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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 30 days ending Jun 30, 2021:

activity # timemileskm+ft
  Adventure Racing1 13:07:42 72.31(10:54) 116.37(6:46) 2433
  Road Run8 7:51:06 43.3(10:53) 69.68(6:46) 4336
  Scouting - Bike2 6:40:15 22.31(17:56) 35.9(11:09) 2183
  Strength8 6:04:26
  Trekking4 5:05:56 12.72(24:03) 20.47(14:57) 1086
  Bike - Roads4 4:14:36 50.97(12.0/h) 82.03(19.3/h) 4026
  Trail Run2 3:31:54 17.6(12:02) 28.32(7:29) 1927
  Bike - Trails2 2:52:36 19.87(6.9/h) 31.98(11.1/h) 2647
  Scouting - Trek1 2:00:00
  Body Work1 1
  Total33 51:28:32 239.08 384.76 18638
  [1-5]32 51:28:31

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Wednesday Jun 30, 2021 #

8 AM

Bike - Trails 1:17:31 intensity: (5:04 @1) + (1:09:03 @2) + (2:46 @3) + (38 @4) 11.9 mi (9.2 mph) +1644ft
ahr:122 max:161 shoes: Niner Air9 RDO

30x30sec climb

Tuesday Jun 29, 2021 #

11 AM

Body Work 1 [0]

Body work - IT bands, ankles, back, plus some tendonitis in my right elbow related to my fall in Oregon and/or it being immobilized after.
7 PM

Strength 52:34 intensity: (40:48 @1) + (10:55 @2) + (51 @3)
ahr:88 max:124

Monday Jun 28, 2021 #

2 PM

Road Run 45:05 intensity: (36 @1) + (27:06 @2) + (5:48 @3) + (4:08 @4) + (7:27 @5) 4.02 mi (11:13 / mi) +511ft 10:01 / mi
ahr:137 max:174 shoes: Hoka Clifton 5

6x2min climb,3min recovery at FWSP. A humid 95 degrees on a hill that I remembered as being much more shaded than it was. Steamy.

Saturday Jun 26, 2021 #

Scouting - Trek 2:00:00 [1]

Endless Mountains scouting with broots

Friday Jun 25, 2021 #

10 AM

Scouting - Bike 5:10:51 intensity: (1:22:30 @1) + (3:38:35 @2) + (9:46 @3) 14.82 mi (20:59 / mi) +1261ft 19:25 / mi
ahr:107 max:151 shoes: Niner Air9 RDO

Endless Mountains scouting with broots.
7 PM

Scouting - Bike 1:29:24 intensity: (18:30 @1) + (1:09:35 @2) + (1:15 @3) + (4 @4) 7.49 mi (11:56 / mi) +922ft 10:41 / mi
ahr:114 max:156 shoes: Niner Air9 RDO

Endless Mountains scouting with broots

Wednesday Jun 23, 2021 #

8 PM

Strength 49:36 intensity: (11:36 @1) + (36:40 @2) + (1:20 @3)
ahr:105 max:131

Tuesday Jun 22, 2021 #

2 PM

Road Run 58:46 intensity: (1:12 @1) + (39:25 @2) + (7:28 @3) + (6:53 @4) + (3:48 @5) 5.05 mi (11:38 / mi) +599ft 10:28 / mi
ahr:133 max:184 shoes: Hoka Clifton 5

Rainy and humid, 8x90sec climb, 3min walk recovery. Pit stop at my parents' house on the return home, because I forgot broots was leaving to pick up the kids and went out without a key.

Monday Jun 21, 2021 #

7 PM

Strength 40:06 intensity: (31:01 @1) + (7:40 @2) + (1:25 @3)
ahr:88 max:125

Saturday Jun 19, 2021 #

6 AM

Adventure Racing 13:07:42 intensity: (3:21:14 @1) + (9:08:54 @2) + (32:54 @3) + (4:08 @4) + (32 @5) 72.31 mi (10:54 / mi) +2433ft 10:33 / mi
ahr:110 max:166

For my birthday, broots gave me an adventure race! An amazing day with AR friends from around the region, exploring parts of the city that I didn't know existed. I couldn't ask for a better way to ring in 40. Pretty sure I didn't stop smiling from start to finish.

