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Training Log Archive: abiperk

In the 30 days ending Sep 30, 2021:

activity # timemileskm+ft
  Adventure Racing1 29:40:00 127.77(13:56) 205.63(8:39) 6048
  Bike - Roads6 6:50:08 89.41(13.1/h) 143.89(21.1/h) 4597
  Trail Run5 4:37:54 24.8(11:12) 39.91(6:58) 1303
  Strength6 3:38:28
  Road Run4 3:17:35 20.13(9:49) 32.4(6:06) 668
  Bike - Trails2 2:13:12 18.09(8.1/h) 29.11(13.1/h) 1686
  Trekking1 1:22:53 4.75(17:26) 7.65(10:50) 224
  Kayak Erg1 41:40
  Stretching1 16:41
  Body Work2 2
  Total27 52:38:33 284.95 458.59 14526
  [1-5]24 51:52:32

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Thursday Sep 30, 2021 #

1 PM

Road Run 9:36 intensity: (11 @1) + (3:25 @2) + (4:06 @3) + (1:54 @4) 1.01 mi (9:30 / mi)
ahr:145 max:159 shoes: Hoka Rincon - Red

Hamstrings are still not pleased.

Stretching 16:41 intensity: (6:45 @1) + (9:48 @2) + (8 @3)
ahr:104 max:137

Road Run (Treadmill ) 30:03 intensity: (3:21 @1) + (19:43 @2) + (4:15 @3) + (2:44 @4) 2.08 mi (14:27 / mi)
ahr:121 max:162 shoes: Hoka Rincon - Red

10min walking w/u, then 4x2min run/3min walk to try to loosen them up.

Wednesday Sep 29, 2021 #

8 PM

Kayak Erg 41:40 intensity: (1:05 @1) + (39:07 @2) + (1:20 @3) + (8 @4)
ahr:126 max:155

Tuesday Sep 28, 2021 #

10 AM

Bike - Roads (Zwift) 54:11 [4] 17.27 mi (19.1 mph) +436ft
shoes: Giant NRS FS (Brucemobile)

Trainer was acting up - even at 60 watts, it was seizing up and not allowing pedals to spin. I made it through 8x2min but burned my legs out a bit trying to meet the power benchmarks and couldn't hold it for the last one. Skipped ahead to the c/d. Any recommendations for Wahoo Kickr troubleshooting?
C • Trainer 1

Strength 24:25 intensity: (12:28 @1) + (11:43 @2) + (14 @3)
ahr:101 max:132

Some painful and much needed work on my hamstrings, after that ride.
3 PM

Trail Run 37:05 intensity: (12:43 @1) + (18:46 @2) + (3:31 @3) + (2:05 @4) 2.31 mi (16:03 / mi)
ahr:115 max:160 shoes: La Sportiva Mutant - coral

Coaching XC meet at Belmont Plateau. Some sprinting, some jogging, some walking, some standing still.

Monday Sep 27, 2021 #

9 PM

Strength 30:00 [1]

Sunday Sep 26, 2021 #

7 AM

Trail Run 1:46:49 intensity: (14 @1) + (20:24 @2) + (21:58 @3) + (34:17 @4) + (29:56 @5) 11.1 mi (9:37 / mi) +851ft 8:58 / mi
ahr:154 max:174 shoes: Topo - Mtn Racer 1

Run/walk - mostly run

Saturday Sep 25, 2021 #

8 AM

Trail Run 1:00:00 [2] 5.0 mi (12:00 / mi)
shoes: Topo - Mtn Racer 1

Five hours at the George School XC invitational, with an overwhelmed S on my shoulders essentially the entire time. Covered about five miles of hiking, jogging, and sprinting across the different races.

Friday Sep 24, 2021 #

11 AM

Body Work 1 [0]

Ankle and shoulder, mostly.
8 PM

Strength 44:38 intensity: (25:03 @1) + (18:11 @2) + (1:24 @3)
ahr:94 max:123

Wednesday Sep 22, 2021 #

1 PM

Road Run (Treadmill ) 1:00:01 intensity: (28 @1) + (19:03 @2) + (30:28 @3) + (10:02 @4) 5.92 mi (10:08 / mi)
ahr:142 max:160 shoes: Hoka Rincon - Red

3 x 10min Z3, 5min Z1

Tuesday Sep 21, 2021 #

2 PM

Bike - Roads 1:15:02 intensity: (13 @1) + (57:51 @2) + (13:52 @3) + (2:41 @4) + (25 @5) 12.87 mi (10.3 mph) +713ft
ahr:131 max:170 shoes: Niner Air9 RDO

Got through 10x1min hills and started to notice my bike bouncing a whole lot. I started preparing myself for a major repair and then realized ten minutes later that the rear tire had gone soft. It had resealed itself, but was still pretty mushy. I didn't have any bike repair with me and was en route to an XC meet, so slowed way down and rode gingerly the rest of the way.

