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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 30 days ending Jun 30, 2022:

activity # timemileskm+ft
  Bike - Roads9 10:27:45 160.99(15.4/h) 259.09(24.8/h) 6833
  Road Run4 5:17:04 27.93(11:21) 44.95(7:03) 2775
  Climbing4 4:55:20
  Trekking2 3:11:56 10.86(17:40) 17.48(10:59) 1303
  Trail Run2 2:58:21 15.12(11:48) 24.33(7:20) 1191
  Kayak Erg2 2:53:20
  Strength4 1:24:59
  Total23 31:08:45 214.9 345.85 12102

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Thursday Jun 30, 2022 #

7 PM

Bike - Roads 1:36:17 intensity: (6:50 @1) + (1:24:47 @2) + (4:30 @3) + (10 @4) 21.83 mi (13.6 mph) +821ft
ahr:122 max:155 shoes: Niner Air9 RDO

We must have unleashed something in Punxsutawney last week. I've seen six groundhogs over the last two rides!

Strength 21:14 intensity: (9:48 @1) + (10:49 @2) + (37 @3)
ahr:100 max:128

Wednesday Jun 29, 2022 #

11 AM

Bike - Roads 39:22 intensity: (7:27 @1) + (24:20 @2) + (6:12 @3) + (1:23 @4) 9.71 mi (14.8 mph) +199ft
ahr:128 max:162 shoes: Niner Air9 RDO

Downtown for a meeting

Bike - Roads 1:39:10 intensity: (4:01 @1) + (1:34:00 @2) + (1:09 @3) 22.39 mi (13.5 mph) +625ft
ahr:120 max:151 shoes: Niner Air9 RDO

Ended at camp for a kid pickup

Tuesday Jun 28, 2022 #

1 PM

Road Run 1:30:10 intensity: (25 @1) + (1:14:41 @2) + (7:28 @3) + (4:53 @4) + (2:43 @5) 7.56 mi (11:56 / mi) +1021ft 10:34 / mi
ahr:131 max:170 shoes: Hoka Rincon - Red

hike up/run down

Climbing 1:02:21 intensity: (44:47 @1) + (16:22 @2) + (1:12 @3)
ahr:95 max:129

Climbing with Z. Kid's got chutzpah.

Monday Jun 27, 2022 #

8 PM

Bike - Roads 1:01:58 intensity: (4:54 @1) + (49:40 @2) + (6:04 @3) + (1:20 @4) 13.85 mi (13.4 mph) +601ft
ahr:123 max:157 shoes: Niner Air9 RDO

Contending with some fierce letdown after last week. This helped a little bit.

Thursday Jun 23, 2022 #

7 PM

Trekking 2:12:06 intensity: (1:43:49 @1) + (27:15 @2) + (1:02 @3) 7.98 mi (16:33 / mi) +1244ft 14:25 / mi
ahr:91 max:130 shoes: Altra Lone Peak 5 (purple)

Hanging flags in Cook Forest with Brian G, broots, and S on my shoulders. We had such a good team at the race that the three (four) of us were able to sneak away together to the cell coverage-less Cathedral section for a few hours.

Ignore the last few miles - I forgot to turn my watch off as I drove out.

Monday Jun 20, 2022 #

Event: Endless Mountains Adventure Race
 

Wednesday Jun 15, 2022 #

9 PM

Strength 20:16 intensity: (17:59 @1) + (1:58 @2) + (19 @3)
ahr:85 max:111

Tuesday Jun 14, 2022 #

3 PM

Bike - Roads 7:30 intensity: (1:44 @1) + (5:32 @2) + (14 @3) 1.38 mi (11.0 mph) +68ft
ahr:109 max:134 shoes: Niner Air9 RDO

Dropping my bike at Val’s, because it’s going in her car to the race. 48 hours to Clarion!

Trail Run 1:03:27 intensity: (26 @1) + (45:26 @2) + (13:26 @3) + (4:09 @4) 4.88 mi (13:00 / mi) +463ft 11:56 / mi
ahr:136 max:162 shoes: Altra Lone Peak 5 (purple)

Followed by a hike/run with Val.

