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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 31 days ending Jan 31, 2015:

activity # timemileskm+ft
  Bike - Roads9 11:10:00 184.8(16.5/h) 297.41(26.6/h)
  Trekking9 10:13:30 36.9(16:38) 59.38(10:20) 492
  Road Run5 4:29:43 30.91(8:44) 49.74(5:25) 381
  Strength6 3:15:00
  Total28 29:08:13 252.61 406.53 873

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Saturday Jan 31, 2015 #

12 PM

Trekking intervals (Treadmill, Bruce) 1:00:00 [3] 4.5 mi (13:20 / mi)

An oldie but a goodie - homage to Bruce Wong.

Me: Bruce, how in the world do you walk so fast?

Bruce: Easy. Just set the treadmill to 5.0 and go.

0.5 w/u

6x (0.5 miles @ 5.0, 2:00 recovery)

c/d

Friday Jan 30, 2015 #

Strength (TRX) 40:00 [3]

Started with plans for an easy run. Made it 0.4 miles before my lungs had other ideas.

Blah.

TRX and free weight circuit instead.

Wednesday Jan 28, 2015 #

2 PM

Trekking (Commuting) 48:00 [2] 3.25 mi (14:46 / mi) +82ft 14:26 / mi

Unanticipated walk home from Chestnut Hill. Lungs feel almost good enough to run, but not quite. Some fun zigging and zagging on icy streets but otherwise uneventful. Ten pounds in squeaky messenger bag. Black boots are now sufficiently broken in.
8 PM

Bike - Roads (Indoor) 30:00 [2] 8.8 mi (17.6 mph)
shoes: Saucony Progrid Ride

Intended to do an hour at moderate effort, discovered I'm still coughing like crazy with any exertion. May be a few more days before I try to run, after all.

Tuesday Jan 27, 2015 #

Note
(sick)

Hello, Z-Pak, nice to meet you.

Monday Jan 26, 2015 #

8 AM

Trekking (Trails/Roads) 1:33:30 [2] 5.25 mi (17:49 / mi)
shoes: Salomon 3D Pro - Grey

Drove into GA with Brent and trekked to Chestnut Hill to work. First 2.5 miles on snow-covered Green Ribbon Trail (including unexpected creek crossing!), with the balance on roads. Some ice and snow on sidewalks but nothing significant. 20+ pounds in pack.
12 PM

Trekking (Roads) 55:00 [2] 3.5 mi (15:43 / mi) +82ft 15:22 / mi
shoes: Salomon 3D Pro - Grey

Home from Chestnut Hill. 20 pounds in pack (nalgene empty and food gone).

Sunday Jan 25, 2015 #

8 PM

Strength (TRX) 30:00 [3]

Saturday Jan 24, 2015 #

Bike - Roads intervals (Indoor) 1:00:00 [3] 18.5 mi (18.5 mph)
shoes: Saucony Progrid Ride

15:00 w/u

Main Set x3

2:00 build to 200 watts
1:00 spin
2:00 @ 200 watts
1:00 spin
2:00 @ 200 watts
3:00 spin

12:00 c/d

Eh...
1 PM

Trekking (Trails, Wissahickon) 1:00:00 [2] 3.0 mi (20:00 / mi) +164ft 19:01 / mi
shoes: Salomon 3D Pro - Green/Purple

Snowy, slushy hike with Brent, dogs, baby, and malfunctioning yaktrax. Nice trail loop with a bushwhack straight up the side of the gorge to finish. 20 pounds in pack.

Friday Jan 23, 2015 #

Note
(sick)

That whole breathing thing...
C • Overrated 2

Thursday Jan 22, 2015 #

Note
(sick)

Chest cold getting worse, lungs are totally out of whack. Hoping a day off today will allow for a good effort tomorrow.

