Giant NRS FS (Brucemobile)

Reacquainting myself with dirt and rocks.

Monday Apr 5, 2021 #

8 PM

Strength 50:48 intensity: (41:53 @1) + (7:38 @2) + (1:17 @3)
ahr:88 max:121

Saturday Apr 3, 2021 #

10 AM

Trekking 4:03:38 intensity: (2:59:47 @1) + (58:23 @2) + (5:28 @3) 6.92 mi (35:12 / mi) +670ft 32:15 / mi
ahr:92 max:122 shoes: La Sportiva Bushido II

Abridged Elk State Forest loop

Friday Apr 2, 2021 #

10 AM

Trekking 1:34:16 intensity: (41:39 @1) + (49:39 @2) + (2:58 @3) 3.26 mi (28:55 / mi) +359ft 26:11 / mi
ahr:104 max:148 shoes: La Sportiva Bushido II

Another trip out to Elk County.
3 PM

Trekking 32:16 intensity: (26:49 @1) + (4:36 @2) + (51 @3) 1.69 mi (19:03 / mi) +171ft 17:23 / mi
ahr:87 max:112

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