His is in a few months. Anyone want to come play? :)

Not sharing any maps, because the course was so fun, we may use parts of it as the 2022 Two Rivers!
C • So fun! 5

Thursday Jun 17, 2021 #

6 AM

Road Run 1:00:27 intensity: (17 @1) + (5:10 @2) + (10:35 @3) + (9:37 @4) + (34:48 @5) 6.31 mi (9:35 / mi) +360ft 9:05 / mi
ahr:165 max:204 shoes: Hoka Clifton 5

5x5min fartlek/5min recovery. Perfect morning for a run - 48 degrees, crisp and sunny. Last 10 minutes all uphill. We don't have that kind of hill in Philly.

HR data reading high and pace a little bit jumpy.
1 PM

Bike - Trails 1:35:05 intensity: (14:34 @1) + (1:16:11 @2) + (4:20 @3) 7.97 mi (5.0 mph) +1003ft
ahr:115 max:153 shoes: Niner Air9 RDO

First time riding outside since Oregon. Jason and I met at the Notch and he took me on a tour of Earl’s Trails, a local network of mtn bike trails. Great area!
C • Earl's Trails 2

Wednesday Jun 16, 2021 #

11 AM

Trekking 1:27:23 intensity: (1:08:16 @1) + (17:45 @2) + (1:22 @3) 2.69 mi (32:29 / mi) +261ft 29:45 / mi
ahr:89 max:124 shoes: La Sportiva Bushido - coral

Family hike with the Ballantines on their amazing 47 acres plus some DCR land, S in my shoulders or snoozing in my arms. Missed about half a mile plus a few swims across the reservoir.
8 PM

Strength 42:11 intensity: (28:53 @1) + (12:14 @2) + (1:04 @3)
ahr:89 max:119

Tuesday Jun 15, 2021 #

9 AM

Road Run 50:46 intensity: (1:04 @1) + (36:13 @2) + (7:06 @3) + (4:36 @4) + (1:47 @5) 3.99 mi (12:43 / mi) +490ft 11:24 / mi
ahr:131 max:178 shoes: Hoka Clifton 5

8x1min hard ascents, 3min walk recovery. W/u and c/d were a mix of hike and run, because we're at broots' dad's house, and everything out his front door is either uphill or downhill.

Sunday Jun 13, 2021 #

8 AM

Trail Run 2:00:04 intensity: (52 @1) + (46:49 @2) + (14:17 @3) + (13:15 @4) + (44:51 @5) 11.05 mi (10:52 / mi) +991ft 10:01 / mi
ahr:149 max:190 shoes: La Sportiva Bushido - coral

Our plans for a morning run date took a hit when childcare fell through, so we went out for an hour as a family - S in the stroller, Z on her bike - and then I continued on for an hour solo.

Z hasn't ridden much since last summer, but she killed it: testing rockier lines and pushing up hills - past people walking their bikes up - like I've never seen her do before. She's decided she wants to be a ninja warrior where she grows up - apparently that brings with it a little bit of extra motivation and grit.
8 PM

Strength 40:16 intensity: (14:06 @1) + (25:16 @2) + (54 @3)
ahr:103 max:129

Saturday Jun 12, 2021 #

9 AM

Trekking 2:01:44 intensity: (2:00:00 @1) + (1:13 @2) + (31 @3) 3.94 mi (30:54 / mi) +108ft 30:07 / mi
ahr:80 max:111 shoes: La Sportiva Mutant - coral

4 PM

Bike - Roads (Zwift) 1:04:18 [4] 4.89 mi (4.6 mph) +2064ft
shoes: Giant NRS FS (Brucemobile)

20 x 1min spike, mix of low and high cadence. Supposed to be 24, but I did the last set to failure.

S has been extra clingy recently. Feeling the effects of carrying him 24/7.

Friday Jun 11, 2021 #

4 PM

Road Run 1:15:04 intensity: (29 @1) + (11:33 @2) + (14:54 @3) + (10:44 @4) + (37:24 @5) 8.05 mi (9:20 / mi) +404ft 8:54 / mi
ahr:161 max:196 shoes: La Sportiva Bushido - coral

10 x 2min push/2min recover, en route to the zoo for an evening with the dinosaurs and cats.