Wednesday Jan 21, 2015 #

Note
(sick)

Sick baby last week turned into sick me this week (just a chest cold). Lungs aren't up for planned speedwork, so sticking to bike and strength today.
2 PM

Strength (TRX) 30:00 [3]

First time using new knock-off TRX - 30 minutes of various arm and core repeats. Whole body is shaking.
8 PM

Bike - Roads (Indoor, Shakeout) 1:30:00 [2] 27.9 mi (18.6 mph)
shoes: Saucony Progrid Ride

Steady ride, avg watts 132

2x10 min pickups at 170 watts

Monday Jan 19, 2015 #

12 PM

Trekking (Roads) 55:00 [1] 3.0 mi (18:20 / mi) +164ft 17:26 / mi
shoes: Salomon 3D Pro - Green/Purple

Walk with friend, carrying baby in ergo (~20 pounds on front)
8 PM

Strength 35:00 [3]

3x:

10x ball circles
10x lunge/twist @ 10#
10x circuit @ 10#
10x ball leg lifts
15x pushup
side planks, 1:00/side

Sunday Jan 18, 2015 #

7 AM

Road Run (Treadmill, LSD) 2:18:28 [3] 15.0 mi (9:14 / mi)
shoes: Saucony Progrid Ride

Friday Jan 16, 2015 #

11 AM

Trekking (Roads) 1:07:00 [2] 4.5 mi (14:53 / mi)

Walk from GA to Chestnut Hill, 20 pounds in pack.
3 PM

Trekking 1:10:00 [2] 4.4 mi (15:55 / mi)

Walk from Chestnut Hill to home, picked up dogs for a trip to the woods. 20 pounds in pack.
9 PM

Bike - Roads (Indoor, Shakeout) 1:00:00 [2] 18.2 mi (18.2 mph)

Easy spin with two 5:00 pickups at 180 watts

Wednesday Jan 14, 2015 #

6 AM

Road Run (Treadmill, Tabata) 15:00 [5] 1.95 mi (7:42 / mi) +190ft 7:03 / mi

5:00 w/u 6.7

4:00 8.0

4:00 (0:20 9.0/5.0, 0:10 rest)

2:00 8.0

This workout hurt even more than it usually does. Had to take a break after 5 sprints to catch my breath. Not sure if it's because I haven't run first thing in the morning recently or because I'm coming down with something. Sick baby for the past three days, so could be catching what she has.

On the plus side, used old shoes and my foot didn't hurt, so I'm thinking it's the Rides. Need to find an alternative sooner than later.
9 PM

Bike - Roads intervals (Indoor) 1:15:00 [3] 22.3 mi (17.8 mph)
shoes: Saucony Progrid Ride

Warm up (avg 137 watts)

12 mins easy spinning at a cadence of 90+. Build over the 12 mins, with the last 3 to 4 mins steady
10 x 10 secs seated sprints on 1min (50 secs spin between each effort) – cadence 110+
3mins easy spin

Main set (avg 141 watts)

Russian Pyramid x 2
5 secs sprint/55 secs easy spin recovery
10 secs sprint/ 50 secs easy spin recovery
15 secs sprint/ 45 secs easy spin recovery
20 secs sprint/ 40 secs easy spin recovery
25 secs sprint/ 35 secs easy spin recovery
30 secs sprint/ 30 secs easy spin recovery
35 secs sprint/ 25 secs easy spin recovery
40 secs sprint/ 20 secs easy spin recovery
45 secs sprint/ 15 secs easy spin recovery
50 secs sprint/ 10 secs easy spin recovery
55 secs sprint/ 5 secs easy spin recovery
60 secs sprint
3 mins easy spin after first set; 4 mins easy spinning after second

Warm down (avg 87 watts)

8 x 1 leg riding only, alternate each 55 secs with a 5 secs change-over, continuous.
11 mins easy spinning

Legs and lungs tired after this morning's Tabata, but steady effort throughout.

