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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 30 days ending Nov 30, 2021:

activity # timemileskm+ft
  Bike - Roads6 4:27:21 65.75(14.8/h) 105.81(23.7/h) 3742
  Climbing4 3:58:11
  Scouting - Trek1 3:56:24 5.23(45:12) 8.42(28:05)
  Kayak Erg4 1:47:30
  Trekking2 1:07:36 4.36(15:30) 7.02(9:38) 311
  Trail Run2 1:01:07 5.54(11:02) 8.92(6:51) 291
  Strength3 36:01
  Pool Running1 25:40
  Body Work2 2
  Total22 17:19:52 80.88 130.16 4344
  [1-5]20 17:19:50

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Tuesday Nov 30, 2021 #

6 PM

Strength 13:16 intensity: (6:06 @1) + (7:01 @2) + (9 @3)
ahr:100 max:130

Monday Nov 29, 2021 #

8 AM

Pool Running 25:40 intensity: (35 @1) + (24:11 @2) + (54 @3)
ahr:121 max:151

7 PM

Strength 12:45 intensity: (3:17 @1) + (9:05 @2) + (23 @3)
ahr:108 max:137

Sunday Nov 28, 2021 #

Strength 10:00 [1]

Moving into the strength phase of PT.
8 PM

Bike - Roads (Zwift) 44:21 intensity: (2:50 @1) + (30:05 @2) + (11:14 @3) + (12 @4) 13.0 mi (17.6 mph) +361ft
ahr:131 max:156 shoes: Wahoo Kickr Bike

New trainer has arrived! Smooth as buttah.
C • Woah! 3

Friday Nov 26, 2021 #

1 PM

Kayak Erg 30:13 intensity: (38 @1) + (25:34 @2) + (3:09 @3) + (47 @4) + (5 @5)
ahr:130 max:163

Thursday Nov 25, 2021 #

11 AM

Bike - Roads 1:05:41 intensity: (8:38 @1) + (56:01 @2) + (56 @3) + (6 @4) 17.17 mi (15.7 mph) +1044ft
ahr:116 max:156 shoes: Giant NRS FS (Brucemobile)

Wednesday Nov 24, 2021 #

8 PM

Trekking 10:20 intensity: (10:04 @1) + (16 @3) 0.53 mi (19:30 / mi)
ahr:88 max:100

Given clearance to walk a bit, but ankle doesn't feel good in any of my shoes so I stopped after a bit. I tried on a pair of Altra Long Peak high tops at REI and they were fantastic. Waiting on a pair to arrive in the mail!

Kayak Erg 12:23 intensity: (27 @1) + (8:50 @2) + (2:57 @3) + (9 @4)
ahr:136 max:155

Tuesday Nov 23, 2021 #

1 PM

Body Work 1 [0]

45 min w/ PT. Abandoning the brace because it was aggravating my achilles. Feeling pretty solid if I wear flip flops. Less great in real shoes. Covid-consideration of the week: whether to join a pool to do some aqua-running.

Monday Nov 22, 2021 #

9 PM

Kayak Erg 49:52 intensity: (24 @1) + (46:38 @2) + (2:50 @3)
ahr:131 max:152

Saturday Nov 20, 2021 #

Bike - Roads (Zwift) 40:12 [3] 9.1 mi (13.6 mph) +817ft
ahr:117 max:148 shoes: Giant NRS FS (Brucemobile)

Friday Nov 19, 2021 #

1 PM

Bike - Roads (Zwift) 40:26 intensity: (2:54 @1) + (35:18 @2) + (1:43 @3) + (31 @4) 7.91 mi (11.7 mph) +810ft
ahr:122 max:157 shoes: Giant NRS FS (Brucemobile)

Graduated from boot to brace with instructions to get the blood flowing.

New trainer comes next week. The sensors on this one continue their slow decline…

Kayak Erg 15:02 intensity: (11:05 @2) + (3:37 @3) + (20 @4)
ahr:135 max:157

I tore up my hand pretty badly when I fell last week. Today was the first day it felt well enough to erg.