Monday Sep 20, 2021 #

9 PM

Strength 30:00 [1]

Sunday Sep 19, 2021 #

8 PM

Strength 43:00 [2]

Saturday Sep 18, 2021 #

8 AM

Bike - Trails 1:27:10 [3] 11.31 mi (7.8 mph) +1196ft
shoes: Niner Air9 RDO

After struggling early - a combo of lack of rhythm, lack of confidence, and busy trails - I crossed paths with a few friends from our local women's mountain bike group, riding in the opposite direction. I grabbed onto a little bit of their energy and tore through the rest of the park. Good note to end on.

Friday Sep 17, 2021 #

Note

Just posted Brent's race report for nationals under that entry.
2 PM

Bike - Roads (Zwift) 54:41 [3] 12.87 mi (14.1 mph) +541ft
shoes: Giant NRS FS (Brucemobile)

EZ spin.

Still doing some programmed training as we figure out if we’re racing the Hard Fall.

Wednesday Sep 15, 2021 #

5 PM

Trekking 1:22:53 [2] 4.75 mi (17:26 / mi) +224ft 16:41 / mi
shoes: La Sportiva Mutant - coral

Farm Park with Kim

Tuesday Sep 14, 2021 #

2 PM

Bike - Roads 45:59 [0] 9.21 mi (12.0 mph) +164ft
shoes: Niner Air9 RDO

Easy spin to XC meet. Can't seem to find my garmin in the mess of race stuff we still need to sort, so used strava.
C • Amen 2
3 PM

Trail Run (XC meet) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: La Sportiva Mutant - coral

Rough estimate of course jog pre-race + sprinting around during. My legs felt surprisingly good today. Just some sore toenails.

Friday Sep 10, 2021 #

Event: USARA National Championships
 
6 AM

Adventure Racing 29:40:00 [3] 127.77 mi (13:56 / mi) +6048ft 13:20 / mi
ahr:71 max:79

USARA nationals with Brian R and broots. 10th place finish.

Broots is working on a race report that will include such things as map challenges, swarming bees, injury limitations, hard falls, mild mechanicals, sleepmonsters, and mental demons.

It will also include river otters, a leech-filled log shimmy, a blazing-ish paddle, sharp TAs, an epic emotional comeback, and as always, an amazing community of adventurers.

Report available here: http://www.rootstockracing.com/team-blog/murphys-l...

Tuesday Sep 7, 2021 #

7 AM

Road Run 39:10 intensity: (6:08 @2) + (19:03 @3) + (11:37 @4) + (2:22 @5) 4.31 mi (9:05 / mi) +313ft 8:30 / mi
ahr:151 max:176 shoes: Hoka Rincon - Red

10 x 20sec push/40sec recovery

Monday Sep 6, 2021 #

7 AM

Bike - Trails 46:02 intensity: (7:55 @1) + (36:45 @2) + (1:22 @3) 6.78 mi (8.8 mph) +490ft
ahr:113 max:153

Saturday Sep 4, 2021 #

3 PM

Trail Run 54:00 intensity: (5:12 @1) + (35:12 @2) + (5:13 @3) + (5:18 @4) + (3:05 @5) 4.39 mi (12:18 / mi) +452ft 11:12 / mi
ahr:129 max:165 shoes: La Sportiva Bushido - coral

20min EZ/5min push/5min EZ/10min push/15min walking c/d because the first 40min didn’t feel so hot.

Friday Sep 3, 2021 #

4 PM

Bike - Roads 1:31:24 [3] 20.33 mi (13.3 mph) +918ft
ahr:108 max:156 shoes: Niner Air9 RDO

Punchy climbs.

The Philly region got hit hard by the remnants of Ida Wednesday night. Our neighborhood is on high ground and didn't get hit by any tornados, so we were okay, but there was pretty substantial devastation almost all around us. So, I rode in the one direction I thought would be clear -- and it was, but it was also rush hour on busy roads, so I spent a fair amount of time sitting in traffic and more dodging cars who got a little too close for comfort. A more harrowing ride than I anticipated.

Oh, and my HR monitor went rogue...

Thursday Sep 2, 2021 #

8 PM

Strength 46:25 intensity: (33:06 @1) + (11:39 @2) + (1:40 @3)
ahr:91 max:118

Wednesday Sep 1, 2021 #

10 AM

Body Work 1 [0]

You know race week is coming when the morning turns into a date with broots to the chiropractor. I'm just managing some tendonitis below my elbow - residual from Oregon injury. Broots is throwing everything he can at a bad ankle sprain he sustained jumping off a log into shoe-sucking mud last week. Keeping our fingers crossed for Wisconsin...
11 AM

Bike - Roads 1:28:51 intensity: (11:03 @1) + (1:16:15 @2) + (1:33 @3) 16.86 mi (11.4 mph) +1825ft
ahr:116 max:149 shoes: Niner Air9 RDO

30x30sec climbs, during a break in the tropical storm that's hitting Philly today. Park is a mess.
2 PM

Road Run 58:45 intensity: (16 @1) + (9:58 @2) + (28:20 @3) + (18:54 @4) + (1:17 @5) 6.81 mi (8:38 / mi) +355ft 8:13 / mi
ahr:150 max:170 shoes: Hoka Rincon - Red

Windy and humid before storms rolled in around the four-mile mark. Distance adjusted based on past times running this loop; garmin went wonky when the rain picked up.

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