Monday Jan 12, 2015 #

8 PM

Strength 30:00 [3]

3x:

10x circuit @ 10#
10 pushups
20 twists @ 10#

Sunday Jan 11, 2015 #

Trekking (Roads) 1:45:00 [2] 5.5 mi (19:06 / mi)

Round trip to Chestnut Hill, 20 pounds in pack and pushing stroller
7 AM

Bike - Roads intervals (Indoor) 1:30:00 [3] 26.0 mi (17.3 mph)
shoes: Saucony Progrid Ride

w/u - 15 min spin (avg watts - 105)

Main Set: 5x (avg watts - 150)
2 min build to 230-250 watts, 70 rpm
1 min easy
2 min, 230-250 watts, 70 rpm
1 min easy
1 min 230-250 watts, 70 rpm
1 min easy
30 lunges, alternating legs
3 min easy

c/d 15 min spin (avg watts 91)

Thursday Jan 8, 2015 #

Note

Calves and left achilles tight after ride. Need to work on extending foot on each rotation. 10 minutes stretching after.

Ball of left foot sore after ride. Toes feel cramped. May be new shoes.
8 PM

Bike - Roads intervals (Indoor) 1:10:00 [3] 20.6 mi (17.7 mph)
shoes: Saucony Progrid Ride

Warm up for 15 minutes - 4.3 miles, 113 avg watts
5 minutes easy
5 minutes moderate intensity
5 minutes easy
Main Set 1 (Repeat twice) - 6.1 miles, 128 avg watts
5 minutes easy working up to moderate intensity
1 minute right leg only, maintaining a smooth, high cadence
1 minute left leg only, maintaining a smooth, high cadence
3 minutes easy
Main Set 2 (Repeat twice) - 6.4 miles, 147 avg watts
5 minutes at moderate intensity
1 minute at 200-225 Watts
1 minute easy
1 minute at 85-90 RPMs
2 minutes easy
Cool down for 15 minutes easy - 3.8, 75 avg watts

Wednesday Jan 7, 2015 #

Road Run intervals (Treadmill, Tabata) 15:00 [5] 1.96 mi (7:39 / mi) +190ft 7:01 / mi
shoes: Saucony Progrid Ride

Tabata

5:00 w/u 6.7

4:00 8.0

4:00 (0:20 9.0/5.0, 0:10 rest)

2:00 8.0

Bike - Roads (Indoor, Shakeout) 45:00 [1] 12.5 mi (16.7 mph)
shoes: Saucony Progrid Ride

Shakeout ride with 0:30 pickup every 5:00.

Average Watts 106

Note

Arms still a bit sore from strength training Monday. Felt triceps on Tabata.

Tuesday Jan 6, 2015 #

Note
(rest day)

Upper body sore from yesterday's strength workout. Attempted a tabata run but I could tell 3 minutes into the warmup that it wasn't going to go well. Swapped rest days and put it off until tomorrow, to be combined with shakeout ride.

Monday Jan 5, 2015 #

8 PM

Strength 30:00 [4]

3x:

10x ball circles
10x lunge/twist @ 15#
10x circuit @ 10#
10x ball leg lifts
10x pushup

Sunday Jan 4, 2015 #

Bike - Roads 2:30:00 [2] 30.0 mi (12.0 mph)

Salsa 29-er

Loop to Cobbs Creek, explored cemetery - first outdoor ride since Nationals.

Saturday Jan 3, 2015 #

Road Run (Treadmill, Progression) 57:53 [4] 7.0 mi (8:16 / mi)
shoes: Saucony Progrid Ride

w/u 1 mile @ 6.7
0.75 miles 7.0, 0.25 miles 7.5
0.75 miles 7.1, 0.25 miles 7.6
0.75 miles 7.2, 0.25 miles 7.7
0.75 miles 7.3, 0.25 miles 7.8
0.75 miles 7.4, 0.25 miles 7.9
0.75 miles 7.5, 0.25 miles 8.0

Thursday Jan 1, 2015 #

7 PM

Road Run (Treadmill) 43:22 [3] 5.0 mi (8:40 / mi)
shoes: Saucony Progrid Ride

1 mile 6.7
3.5 miles 7.0
0.5 miles 6.8

0.0 incline

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