Thursday Nov 18, 2021 #

2 PM

Body Work 1 [0]

45min PT

Wednesday Nov 17, 2021 #

Note

Good news from the ortho this morning! He sees what the urgent care doc is calling an avulsion fracture but he did more imaging and thinks it's not an issue. So, just a bad sprain! Finishing out this week in the boot, then graduating to a laced brace. Follow up in two weeks and starting PT Friday.

Sunday Nov 14, 2021 #

Note

1.8 miles in the boot (some crutching, some not), RD-ing the Tough Cookie AR. Not a great weekend for R&R.

Saturday Nov 13, 2021 #

Note

1.5 miles on crutches, coaching the last XC meet of the season. Hands are not pleased.

Friday Nov 12, 2021 #

1 PM

Trekking 57:16 intensity: (17:33 @1) + (29:28 @2) + (6:15 @3) + (2:14 @4) + (1:46 @5) 3.83 mi (14:57 / mi) +311ft 13:53 / mi
ahr:120 max:172 shoes: Hoka Rincon - Red

Walk —> run —> urgent care.

Updated: avulsion fracture in my R ankle. Blah...
C • Oh no! 7

Thursday Nov 11, 2021 #

2 PM

Bike - Roads 36:47 intensity: (21 @1) + (27:07 @2) + (7:28 @3) + (1:51 @4) 9.18 mi (15.0 mph) +335ft
ahr:135 max:161

Wednesday Nov 10, 2021 #

5 PM

Climbing 1:14:41 intensity: (27:07 @1) + (46:01 @2) + (1:33 @3)
ahr:105 max:134

Top roping with Val.

Tuesday Nov 9, 2021 #

2 PM

Bike - Roads 39:54 intensity: (5:49 @1) + (29:11 @2) + (3:56 @3) + (34 @4) + (24 @5) 9.39 mi (14.1 mph) +375ft
ahr:125 max:165 shoes: Niner Air9 RDO

Ride to practice - last week of xc season. Everyone is limping to the finish.

Sunday Nov 7, 2021 #

10 AM

Climbing 1:04:51 intensity: (27:51 @1) + (35:41 @2) + (1:19 @3)
ahr:102 max:134

Friday Nov 5, 2021 #

8 AM

Scouting - Trek 3:56:24 intensity: (55:49 @1) + (2:54:35 @2) + (6:00 @3) 5.23 mi (45:12 / mi)
ahr:108 max:138 shoes: Topo - Mtn Racer 1

Setting for next week’s Tough Cookie AR with my dad. Ankle largely cooperated.

Thursday Nov 4, 2021 #

4 PM

Trail Run 33:28 intensity: (5:01 @1) + (13:10 @2) + (8:04 @3) + (2:56 @4) + (4:17 @5) 2.52 mi (13:17 / mi) +239ft 12:11 / mi
ahr:136 max:178 shoes: La Sportiva Bushido II

Wiss trails with broots and Seamus while the XC team ran on Forbidden Drive. Lots of dogs to greet, ankles to turn... I got mine good on a leaf-covered rock and hobbled the rest of the way down the trail to FD, then was able to shuffle back.

Wednesday Nov 3, 2021 #

4 PM

Trail Run 27:39 intensity: (24 @1) + (9:27 @2) + (4:37 @3) + (10:44 @4) + (2:27 @5) 3.02 mi (9:09 / mi) +52ft 9:01 / mi
ahr:144 max:171 shoes: La Sportiva Bushido II

XC team prediction run - goal was to run as close to your predicted time as possible. I ran with one of the boys' assistant coaches and we wrote down 27:36 with plans for a steady-state effort on the trails. Used AR mode on my watch to record and covered the face, so I wouldn't get any dings at mile intervals. Our time was two seconds off our prediction - amazingly, there were two runners ahead of us!

Climbing 58:50 intensity: (20:20 @1) + (35:50 @2) + (2:36 @3) + (4 @4)
ahr:106 max:156

Tuesday Nov 2, 2021 #

2 PM

Climbing 39:49 intensity: (10:41 @1) + (28:33 @2) + (35 @3)
ahr:109 max:137

Playing on overhangs. Tweaked my R shoulder a bit.

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