Thursday Jun 10, 2021 #

Note

Follow up with hand doc - released from restrictions with some PT exercises instructions to ease into activity based on comfort.
7 PM

Strength 51:57 intensity: (29:32 @1) + (20:53 @2) + (1:32 @3)
ahr:96 max:127

Wednesday Jun 9, 2021 #

2 PM

Road Run 57:05 intensity: (23 @1) + (30:24 @2) + (14:16 @3) + (10:24 @4) + (1:38 @5) 4.85 mi (11:46 / mi) +611ft 10:31 / mi
ahr:137 max:169 shoes: La Sportiva Bushido - coral

8 x 90sec hill repeats, 3min walk recovery in between. Steamy.

I've missed running in these shoes - so comfortable.

Tuesday Jun 8, 2021 #

2 PM

Bike - Roads 1:05:39 intensity: (4:04 @1) + (1:00:44 @2) + (51 @3) 12.19 mi (11.1 mph)
ahr:121 max:148

7 PM

Strength 46:58 intensity: (28:02 @1) + (17:34 @2) + (1:22 @3)
ahr:94 max:124

Monday Jun 7, 2021 #

12 PM

Trail Run 1:31:50 intensity: (31 @1) + (1:19:44 @2) + (10:52 @3) + (43 @4) 6.55 mi (14:01 / mi) +936ft 12:21 / mi
ahr:128 max:156 shoes: La Sportiva Mutant - coral

97 degree real feel, 36 hours post-food poisoning, I'm not sure what made me think this would go well...

Sunday Jun 6, 2021 #

Note

Up much of the night with what I can only guess was a gnarly case of food poisoning...

Saturday Jun 5, 2021 #

9 AM

Trekking 41:27 intensity: (7:03 @1) + (32:32 @2) + (1:52 @3) 2.01 mi (20:37 / mi) +90ft 19:47 / mi
ahr:106 max:129 shoes: La Sportiva Mutant - coral

Walk with a friend, S in the pack, with a whole lot of superfluous weight filling the pockets.
12 PM

Bike - Roads (Zwift) 55:49 intensity: (3:34 @1) + (38:11 @2) + (13:28 @3) + (36 @4) 14.0 mi (15.0 mph) +1207ft
ahr:131 max:158 shoes: Giant NRS FS (Brucemobile)

18x1min power climbs

Friday Jun 4, 2021 #

7 PM

Road Run 1:02:10 intensity: (19 @1) + (42:56 @2) + (14:37 @3) + (4:18 @4) 6.14 mi (10:08 / mi) +303ft 9:40 / mi
ahr:138 max:162 shoes: Topo - Mtn Racer 1

10x1min push on the track, 1min walk recovery.

Felt pretty terrible on the roads to and from the track but solid on the intervals. There were a few actual track runners there and as one of them sprinted by me, I looked down at my watch and realized I was chasing him at a sub-6:00 pace. I pulled back quickly before I paid for that.

Thursday Jun 3, 2021 #

1 PM

Strength 40:48 intensity: (39:10 @1) + (1:21 @2) + (17 @3)
ahr:80 max:135

5 PM

Trekking (Treadmill ) 55:22 intensity: (2:16 @1) + (53:06 @2) 4.08 mi (13:34 / mi) +627ft 11:51 / mi
ahr:118 max:139 shoes: Hoka Clifton 5

10min w/u
5min @ 2%, 4%, 6%, 8%, 10%, 12% w/ 2min flat recovery between each

Our treadmill is screwed up six ways to Sunday. Luckily we've got an extended warranty on it - someone's coming at the end of the month to replace the belt and re-level it.

Wednesday Jun 2, 2021 #

1 PM

Bike - Roads (Zwift) 1:08:50 intensity: (7:50 @1) + (1:00:43 @2) + (17 @3) 19.89 mi (17.3 mph) +755ft
ahr:125 max:145 shoes: Giant NRS FS (Brucemobile)

2x20min sustained climbs

Tuesday Jun 1, 2021 #

3 PM

Road Run 1:01:43 intensity: (19 @1) + (43:23 @2) + (9:25 @3) + (3:40 @4) + (4:56 @5) 4.89 mi (12:37 / mi) +1058ft 10:28 / mi
ahr:135 max:172 shoes: Hoka Clifton 5

8x1min hill repeats, 3min walk recovery in between.

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