Monday Jun 13, 2022 #

8 PM

Bike - Roads (Zwift) 1:21:40 [3] 26.78 mi (19.7 mph) +673ft
shoes: Wahoo Kickr Bike

Threshold builds: 10:5:5 x 4

Sunday Jun 12, 2022 #

8 PM

Road Run (Treadmill ) 1:00:05 intensity: (40 @1) + (52:45 @2) + (6:40 @3) 6.42 mi (9:22 / mi)
ahr:137 max:150 shoes: Hoka Rincon - Red

Strength 22:47 intensity: (12:37 @1) + (9:34 @2) + (36 @3)
ahr:96 max:121

Saturday Jun 11, 2022 #

7 PM

Road Run (Treadmill) 1:50:17 intensity: (4:33 @1) + (1:36:19 @2) + (6:40 @3) + (1:39 @4) + (1:06 @5) 8.12 mi (13:35 / mi) +1446ft 11:37 / mi
ahr:124 max:169 shoes: Hoka Rincon - Red

5min @ 2/4/6/8/10/12/14% w/ 2min jog in between x 2

Thursday Jun 9, 2022 #

5 PM

Climbing 1:22:10 intensity: (1:19:22 @1) + (2:18 @2) + (30 @3)
ahr:80 max:118

More belaying than climbing this time, but snuck in some bouldering every time a certain eight-year-old tied in.
10 PM

Bike - Roads (Zwift) 48:30 [3] 15.29 mi (18.9 mph) +646ft
shoes: Wahoo Kickr Bike

3 x 5:5:5 builds at 10:45pm, following three hours of sorting and collating maps.

Also it was... not smart... to direct our family race a week before Endless Mountains, and another race the weekend EM ends...

Wednesday Jun 8, 2022 #

5 PM

Climbing 1:21:55 intensity: (49:38 @1) + (30:08 @2) + (2:09 @3)
ahr:95 max:123

Tuesday Jun 7, 2022 #

7 PM

Bike - Roads (Zwift) 1:19:51 [3] 20.83 mi (15.7 mph) +743ft
shoes: Wahoo Kickr Bike

10min endurance, 5x 30/30, x 5

Monday Jun 6, 2022 #

Bike - Roads (Zwift) 1:03:20 [3] 16.43 mi (15.6 mph) +1348ft
shoes: Wahoo Kickr Bike

Sunday Jun 5, 2022 #

8 AM

Trail Run 1:54:54 intensity: (52 @1) + (1:08:10 @2) + (33:27 @3) + (11:21 @4) + (1:04 @5) 10.24 mi (11:13 / mi) +728ft 10:31 / mi
ahr:139 max:165 shoes: Altra Lone Peak 5 (gray)

Programmed as a hike/run. Started off with 30min of unintended fartlek - chasing broots, who was pushing S in the jog stroller and being pulled by Seamus, attached to the stroller, with a number of stops to untangle. Then added a small pack and transitioned to AR shuffle for the last 90min. A mix of trail, gravel, and road.
7 PM

Strength 20:42 intensity: (19:45 @1) + (52 @2) + (5 @3)
ahr:81 max:111

Saturday Jun 4, 2022 #

9 AM

Trekking 59:50 intensity: (57:49 @1) + (53 @2) + (1:08 @3) 2.88 mi (20:46 / mi) +59ft 20:22 / mi
ahr:87 max:104

Friday Jun 3, 2022 #

7 AM

Kayak Erg 1:29:43 intensity: (3 @1) + (1:01:37 @2) + (18:58 @3) + (5:09 @4) + (3:56 @5)
ahr:138 max:178

Long paddle today, broken up into two sessions to accommodate schedule.
C • impressive! 4
8 PM

Kayak Erg 1:23:37 intensity: (4:01 @1) + (1:13:44 @2) + (4:22 @3) + (1:18 @4) + (12 @5)
ahr:125 max:165

Thursday Jun 2, 2022 #

11 AM

Road Run 56:32 intensity: (13 @1) + (12:19 @2) + (29:57 @3) + (13:18 @4) + (45 @5) 5.83 mi (9:42 / mi) +308ft 9:14 / mi
ahr:148 max:164 shoes: Hoka Rincon - Red

Same loop as Monday - I prefer it at 8pm over high noon.

Wednesday Jun 1, 2022 #

Bike - Roads (Zwift) 50:07 [3] 12.5 mi (15.0 mph) +1109ft
shoes: Wahoo Kickr Bike

6x3min push
5 PM

Climbing 1:08:54 intensity: (58:32 @1) + (9:48 @2) + (34 @3)
ahr:88 max:125

Classes for Z ended last week so climbing will look a little different this summer - a mix of belaying her and bouldering/autobelaying myself.

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